Women’s bottom-up exercise program

Tip: This program is suitable for office workers, students, house women and other references, exercise less intensity, exercise more for the buttocks. If the body is overweight, it is recommended to lose weight-based, and then consider this plan.

Buttocks is one of the most sexy parts of a woman’s body, but also one of the most seductive men’s parts, with a sexy electric buttocks every woman’s dream, along with hundreds of ambassadors to learn to exercise, simple four little tricks to let Your PP tilt up.
This lesson includes a total of four actions: kick the puppy prone to pee leg flexion leg squat
[Sports Tips: The following actions in order to complete the “action”, the rest for 1 minute, and then complete the “action two” and so on. After all four actions are completed, repeat 2-3 times. 】
Action one: kick prone kick Flutter Kicks
Step.1 The body prone, hands crossed on the head.
Step2 feet apart, shoulder width, lifted off the ground.

Step.3 legs alternately up and down movement (insisted 30 seconds).

Action 2: puppy pee Fire Hydrant
Step.1 knees, hands and shoulders shoulder width, head lifted, keeping the body level.

Step.2 left foot raised to the left, slowly lowered after the level, repeat this action (insisted 30 seconds).

Step.3 Raise his right foot to the right, and slowly lower it when it is close to horizontal. Repeat this action for 30 seconds.
Action three: Kneeling Leg Kneeling Leg Extensions
Step.1 knees, hands and shoulders shoulder width, head lifted, keeping the body level.

Step.2 Maintain abdominal muscle tension, left leg back to the rear of the board lifted to the level, slowly restored to its original state, repeat this action (insisted 30 seconds).

Step.3 Maintain abdominal muscle tension, right leg back to the rear of the board lifted to the level, slowly restored to its original state, repeat this action (insisted 30 seconds).
Action four: step squat Front Lunge
Step.1 Standing, legs and shoulder width, body to maintain integrity.

Step.2 Lunge forward, front leg center of gravity on the heel, knee flexion 90 degrees front legs, legs bent 90 degrees (for 30 seconds).

Step.3 restitution, the other leg repeated action (for 30 seconds).

Sports Tips:
1, it is recommended to do three times a week, once every other day.
2, if you feel that this action is too easy, you can choose the action of intermediate difficulty, or extend the action to keep time to 45 seconds.