It's not too late to bring the fifth point in the tone! With due diligence you will have enough month to notice the effect. In addition, beautiful ass is needed not only on the beach. She generally pleases.
Fallen forward
Easier stools - stand straight, hands in Boki. Make a wide step forward, bending foot in the knee at an angle of 90 degrees. Return to its original position. And so - 15-20 times for each leg.Stairs
And up and down. On foot to any floor. The higher you live, the faster the brazilian outlines will acquire.
Squats
Alpha and Omega of any beautiful priests. Stand straight, hands in front of you. Sat, as if you are sitting on the chair, and watch the back to be smooth. When the hips are parallel to the ground, and the knees will bend at an angle of 90 degrees, stop at Peru seconds and straighten. If you lose equilibrium, hold on for something, even behind the door jamb. Sat just once for 20 daily.
Hand and foot
Lit on the belly, stretching hands forward. At the same time, take the legs, and the hands from the floor and pull them up, without bending. And so - 20 times.
Raising hips
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Lagged on the back, bend legs in the knees and raise the ass, leaning on the shoulders, while the torso and the upper part of the legs do not form a straight line. Zanries in this position for 3-4 seconds and come back to the original one. Repeat 15-20 times.
Rope
There is nothing to explain - jump yourself through the rope and everything. Just need to jump as high as possible. Low jumps - a normal cardio-training, but we are not here about Cardio about buttocks.Raising foot
Again stand straight, like a tin soldier, hands on the hips. Slowly and smoothly raise the straight leg (well, how long it turns out) until it is parallel to the floor. Length for 10 seconds and return to its original position. Repeat 10-12 times for each leg.
Footheads back
Get up straight and stick into something static. Smoothly take the straight leg back and a little sideways, diagonally. Repeat 15-20 times for each leg.Side evasions
Get up straight, keep your hands in front of yourself, as you are comfortable. Take a step toward and pitch to the leg, bending the knee at an angle of 90 degrees. 10-15 times for each leg - quite enough.
Lifting bent foot
Stand in the knee-elbow and raise the foot bent in my knee as high as possible as if you try to skip the ceiling. Repeat 15 times for each leg.
Plie
Widely broke your legs, throw socks, put your hands on the belt and squat, while the knees do not form a straight corner. 20 cries - normal to start.Walk on the buttocks
Sit down on the floor, leg legs. Now, walk slowly on the buttocks forward. Chur hands do not help! You can walk and go ahead, and back. Daily minutes of 3 minutes.