What woman has not dreamed of having an impact Derrien? Sadly over the years and the sedentary lifestyle our body loses tone, especially those parts curvy as the buttocks.
Nevertheless, we can recover its shape, and hardness doing specific exercises for this part of our body and leave them more round and firm at the beginning. We just need perseverance, improve our diet and have patience to see results in the medium term.
To keep the muscles in your site, exercisers recommend having at least three types of exercises to tone the Derrien among all that exist. The most used and effective are:
Squats
These the work using light dumbbells or two water bottles filled. Take one with each hand and keep them straight, then spread your legs to the height of your shoulders and feet completely fixed to the floor, keep your back straight.
Next, comes down to the ground by bending your knees and pulling the Derrien as much as possible. Perform 5 sets of 12 to 15 repetitions each, so if you rest between sets 30 seconds to a minute.
Lunges
This is done most effectively with dumbbells or water bottles filled. Holding in each arm extended down a bottle of water, take a large step forward, then bend both knees at once, an outward (perpendicular) and the other down without touching the ground.
Return to your starting position every time you bend your knees keeping your back straight. Make five sets of 12 repetitions on each side resting 30 seconds between each set.
Kicks
Place a mat or carpet mat on the floor and sets the elbows and knees on the floor with your back straight. Then, lift one knee slightly, bring it toward your chest and then raise him up trying to keep your heel lifted. Make a series of 10 and concludes by pulling the heel up five times. Repeated twice for each leg.
Tips
To see actual results with these exercises three times a week and increase to two liters per day your water consumption. Also, try to eat plenty of fruit throughout the morning, because starting at 4:00 pm it is converted to glucose in the body and later stored as fat.
