Simple exercises that will help to pump up the ass even lazy

Tired of boring and exhausting squats? Then pay attention to the exercises that will help to pump up a cool ass even the laziest!

The Number of sets and reps you can vary depending on your fitness.

1️" clamshell"

Lie down on your stomach, place pelvic bones on the bed. Keep your legs on the weight, bending them at right angles. Feet should look at the ceiling.

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Stretch your legs, trying not to change the height of the hips, and then bend them again. The main thing is to try to strain the gluteal muscles. In this case, the lower back should be in a relaxed state.

2️⃣ Mahi in hand

Get on all fours, placing emphasis on their fingertips and its knees. Place your hands perpendicular to the body.

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Perform a Mach leg to the side, straightening it parallel to the floor, and then return to the starting position. After that, repeat the same with the other leg - and so on in turn.

3️ Mahi back

The Starting position remains the same as in the previous exercise. Mahi ago follow, lifting the leg up. Alternate legs, keep balance and in any case do not strain the waist.

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4️⃣ Warrior pose

Stand up straight, raise your hands with your palms inwards and begin to slowly lean forward, lifting your left leg. Keep the body parallel to the floor. Keep this position for half a minute and then repeat with the other foot.

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5️⃣ Shoulder bridge

Lie on your back, spread your legs shoulder width apart and bend your knees, keep your hands along bodies.

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Lift the pelvis up by squeezing the buttocks. The body should form a straight line. At the top of the exercise, hold for 2-3 seconds, and then lower the pelvis to the floor.

THE ABC RECOMMENDS Three imbedded two prihlopa – Hello, super-duper ass!

These exercises will bring maximum results if you combine them with a high-protein diet, as protein is the main "building material" for muscles!

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