Calisthenics to Tighten and Beautify Buttocks

Calisthenics to tighten and beautify buttocks. Yes, I'm sure most of you would want to have a toned and beautiful buttocks. Because one of the criteria that also includes sexy woman have a tight butt. Tight ass is also useful as a counterweight. Butt also affects the way you move. You can see those who have a toned butt walked with so charming.

It actually exercises for toning the thigh muscles which then helps in the establishment your buttocks as well, becoming more tight. And here is the movement: 

Motion squats can strengthen the gluteus Maximus muscle.

1. Stand with feet wider than shoulders,
2. Place both hands on the waist, and head up straight,
3. Bend your knees slowly until thighs parallel to the floor. When you do this, lean your upper body forward.
4. Keep your knees stay in line with your toes.
5. Contract the muscles of your buttocks slowly, while raising the body back to the starting position. 

Movement to strengthen the gluteus Maximus muscle (the muscle of the buttocks) :

1. Raise and lower the foot to the floor, and did all fours, with the rest on the knees and both hands,
2. Contract the muscles of the buttocks, then slowly move your right leg behind the knee with a fixed position,
3. Heel pushed upward to the thighs at hip level, approximately 45 cm from the floor,
4. Then return the leg to the starting position slowly,
5. Do it also for the other leg. 

Foot sideways movement can strengthen muscles and buttocks that are small.

1. Go to sleep on the left side,
2. Bend the left leg and the right keep straight,
3. Use the left elbow and hand as a pillow your head,
4. Put your right hand on hips,
5. Contract the muscles of your buttocks, but do not bend the knee,
6. slowly raise your right leg up to 50cm from the floor, then back,
7. Do the same for the other leg. 

Do gymnastic movements on a regular basis in the morning, or when you are going to sleep. At least for a few days will look different and butt toned. Include a healthy lifestyle, consumption of vegetables and fruit. And avoid intoxicants. That's my tips, hopefully to help you, and thank you for visiting my blog.