Po-workout - a training plan

Po-workout - a training plan

A round butt you get with the right exercises.

To train your butt in everyday life

  • The muscles around the booty are in use throughout the day. When we get up, walk, run, climb stairs, constantly muscles are activated.
  • One can thus tighten the buttocks by simple exercises in daily life and work, for example by carrying out simple squats while brushing your teeth.
  • Also, house cleaning, you can create a small workout for the Po, perform any movements such as window cleaning, dispel dishwasher or vacuum like that you go into the squat as often and deeply. This gives the butt a little extra training.
  • Also benefit instead of the elevator the stairs more often and go long distances on foot, rather than take the train or bus.

The workout for a tight ass

  1. With a targeted workout you can bring your butt a little more momentum. Start with a light warm-up program to jog in place for a few minutes is ideal.
  2. Then you start an exercise lunging forward. Place one foot forward, the other a step back. Keep the torso upright and then bend the back knee. Go with the knee toward the floor as far as you create, extend the leg by again and repeat this exercise at least 10 times per leg. Additionally, you can dumbbells weight than with this company.
  3. Now the story continues in the prone position. Put your arms relaxed down, retension a belly button. Now raise both legs and stretch one leg alternately upwards a little further out. At least 10 reps per side.
  4. Stay in the prone position, take now a large exercise ball between your feet. The ball should not be too difficult. Press the ball with both feet together and lift both legs at the same time a bit and lower the legs again. Here are at least 15 repetitions to start well.
  5. These exercises should be carried out in 1 to 3 passages, and about 3 to perform the workout to 4 times a week.
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