Every second girl sooner or laterfaced with such a problem as flabby buttocks. And often this unpleasant discovery contributes to the development of various complexes relating to their appearance. This is especially acute in the height of the summer period, when it's time to go on vacation at sea, and put on short shorts or just appear on the beach in a miniature swimsuit becomes embarrassing. After all, everyone wants to be irresistible and draw men's views. But do not fall into depression and sin on Mother Nature, which has deprived you. With the help of simple exercises you can achieve strong and elastic buttocks at home, spending only 15-20 minutes a day for classes. 
Basic rules for obtaining elastic buttocks
The most important thing in any set of exercises -systematic implementation. This means that you have to find time for sports every day, regardless of mood and employment. Agree, to find half an hour for yourself is not so difficult if you refuse to talk on the phone with your girlfriend or other not very important things. Within a month of such regular training, you will notice how your buttocks become more fit, and the ability to correctly allocate spare time improves. During training, you need to let the muscles relax and stretch them a little. To do this between exercises, perform a simple stretching: lower the hip to the floor between the heels and stretch your hands forward, as far as it turns out. Do not tear the buttocks off the floor. The back of the thighs should stretch and stretch a bit. It is also important to revise your diet. Especially if you want to not just puff up the buttocks, but also get rid of excess weight, which appeared during the long winter. However, if you do not have problems with kilograms, then you will not need a special correction of nutrition. 
Exercises for elastic buttocks at home
The whole complex of exercises consists of simpleexercises that are available to the girl of any complexion and physical fitness. Some of them require a special mat. Part of the exercise is performed from the prone position, and you can do it even before bed, while in bed. So, let's get started!
- Swings back and up
Initial position: Stand on the mat on your knees, bend your arms in the elbows and lean against them on the floor. Look straight ahead, do not tilt or tilt your head. If you do not have a rug, place a folded blanket or at least a thin blanket. Otherwise, pain can occur in the knees. Performance: Bend the knee at the angle of 90 degrees right foot and raise it as much as possible without making jerks. It is important that the foot is parallel to the floor. Then smoothly lower your leg and return to the starting position. You should feel the tension of the muscles of the back of the thighs and the bottom of the buttocks. At the same time, the back should remain relaxed. This is a very important point, as with the strain of the back, the effectiveness of exercise is reduced. Exercise is done 20 times per foot.
- Crosswise
Initial position: As in the first exercise, stand on your knees, lean against the floor with your hands, but do not bend them. That is, you must stand on all fours and look straight ahead. This exercise is slightly heavier than the first because of direct hands. If it is difficult for you to perform it in this position, then try to bend your hands like a swing exercise back and up. Execution: As in the first exercise, bend the right leg and raise it in this position for 2-3 seconds, trying to reach the heel to the ceiling. Then pull out and lower the leg, but not in its original position, but crosswise with the left foot, that is for it. From this position, raise and lower your right leg again. It is enough to perform one approach for each leg 15 times.
- Walking in place with the sock
Initial position: Stand exactly, legs slightly apart, the right leg is slightly bent and set forward, the foot stands on the toe. The back should be perfectly straight, hands can be left hanging freely or placed on the waist. Stretch the abdomen, spread your shoulders. Performance: Begin to walk, alternately putting on the toe then the left, then the right leg. Do not tear your fingers off the floor, you should go in one place and feel how the muscles work on the back of the thighs and buttocks. The pace of walking is fast enough, in total exercise should be done 5-7 minutes without stopping.
- Prorolling
Initial position: Again, go down on all fours, hands in elbows are bent and rest on the floor. Look straight ahead. One leg is stretched back, the other is bent at the knee. Sock pull yourself to create tension in the back of the thighs and stretch the entire surface of the buttocks. This will also strengthen the calf muscles. Accomplishment: Begin to make sharp flies straight leg up to the stop, gradually as if pumping. Do not lower your foot on the floor, try to keep the canopy during the exercise. This will strengthen the effectiveness of the pose and increase endurance. If it is difficult for you to do the exercise, you can lower your leg for 2-3 seconds and resume the pumping.
- Squeezing the buttocks
Initial position: Stand upright, feet shoulder-width apart, bent at the knees. This position is called a half-squat. Put your hands on the waist, your back is straight, your shoulders straightened. Buttocks should be on the same line with the back, that is, you can not take them back. Fulfillment: At the expense of "one" strongly strain the buttocks, squeezing them, and push the pelvis forward, without bending in the back. At the "two, three" stay in this position. Try to keep the tension. At the expense of "four", go back to the starting position and relax. Exercise is necessary at a moderate pace 20-25 times.
- Pelvic lift up
Initial position: Lay down on the rug or on the bed. Hands along the body, legs slightly spread apart and bent at the knees. The feet completely stand on the surface. Fulfillment: At the expense of "one" raise the pelvis as much as possible, but make sure that the shoulders, scapula and feet do not come off the floor. Knees at this moment bring together. Tighten your legs and buttocks so that you feel the muscles work and light heat. Hold out in this position on two counts, and at the expense of "four", lower the pelvis to its original position. This exercise should be done 30 times without stopping.
- Falls forward
Initial position: Stand upright, legs together or slightly apart. Put your hands in your hips. If you find it difficult to maintain balance, you can stick with one hand for a chair or a small stick. But do not bounce off the support, otherwise the exercise will not be effective. Execution: On the score "one" take a step forward with your left foot so that it is bent at an angle of 90 degrees, and lower the right leg to the floor. On the "two" account, go back to the starting position. At the expense of "three" repeat the attack on the other leg and on the "four" again return to the starting position. Do 10-15 attacks on each leg. When you get used to the load and you seem small, you can increase the number of accomplishments and approaches. It is better to do this gradually, adding 5-7 repetitions. Be sure to listen to the sensations in the body. You should be comfortable. If there are pain or numbness, it is better to shorten repetitions or reduce the intensity of the movements. These exercises are part of most fitness room programs and have proven their effectiveness many times. Remember that there is no magic pill that will make you slim and beautiful in one day. Work on a figure is hard work, but if you systematically work on yourself, the results will please you very quickly. We advise you to read:
