Hot Buns for Hot Weather—Break Out the Bikini
arms. Bend your body and turn your tailbone ahead as far as you
can. You should feel you’re the muscled in your back and buttocks
stretching.
using your left hand to stretch the muscles of the right hip.
Repeat both exercises with the other leg.
Complex 2
You aren't satisfied with the form and size of your backside?
To firm them up you need to perform some exercises that will work
your muscles from various angles.
Starting position: standing behind and to the left of a chair, lift
your left knee and pull it to the side. Hold on to the chair back for
stability. Bend your right knee a bit while straightening your back
and flexing your abdominal muscles. Flex your buttock muscles and push
your left leg back; the left heel shouldn't touch the right knee. Return
to the starting position. Perform 12-14 repetitions. This exercise will
strengthen the buttock muscles.
Starting position: With the left knee lifted to the hip level, let your
left foot slightly touch your right knee and straighten your back. Flex
your buttock muscles and slowly bend your body forward while moving
your left leg back. Your body and leg should be parallel to the floor.
Flex your buttock muscles and maintain this position for two seconds.
Return to the starting position. Perform eight repetitions. This exercise
strengthens the buttock muscles.
The starting position is the same as the last exercise. Keep your body
upright. Pull your left knee to the side keeping your hips still. Flex
your buttock muscles, then straighten your left leg and pull it back.
Don't bend your body forward. Flex your muscles and hold this position
for four seconds. If you like, you can perform slight swinging movements:
move your leg back a few inches four times. Then bend your knee and
return to the starting position. Perform 8 to 12 repetitions. This exercise
strengthens the buttock muscles.
Program
If you are just starting to work out, then stick to the plan designed
for beginners. If you have had regular work outs within the last three
months, proceed to the basic level.
Plan for the beginners
Weeks one and two: perform only complex 1 three times a week.
Weeks three and four: perform only complex 2 three times a week.
Week five: proceed to the basic level.
Basic level
Perform complexes 1 and 2 three times a week either the same day or
on different days using a rotation.
Burning fat
We recommend you go in for cardio complex three to five times a week
for 40 minutes for your work outs to be most effective. Activities like
kickboxing, running, climbing stairs, roller-skating, walking cross-country
or walking on a track are ideal to tone the buttock muscles.
Instead of hiding from people's glances under impenetrable
clothes, try our new complex and you will be simply irresistible in a
bikini.
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