Star introduces fans to the sport.
Nastya Kamenskih is actively lifestyle blog, which talks about his life and habits. Recently the singer has shared his diet and now named TOP 3 best exercises to make buttocks beautiful and elastic, reports the Chronicle.info with reference to the Apostrophe.
“Keep the basic but very effective exercises for your Kim!”, — wrote the artist in Instagram, accompanied by the publication of a picture in which she poses in short shorts, exposing her lightly on her trim ass.
Squat with a wide breeding feet (This exercise is working fine ass, legs and inner thigh).
Stand up straight, maintaining the natural curve in their lower back. Spread your legs out to the sides, and the feet expand out. Move the pelvis back on the inhale make the squat to a level where your thighs are parallel to the floor. The knees should not move inside. The output rise and squeeze your buttocks.
Gluteal bridge (For those who find it difficult to squat, this exercise is a godsend!).
Lie on your back, bend your knees and slowly lift and lower pelvis. The upper part of the body when it is stationary. When lifting tense your buttocks and after — do not lower the pelvis to the end on the floor.
Abduction legs back, with a focus on gender
Kneel on the floor or on a Mat and rest your outstretched hands on the floor shoulder width apart. Not prohibite the lower back. Lift one leg until your thigh is parallel to the body. And at the highest point, squeeze your buttocks. Return to starting position and repeat movement with other leg.
The star advises to do each exercise in three sets of 15 times. “When you understand the technique and feel the muscles, add weights. Start with 1 kg, gradually increasing the weight,” — said Nastya.