Summer is already over, and you have not pumped up a beautiful ass, or returned from a vacation with a few extra pounds? It does not matter, it's never too late to pump an appetizing fifth point to everyone for envy! Moreover, you can do this without leaving home. Interesting?.

Just do these exercises regularly for the buttocks and in a month you will see a stunning result.

Squats.

Perhaps the most effective exercise for the buttocks, which makes the ass taut and rounded. At first glance it seems that squats are easy, but no, there are secrets here. To really pump the ass, you need to correctly perform this exercise.

Starting position - put your feet on the width of the shoulders, look forward. On inhalation, start crouching, pulling the pelvis as far back as possible, imagine that you are sitting on a chair. Do not take your knees and do not tear off the heel from the floor. On exhalation, return to the starting position. Do 2-3 approaches to 2o sit-ups.

Pelvic lifts lying down.

Take the starting position: the legs are bent, hands along the body or hold weights (disc, dumbbell or just a bottle of water). Final position: on inspiration, raise the pelvis upward, cutting the gluteus muscles, on inhalation return to the starting position.

Impacts.

Another very effective exercise for the buttocks, which not only tightens, but also increases the ass. By the way, this is one of the favorite exercises Kim Kardashian.

Put your feet to the width of your shoulders, your feet are parallel. On the inspiration, step back, putting the foot on the toe, holding the foot at a level of 90 degrees. On exhalation, return to the starting position, trying to lift your body with the muscles of the buttocks, and not the legs. Perform attacks with a flat back. Do the attacks back, forward and sideways.

Makhi feet.

If you want to quickly pump up the buttocks, you just can not do without this exercise.

Get on your knees, lean on your hands or elbows (as you like), keep your back straight. Begin slowly to remove a straight leg back. Do 20 repetitions of one per approach, then bend the leg at a 90 degree angle and do another approach.

Putting your foot to the side.

At first glance, a simple but no less effective exercise for the buttocks. Starting position: lying on its side.

On exhalation, take your foot to the side, on inhalation return to the starting position. Do 20 times for one approach.

As you see, to pump up the ass of your dreams is not necessary to engage in the gym for hours. By the way, swinging the buttocks, swinging and press. And if you want a perfect press, like those of Victoria's Secret models, try yoga for the press.

Well and a bonus - only 10-minute complex of exercises for buttocks, which helps Kim Kardashian always be in shape.

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