The star introduces fans to the sport.

Nastya Kamenskih actively maintains a lifestyle blog, which talks about her life and habits.. Recently, the singer shared her diet, and now she has named the TOP-3 of the best exercises that will help to make the buttocks beautiful and supple, Chronicle reports.. info with reference to the Apostrophe.

“Keep basic but very effective exercises for your Kim! "

Wide-leg squat (This exercise works well for the ass, legs, and inner thigh).

Stand up straight while maintaining a natural low back deflection. Spread your legs to the sides, and feet outward. Take your pelvis back and take a squat as you inhale until your hips are parallel to the floor. The knees should not come inside. At the exit, rise and squeeze the buttocks.

Gluteus bridge (For those who find it difficult to squat, this exercise is a godsend!

Lie on your back, bend your knees and slowly raise and lower the pelvis. The upper body is stationary. When lifting - tighten the buttocks and after - do not lower the pelvis to the end on the floor.

Leaving the legs back with emphasis on the floor Kneel on the floor or on the rug and rest your outstretched arms on the floor at shoulder width. Do not bend your lower back. Raise one leg until your thigh is parallel to the body. And at the highest point, squeeze the buttocks. Return to starting position and repeat movements with the other leg..

The star advises to do each exercise in three sets of 15 times. “When you understand the technique and feel the muscles, add weighting. Start with 1 kg, gradually increasing weight, ”Nastya added.

https: // hronika. info /.

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