Elastic butt for 15 minutes a day - really!

One should not assume that a good figure and elastic buttocks - the fate of only athletes and fitness maniacs. Believe me, it is not necessary to attend every day gyms.
It is enough to just 15 minutes a day to perform my exercises. Just imagine : just 15 minutes a day - and your buttocks gain excellent shape. So, let's start !
1. Starting position : standing , hands raised up his hands inside face upward . Walk on your toes on the ground, not leaning forward. Rate of 100 steps per minute.
2. Starting position: stand with your feet together , hands on waist , face upward . Perform squats as slowly as possible . Only 10 squats.
3. Starting position : standing , fingers in the lock on the back. Not leaning forward , bends his left leg straight back and hold it in this position for 10 seconds. Perform 10 approaches. Then perform the same thing the other leg.
4. Starting position: standing, hands pressed against the buttocks. The maximum strain buttocks, arms fix static voltage - 10 seconds, then relax with shaking legs - 20 seconds. Perform 5 sets .
5. Starting position : standing , holding his right hand on the back of a chair . Raise your right leg straight as much as possible , pulling the sock over. In this stretched position for 10 seconds to keep pace . Then lower the foot and take her back without moving the body - and keep it up for another 10 seconds. There are 3 approaches. Then repeat the same movement with the left leg. There are 3 approaches.


6. Starting position: stand with your feet wider than shoulder width apart , hands on your waist. Perform squats . Then straighten your legs and straining crotch and buttocks , giving the pelvis forward. Only 5 approaches.
7. Starting position: trushennya perform relaxing the body, legs, arms and light jogging in place at a slow pace for 1-2 minutes.
Note . After each exercise you need to do breathing exercises . On account of 1,2,3 - inhale lifting the hands up , and at 4 - exhale with tilt forward.
Recommend Engage daily. I wish you good shape and good spirits !