Let’s start and operation as a bikini and not arrive every year late summer. Here we present some easy exercises for buttocks and legs to have them strengthened. And the results will tell us
Strengthen buttocks
Exercise 1
Position: Stand on your knees, hands flat on the floor and head up forward, looking straight ahead.
Movement: With your back straight and abdomen contracted to work well, lift your right leg, keeping it bent at the knee. Push it forward and, when you touch the chest, back immediately-without touching the ground, lifting it toward the ceiling as high as possible and pulling as much of the buttock.
Repetitions: Do three sets of 15 repetitions.
Exercise 2
Position: Same as last year.
Movement: Once you have the bent leg back and up, try to provide you with the heel of the foot in the bum.
Repetitions: Do two sets of 10 repetitions.
Strengthen legs
Exercise 1
Supine on the floor, arms stretched in a cross and making a deep breath crosses one leg stiffly extended on the other as you go dying. He turns to inspire and take back the starting position. This exercise is repeated five times with each leg and used to activate the leg.
Exercise 2
Lie on your back with your back completely attached to the floor, arms outstretched to the sides of the chest and palms flat on the floor. Lift your legs at an angle of 90 degrees, simulating pedaling on a bicycle. Do 20 movements for each leg.
From that position bend both legs in the air at an angle of 45 degrees, spread them up and let them down slowly. Repeat the exercise in 2 sets of 10.
Bend your knees and support the soles of the feet on the floor. Raise the right leg and hold it straight and so raised as possible, holding the calf with both hands. You will feel your muscles stretching, remains so for 15 seconds and switch legs. Perform 10 repetitions with each leg.
Stand up and raise your right knee off the floor without toes. Hold for 10 seconds, alternating with the left leg. Repeat 15 times with each leg.