Are you happy with your buttocks? Most people find they have some disadvantages. Some people think that is too big, too small, flat, and so on. Some exercises will help improve the shape of any of the buttocks.

• Squats - a very efficient way to pump up the muscles of the buttocks and legs. Dumbbells will increase the load on the muscles of the lower body, as well as strengthen the muscles of the back and arms.
• Stand with feet apart at shoulder width. Straighten your back. Pick up a dumbbell.
• Bend your knees so that they form a right angle. Hold this position a few seconds - now on the buttocks to particularly heavy loads. Stand up. Repeat 8-16 times.
• Stand with your feet shoulder width apart. Step forward with the right foot, the left remains in place. Move the center of gravity to the right leg, while bending it at the knee. This left knee can touch the floor; take care that during the exercise the back remained straight. Attacks can also be performed with dumbbells.
• You will need a bench for fitness and ordinary is not too high and fairly stable bench. Stand with the left foot on the bench; holding the balance, take the right leg back as far as possible. Stand on the floor. Do this exercise for the other leg. Repeat the exercise 10-15 times.
• Get on all fours (we recommend using the mat for fitness). Lift the bent at the knee right leg up so that the sole was directed at the ceiling, and hold this position for five seconds. Perform the exercise 10-15 times for each leg.
• Lie on the floor, bending your knees. Lift your pelvis up so that the blades were pressed to the floor. Straighten your left leg without lowering the pelvis, and do 5-10 swings up and down. Repeat the same right foot. Take the starting position. Do exercise 8-10 times.

Also of special exercises, the shape of the buttocks can be improved by running, walking, not riding a bicycle. If you get bored just run or ride around the city park, look for more challenging routes, preferably in a hilly area. If this is not possible, jog or walk in the hills, you can replace exercise on stepper and treadmill.

A few tips

The abdominal muscles perform many different functions, and have a strong news - it means to have a beautiful posture Posture - a few helpful tips for those who want to walk straight , Correct positioning of the internal organs. But even the strongest muscles are not visible if there is abdominal fat. Exercises for abdominal muscles can help to lose weight, but most of the success in achieving the tight stomach is in the correct mode supply.

Proper nutrition

To abdominals delighted with the beauty and smartness to start eating right.

Diet for a beautiful belly a little different from the usual healthy eating Healthy eating - do not limit yourself to eating :

• Power must be balanced and regular, so as not to stress the body How to beat stress? Create an oasis   and not to provoke the deposition of fat.
• there should be as many calories as the body can burn, but better - a little less.
• portions should be small, but there is frequently because the body digest food better.
• drink plenty of fluids, as apparent hunger is actually thirst often.
• renounce junk food that contains a lot of sugar, flavors, flavor enhancers, dyes, carcinogens.
• there are a lot of fresh vegetables, herbs, fruits and berries.
• eat whole grains, and other foods rich in fiber.
• should be lean meat, fish and poultry is preferable.

Physical Education

In addition to a healthy diet is necessary to do general physical condition.

To quit belly fat have to do the whole body at once. And in this very help cardio: running, walking, dancing, swimming, biking, rollerblading, skiing. In addition to general muscle training to improve blood circulation, withdrawal from the body of harmful substances, tissues of the body shall be filled with oxygen. All of this will not only have beautiful abdominal muscles, but also give general body tone, good mood and cheerfulness.

Of course, the press can be a beautiful dream for a long time, but the best - to begin actively engaged in the beauty of his abdomen. It is important to do the exercises for the press based on the individual characteristics and the desired end result.

Avoid injuries

Wherever there were lessons at home or in the gym, you should always start with caution for the exercises.

• It is necessary to begin training on an empty stomach.
• Begins and ends with stretching muscles should be.
• Do not do a workout fanatic, repeating approaches, one by one, without making breaks, it does not help, mandatory breaks and rest. The muscles recover and become stronger than it was during the holidays, not during an infinite load.
• Increase the load on the muscles using dumbbells and other cargo should be gradually, carefully, and with the help of a coach. Otherwise, inevitably personal injury.
• Exercises to perform better at all under the supervision of a trainer.
• When you exercise at the press house is better to do it in front of a mirror, to monitor the correct position of the body. It is important to remember that improper exercises will bring only harm.

When you exercise you need to properly and breathe deeply. The exhalation should occur in the contraction of the muscles of the abdomen.

Health

When you exercise at home you need to remember about hygiene: Proper clothing and a place for physical exercise: nothing should get in the way drag, disrupting circulation in the room should be fresh, but not cold air.

Types of exercise

Normally, drill press are distinguished by targeting specific muscles of the abdomen. They can be divided into obliques, and direct: the upper and lower press. Some muscles are used less often in life, and therefore it becomes more difficult to train them, because they are less developed. These muscles include the lower abs.

Also exercises are divided into static and dynamic. If the dynamic exercise, several approaches for many repetitions, the static exercises aimed at keeping muscle contraction. And the number of sets is much smaller.

When the load on the abdominal muscles in dynamic exercises, for example, when the lifting body from a prone position to bend the knees work going on the rectus abdominis, plus activated lumbar muscles.

When performing this classic exercise is important to remember the precise fixation of the feet. Legs can be trusted to hold someone, you can catch on the bench, to slip under the sofa - it does not matter. The important thing is to keep your feet never left the ground, otherwise it is easy to overload the muscles lumbar and injury. Movement should be smooth: first floor detached shoulder blades and then back. Housing in the end should be straight, but then again it is necessary to bend in the direction perpendicular to the shoulders down. After that, start to fall backwards: loin, shoulder blades, shoulders, head.

When you exercise in the beginning, if the arms are physically difficult to keep at the castle of the head in the unfolded state, you can go, helping himself up.

If you leave the ground only of the blade, the upper press gets more load.

If, when performing a full body lift, making booming turns left and right, it will help to strengthen the side abdominal muscles.

Those to whom this exercise is too easy, can try to increase the load using the extra weight, or by strengthening the slope of the body using a special bench in the gym. However, it is worth remembering to be careful, it is best to ask for the help of an instructor.

Using the additional load will reduce the number of approaches.

Personal training abdominal muscles - it regularly. Although you should not overdo it too. The ideal load for each person individually, but classically it is recommended that the employment rate:

• two to four times a week.
• two to four approaches to maintaining a healthy shape.