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Software Images icon An illustration of two photographs. Images Donate icon An illustration of a heart shape Donate Ellipses icon An illustration of text ellipses. Brazilian Butt Lift NJ. EMBED for wordpress. Want more? Leg swings Performing of this exercise strengthens the muscles of the buttocks and inner thigh.
The exercise is performed with the stress in all the muscle groups of the working leg. Take initial position by standing near a prop — it can be a chair, wide windowsill or edge of the table. By relying both hands perform swings by left foot to the left, while the foot is parallel to the floor, and the muscles — in light tension.
The leg should be straight, not bent at the knee, the amplitude of leg swing should be as far as possible, higher than 90 degrees. Perform each exercise in the active tempo to 20 times. Then change to the right leg and do leg swings to the right, twenty times. Exercise 2. The pendulum When performing this exercise strengthens the superficial and deep muscles in the buttocks especially the lower part of buttock and the back of the hip.
The exercise is performed with the tension in all the muscle groups of the working leg. Take the starting position, similar to the first exercise, but not face-to-reliance, and turned sideways. Do vigorous foot swings by placing the foot perpendicular to the plane of the leg, with the maximum possible amplitude of the swing. During swinging of leg the muscles should be in tension, movements — are clear and rhythmic.
You must make at least 20 approaches by left foot, then turn around at the prop and do the same thing by right foot. For greater efficiency, with maximum leg abduction back, hold your leg under tension for seconds. Exercise 3. The incomplete squats When you perform this exercise, superficial and deep muscles of the buttocks and hip muscles are subjected workout. You can perform them without cargo or with the extra weight.
At home easier to use two plastic bottles of one or half liters by filling them with water. Stand in starting position: open your legs a little wider than shoulder width, toes slightly apart. Squat slowly and smoothly, bring the pelvis and buttocks to the knees or below, then slowly return to starting position. Keep your back steady while performing squats, head — straight, not leaning forward.
Perform with 2 times 10 approaches. To complicate the exercise, take in each hand a bottle of water, keep them parallel to the floor and perform ten approaches twice.
Exercise 4. Full squat Squat is extremely useful not only for the thighs and buttocks. Squatting is training almost all muscle groups — back, abs and even your hands. Assume the starting position: standing, feet — slightly wider than shoulder width, toes slightly apart. You have to squat slowly and smoothly, bring the pelvis and buttocks to the level of the ankle, hands pull forward, placing them parallel to the floor. Alternatively, you can squat with the hands on the belt. Then rectifies its original position.
When you perform exercise you need to keep the back straight, head looking straight, not leaning forward.
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