Having a beautiful figure overall cannot be imagined without a toned and lifted the beautiful behind. Fortunately, you don’t need to go to the gym all the time to achieve this goal as you can manage it at home.
For this workout, you need a pair of dumbbells (or heavy books), a mat and a strong enough desire for self-improvement.

Timetable:

In each box is indicated the number of reps, for each day while the scheme lasts.

The workout should be done in bursts lasting for 2-3 minutes, with a break of 1 minute in between. The time of performing workout should never be longer than 11 minutes every day. Pay attention to the days when you should be resting — don’t ignore resting, because your muscles need time to regain strength.

1.The basic exercise

This includes performing just ordinary squats.

How to do: Placing your feet shoulder-width apart and keeping your back straight, bend your legs at the knee to form a sitting position low to the floor, with your arms outstretched. You should pay attention to a good balance, placing your body weight on both feet as a whole.

2.The exercise with dumb-bells

Image result for squat dumb-bells gif

Begin standing straight, with your feet slightly wider than shoulder-width apart and facing outward. Hold a dumbbell in both hands and keep your back and your arms straight,

Go to the squat into the sitting position as in the basic exercise.

You can start with lighter dumbbells, then gradually replace them with three- or four-kilogram ones

3.Sumo Squat

Stand with feet wider than shoulder-width apart and your toes slightly turned out.
Hold a dumbbell in each hand in front of your hips. Push your hips back and squat down, keeping your chest up and knees out. Bring the weights down to the floor in between your legs.

Note: You can use books or any other household items as weights if you don’t have dumbbells.

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Having a beautiful figure overall cannot be imagined without a toned and lifted the beautiful behind. Fortunately, you don’t need to go to the gym all the time to achieve this goal as you can manage it at home. For this workout, you need a pair of dumbbells (or heavy...

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