Want to round the round, firm and beautiful, do not forget the following 8 basic exercises

For women, the "hourglass" shape is always an endless dream. In addition to training for the chest area and waist area, the effort for improving the 3rd round measurement is not bad. The high and firm buttocks of the buttocks are weapons that make her confident and charismatic in the eyes of the eyebrow, especially when wearing tight pants or bikini. With 8 very easy exercises, practicing 10-15 minutes at home every day will bring you unexpected changes.

Stone circle

Kneel on the carpet, knees squarely. Hold one leg up to the chest, kick straight back and then turn around, pull back your knees, return to your original posture. Repeat the movement 20 times on each side.

High foot kick

This action helps firm your buttocks / thighs. The posture is similar to a circle rock movement, but you kick your back leg, raise it all the way up and then lower it. Repeat the movement 20 times on each side.

Kick your legs backwards toward your head

Still in the posture of a high-legged rock, but kicking the hind legs in a bent knee posture, bringing the tip of the foot towards the head. Repeat the movement 20 times on each side.

Squat

Squat is the basic movement to help round 3 increase size. The procedure is very simple but be aware that when squat down, the knee does not go over the toe. With this movement, should be done 20 times x 3 rounds.

Squat cross step

A variation of the squat is a step-by-step movement that helps to firm the thigh muscles. Instead of standing in one place, the left foot squeezed to the right and lowered its center of gravity. Return to the original position, repeat the movement 20 times on each side.

Squat squatting

This is an advanced squat movement. Lower the center of gravity to the squatting position, your toes slightly limp to ease the momentum when standing up. Hold your arms straight ahead to focus on using your entire back, abdomen, buttocks and thighs. Repeat the movement 20 times.

Squat steps sideways

In the squat position, the leg is in the horizontal position, lowering the center so that the thigh is parallel to the floor, continue walking right and left (15 steps on each side). This action both helps firmen the third round, effectively slimming the thighs.

Bridge movement

Lie on your back on the carpet, your knees folded, your arms straight. Use your abdomen and buttocks to lift your body up, hold for 3 seconds, then return to your original position. Repeat the movement 20 times.