Your feet must be the sexiest! Most women are complex for them. However, the master of them is you and only you. You have no reason to blame someone else. And the bottom? It must be bombed and attractive. So in this here, now you find exercises for the bottom and feet.
PS Do not forget that each exercise must be performed correctly to the maximum. You have to feel every part of the body. Work with care and certainly!
Women often ask “what exercises to do in the room for the buttocks?” The exercises you do in the room can be done at home.
Exercises of the Program for the bottom and feet
Mainard
1
- The legs must be widely removed and the knees to look outwards
- Go down to the flexion of the knee and then get up and exhale.
- Repeat 15 times.
Whether you practice the exercises for the buttocks at home, the Glutei exercises must certainly be included on your list.
2. Fands with feet lifting:
- Let’s take one foot in the back and go down to the Fandation
- When we go down to the fantasy, we lift one leg and go back to the original position.
- Repeat 15 times for each leg.
- We have to be careful that the knee does not come out of the degener.
By the way, fans are part of the list of efficient buttock exercises.
3. Lift the pelvis:
- We put our hands near the body.
- We lift the pelvis
- We hold to the top of the buttocks
- Repeat 20 times.
4. Feet extensions:
- The legs are parallel, a little flexed
- We take our foot on the side with the heel point towards the ceiling
- 15 repetitions are made for each leg
So what do you think so far? Know that you will find more and more foot exercises e buttocks!
Bonuscard/ ass and feet exercises
5. Kick Back:
- We lean on the forearms and knees
- We live our foot with the heel pointing towards the ceiling
- Between thighs and legs must form an angle of 90 °
- Repeat 3 × 15 for each leg
6. External extension of the thighs:
- We stretch on the side
- One leg we fix it well on the floor
- We lift another leg with the fixed heel towards the ceiling
- Every 15 repetitions for each leg
This operating complex works both at the bottom and in the legs. They can be listed as exercises to raise the buttocks and the visual weakening of the legs. Let’s go on.
We arrived when we have to talk about a very important exercise: the knee.
The genuflections are very effective if performed correctly. The feet are practiced to work on the bottom, whether you want them more flexible or more muscular. How many types of knee flexions do you know? There are many. And today you will find some here. But more, how to do them correctly:
- The rear must always be right
- The abdomen stretched out
- I can’t wait
- The center of gravity must be on the heel
Below you will see what knee flexions, which muscle groups work
- Genuflections with close legs (quadricibi and buttocks)
- Guflections with jump (cardio)
- Very distant genuflections (they have put a high intensity on the buttocks)
- Media genneflesions (the interior of the thighs, the buttocks)
- Genuflections with bar (quadriceps and buttocks)
Now you have many exercises to do. It is time to have a feet and an enviable bottom, don’t you think? Take 15-30 minutes a day, depending on the level of preparation. Don’t forget to eat healthy. And why not, you can combine these exercises with others, to train other muscle groups. The most popular research They are usually exercises for the abdomen and YouTube. So you can always find exercises to your liking and shape your body just at home. Courage!
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