Kim Kardashian will burst with envy

KIM KARDASHIAN

Most girls dream of a beautiful, toned and sexy bottom. As a rule, however, they dream about it, while sitting on the couch on this very bottom, eating chocolate and blaming wide bones and bad genes in all the imperfections of their figure.

If all of the above does not have the slightest relation to you and you really decided that you want a beautiful bottom, these 5 exercises are exactly what you need!

EXERCISE NO. 1: SQUATTING

Simple squats are one of the most usual and most effective ways to give the buttocks an excellent shape and get a stunning result.

How to do:

  1. Take a standing position, hands parallel to the floor, feet on the width of the pelvis, parallel to each other.
  2. Squat on the inspiration, pulling the pelvis back so that the knees form a right angle.
  3. On exhalation, return into the starting position.

Repeat at least 20 times.

SQUATTING

EXERCISE 2: LUNGES

Regain your breath and let’s continue!

How to do:

  1. Start with standing position, hands in the lock in front of you at the chest level, elbows are bent, back is straight, the abs muscles are strained.
  2. Lunge one foot back and squat.
  3. Take the starting position.
  4. Do the same with the other leg.

LUNGES

Keep in mind that your back should always be kept straight, while you perform this exercise.

EXERCISE NO. 3: PLIE-STYLE SQUATS

How to do:

  1. Place your legs as wide as possible (while maintaining a stable position).The sight directed forward, into a bright, slender future.
  2. The toes of the feet directed to the sides around.
  3. Keep your back straight and do squats (20-25 reps per approach).

You do not need to “fall” too low. It’s enough to squat to an angle of 90 degrees.

PLIE-STYLE SQUATS

EXERCISE NO 4: GLUTE BRIDGE

Are you tired? Then let us do an exercise on our back.

How to do:

  1. Lie down on your back.Hands along the trunk, palms down.
  2. End your legs at the knees, feet on the floor.
  3. On inhale, strain the buttocks and lift the pelvis as high as you can.
  4. On exhale, lower the pelvis to its original position.

Repeat the exercise 10 times at a slow pace.

GLUTE BRIDGE

EXERCISE NO. 5: BACK LEG LIFTS

If you dream of becoming a happy owner of the “Brazilian buttocks”, this is the best exercise!

How to do:

  1. Get up on the knee-elbow position, that is, on all fours.
  2. Lift one leg, making sure that the back and the leg are on the same line.
  3. Make 10-15 swings, and then change the leg.

BACK LEG LIFTS