Get that hard ass now
With all the envy to those with a tight, round butt, we show you a few methods for everybody, young and older how to get to a crisp ass.
The butt is more than just to sit on it. It’s muscles stabilize the pelvis while walking. And it is a part of what defines our shape.
Also with our ass …
… Man is the only living creature that moves on two legs and is able to maintain movements over a long period of time.
Stairs instead of elevator
Leave the escalator on your left and climb the floors themselves. Tip for experts: Take two steps at once and get the momentum from the bottom.
Squeezing the buttocks
In the car, at work or watching TV – you can do these small isometric exercise anywhere. Simply squeezing your buttocks, hold for a few seconds and release. Repeat at least ten times.
Maintain posture
Your butt is really not so bad, but still is not right to bear? Maybe it’s a bad posture. Stay upright and you can not hang on, press the knees and take back his shoulders. Helpful: specific back and abdominal training.
Food for the hard core ass
Build your menu around that crack ass! Keep in mind, sugar, animal fats, too much salt and alcohol go straight in the ass and make it thick and fluffy. Prefer fresh fruit and vegetables daily and drink at least two liters of water or unsweetened herbal tea.
The kick for the buttocks
Stand to the side of the cable pull, plug the cable into the ankle strap and cuff around the ankle. Lift the leg slowly stretched to the side and lower it again. Work slowly and concentrated. Upper body upright, hold on with one arm on the tower. Repetitions: 3 x 15 – for each leg. Home Workout: This exercise is also great with Flexcords
The kick in the ass
Imagine facing the cable machine and push the straight leg to the back. Bend the knee of the supporting leg slightly. Repetitions: 3 x 15 – for each leg.
The classic for the gluteus
Keep your feet two feet apart. Bend your knees – the toes pointing outwards and the knees in the direction of the toes. Slide your butt back here, as if you want to sit in a chair. Keep your back straight. Important: Only bow the knee to 90 degrees and over your head in the upright position. Repetitions: 3 x 10-15. Home Workout: Practice squats without weights at least once – not enough? Take dumbbells
Stairs instead of elevator
Leave the escalator on your left and climb the floors themselves. You’d be surprised at how many opportunities you find in your everyday life. Tip for experts: Take two steps at once and get the momentum from the bottom.
Diagonal quadrupeds
Support yourself on your knees and hands. Then lift the right arm and left leg simultaneously to become horizontal. From the hand back to the toes, your body should form a line (head in extension of the spine). Tip: Imagine, before and behind you are walls that you want to push them apart by hand and foot. Hold for as long as you can, then the other arm-leg pair is up. Repeat three times per page.
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