FIRM AND SHAPELY BUTTOCKS IN 3 YEARS

Before, during or even after the holidays, work your butt . Here are three exercises to repeat every day for buttocks firm and shapely. Finally, 5 tips for buttocks perfect.

 

Exercise # 1: On all fours

Put your hands and knees, back straight.
Raise one leg, keeping knee bent, foot flex: your thigh is in line with your back and your legs at right angles. 
Repeat 10 times then switch legs. 

Exercise # 2: On the back

Lie on your back, arms at your sides, palms on the floor, legs bent.
Slowly lift your pelvis (as if to an inclined board between your shoulders and your knees). Hold up 3 seconds and release slowly. Repeat 10 or 15 times.
Do the same thing, holding one leg and holding about thirty centimeters of soil.Repeat ten times before changing legs.

Exercise # 3: On the belly

Lie on your stomach with legs straight and place your forehead on your hands.Feet flex toes on the ground, lift one leg (still tight), contracting your buttocks. Exhale while lifting the leg and inhale as you relax. Repeat ten times before changing legs.

Cheats

If you're on the beach, walk in the sand. The more muscle instability legs and buttocks .
Everywhere (in the office, in transport, in the street ...) and as often as possible, consider contracting your glutes . Keep contracted a few seconds (4-6 seconds), then release and try again 5-8 times.
Systematically take the stairs instead of elevators or escalators and climb the stairs two by two, you will strengthen your fast and glutes !
Obviously, playing sports galore: beach volleyball, jogging, rollerblading, swimming, water aerobics, etc.. 
And finally, eat healthy and balanced.