Popa is the most seductive andan attractive part of the body in girls. It is on her, as well as on her breasts, that all male views are addressed. And especially in the summer, when in the midst of the season of vacations, vacations and beach parties, the question of losing weight is especially relevant. Of course, to strive to restore the figure in a few weeks - the idea is not the best, but it is quite possible to make it more tight. Today we will consider the most effective and useful exercises for increasing the buttocks, and we will figure out how to make the priest more elastic and sexual, but first we will talk about the gluteal muscles as such. The muscles of the buttocks are one of the most powerful and large in the human body. Their functionality is similar to the activity of deltoid muscles, however, they are much more developed. This is due primarily to the upright man and his daily activity - most of the load just falls on the buttocks and legs. Interesting is the structure of the gluteal muscles. These are three paired muscles: large, medium and small. The large muscle of a rhomboid, flattened form is the most powerful one. It begins even on the hip bone, then is attached to the femoral bone. It is the large muscle that directly affects the hip joint due to its mass. Its main functions are unbending and turning of the thighs outward, as well as keeping the knee joints in a free, unbent position. Its other functions are hip reduction and trunk straightening, as well as extension of the pelvis. The difference between the middle muscle is that it starts on the ileum, after which, moving downwards, it passes into a thick tendon. The posterior fascicles of these muscles are located under the first, the largest muscle. But the small muscle in its structure is similar to the average. Their functions are approximately the same: pulling the hips inside and out, keeping the trunk in a vertical position. As you can see, the importance of the gluteal muscles is enormous. From the state in which they are, the functioning of our body as a whole depends. Therefore it is extremely important that the buttocks are in a sporty, trained condition. After all, it's not just an aesthetic effect - it's about health. In principle, training the buttocks and thighs is not extremely difficult, but it is necessary to take into account some nuances, which we will talk about further. 
We train the buttocks and thighs
In order to make the ass more elastic,inflated and taut, it is worth paying attention to three components: sport, diet and cosmetic care. It is this complex that will achieve the maximum efficiency. Of course, training in the gym will be more useful, and the effect will be more obvious, however, with the right approach, the desired result can be obtained by doing and at home. So, about training. The first exercise is, of course, squats. Perhaps, these are the most effective and simple physical exercises developed for the buttocks and thighs. Squats are different, they can be done with a barbell or dumbbells, with books or a ball - whatever, depending on the purpose. For starters, you can perform not very deep, smooth sit-ups to warm up your muscles. However, strive to have your buttocks touch the heels - sooner or later you have to come to this. Squats are performed in two or three ways, in each of which - fifteen squats. It is important to ensure that the heels do not come off the floor, otherwise the effect of the exercise will decrease. The second exercise, useful for the thighs, and for the muscles of the buttocks is walking on the wall. It sounds strange, but it's pretty simple. Lay down on the floor, putting your hands straight along the trunk. Knees, bending them in the knees at a right angle, rest maximally in the wall. Now begins walking. A couple of steps up, a couple - down. What is the difficulty? While performing the exercise, try not to tear off the buttocks from the floor. We perform fifteen times. Another simple exercise for doing at home. You only need a ball and a chair. Sit on a chair, hold the ball between your knees. It must be compressed for thirty seconds, after which, after pausing, again start to squeeze it. Do fifteen repetitions. After a while, increase the number of repetitions. The fourth exercise is aimed at strengthening the gluteal muscles and the inner thighs. Sit on the floor, with your hands back and leaning against the floor. Begin to move on the floor forward, and then back, maximally using their buttocks. Take care that your legs do not bend - move only at the expense of the buttocks. It will be enough to be like this for about five minutes. Special attention should be given to no less effective leg taps back. They will allow, on the one hand, to work out the muscles of the buttocks, on the other hand - to make the legs more slender, and the ass - taut. To perform, you only need a chair. Stand up and lean on his back with your hands. Do swings back, try to raise your foot as high as possible. On each leg - ten to fifteen repetitions. One of the variations of this exercise is mahi aside, also resting on the back of the chair. This will further strengthen the muscles of the thighs and get rid of excessive volume. To perform the sixth exercise, bend your knees and elbows to the floor, straightening your back. Straighten one leg in the knee and begin to lift it so that the leg and back form a straight line. Already in this position, start performing flies - up and down. It is necessary to make three approaches, in each of fifteen repetitions - this is for each leg. It is important to ensure that the back remains straight. This exercise is extremely effective for the muscles of the buttocks. Make the buttocks more attractive, and the legs - slender, allow attacks. They will be useful for the internal muscles of the thighs. Perform the exercise as follows: make a deep lung forward, swaying deeply several times. The leg that stands behind should rest entirely on the foot, but not on the toe. Do not immediately load yourself to the maximum - start with five or seven attacks. Then, increase to twelve or fifteen attacks on each leg. An effective exercise for doing at home is an "arc". Lie on your stomach. Then you need to raise the trunk and hands, forming an "arc". After that, lower your arms and raise your legs. It should be done six to ten times, this will be enough to warm up the muscles of the problem area. Deflections are also effective, as are squats. They are designed for the muscles of the buttocks, hips and legs. You will need a lightweight dumbbell. Stand straight, keeping your feet together. Take the dumbbells. Begin to withdraw your right foot back. Raise your arms up, bend. Now take the starting position and repeat for the left foot. It takes ten to fifteen repetitions. Another simple exercise - slopes with dumbbells. Put your foot on the chair with your hands down. Make a tilt forward. Lean until dumbbells can not touch the floor. Repeat twelve times for each leg. Now move your hands to the belt, keeping your feet together. Now just lean back, trying not to bend your legs. Repeat twelve times. Jumping rope is a great way to warm up your muscles. Jump rhythmically, on the toes of two legs. Breathing must necessarily be deep and even. The duration of the jumps is five to seven minutes. You can perform the exercise in the morning and in the evening - the more often, the better. Known to all "bike" helps not only to make the legs more slender, but also to pump the buttocks. This exercise is useful for the muscles of the hips and lower press. Lie on the floor with your arms outstretched. Now lift your legs under a forty-five degree angle. Perform movements similar to biking for ten to fifteen minutes. Keep the maximum amplitude and keep the lower leg straight. And the last, simple and effective exercise, the purpose of which is a deep study of the muscles of the thighs and buttocks - the "boat". Lie on your stomach, with your hands behind your back. Weave your fingers into the lock and do not unclasp. Now lift your arms and legs, without bending your knees. In this position, hold for twenty or thirty seconds. Do ten repetitions. The above set of exercises, although aimed at improving the gluteal muscles, positively affects the whole body, making it slimmer and sportier. If you want to work only the buttocks separately, then you need to carry out such isolated exercises as a bench press or leg rearing performed on the simulator. Suffice also to lead and ghosts, and mahi, which we also considered above. 
Proper stretching
In the process of training your body at homeconditions or in the gym, driving off fat and thickening, pumping up muscles, it is very important to remember about stretching. It will help to rid the body of excess volume, while maintaining the tightness of the muscles. In addition, stretching not only improves the effectiveness of your exercises, but also makes your movements more graceful and your gait graceful and smooth. Agree, this is important for the beauty of a girl. How is the correct stretch done? Sit on the floor with your left knee bent. Now pull it back so that the inside of your thigh is on the floor. At the same time, the right leg continues to be bent at the knee, but it lies on the surface with the outer side. Bring your right foot to the front of your left thigh. Gently do a slow forward bend across the right leg to stretch the right gluteus. Do the same for the left side. Repeat this stretch as often as possible, before and after major sports. The above set of exercises plus stretching is the key to a perfect figure. After a short period of time, you will be pleased with the tightness of the muscles of the thighs and buttocks, and note the slimness of the figure as a whole. But in order for the effect to take hold, do not forget to use special anti-cellulite and warming cosmetic preparations. Pay attention to body scrubs and gels that stimulate the active burning of excess fat and reduce the "orange peel". Do a homemade hip wrap. If funds allow, use professional fat burning procedures. And, of course, stick to proper nutrition - something without which any exercise will be ineffective. Forget about junk food. Such an integrated approach will allow you to quickly achieve your goal and delight those around you with your slender, chiseled figure!
