Here's how you strengthen your ass in the house condition with the secret of the villas.

We're still in spring, but very soon the summer will knock, and we're all thinking about how to make the flat belly and round and round hips.

Since today is the first day that I started my gym after the holidays, I was wondering what exercises to do at the gym today as far as my ass is concerned. I always prefer that at any start of the week I train my legs and hips and other parts of my body.

That's because because the legs are the largest muscle in the body and the most used one, it needs more strength to train, so it chooses that the energy I have after the weekend cost my legs and buttocks to feel the effects of exercise.

The following will be the brief explanation of the best exercise in the hips, which can be performed with body weight or weight in the gym.

ST EP UP (hop ladder)

Step-up is one of the best hip-building exercises. It's a movement we do every day, riding up and down the stairs. If you don't perform it with a slow and controlled tempo, it'll be hard to do other exercises of this nature.

How do you do it: Put a foot in a fixed box or step on your ankle. Push them behind the thighs and then stand straight up, tightening the support leg hips at the top of the movement. Hold this position by holding your hips and square shoulders and the right body. Push your thighs back again and slowly put your foot on the floor, taking three seconds back to your starting position. Once you have perfected this model, you can hold a pair of lead in your hand.

HIP T HRUST ( outlet sign)

There's no better way to activate glute than just hop on. It's super sure to practice and too easy to learn, and you can do anywhere, anytime.

How do you do it: Lie back with your knees at a 90 degree angle. Place your feet on open ground as wide as your thighs. Then push your feet hard to lift up the basin by straining its belly and hips and lower it down so that the basin is flat again on the ground. Save this hip-rest during the entire exercise. Hold this position for a few seconds, then slowly return to your original position. To make exercise more difficult, you can lift either a leg or both of your legs onto a bench, but you can also use the shock.

HIP T HRUST With State

Inflammation can be the king of all vital exercises. It activates the upper and lower parts of the buttocks more than any other exercise and causes a deep burn in the glucose muscles. It usually gets to this exercise after you're perfected in versions with body weight as high.

How you do it: Put your upper side on a stool with your knees bent and your feet on the ground. Put a stiff on your hips so that your hips are close to the earth. Then press the hips and lift the thighs until they are in line with the body. Keep your back neutral all the time, making sure you don't bend your back while moving. Go back to your original position and repeat it.

SQUATHYS

It is usually best - known as quadriceps (coons) muscle training, but it also serves the hips very well.

As you sit down, your hips are loaded. To get your body back on your feet, you have to make a hard contraction.

How do you do it: Keep a stiff on your back. Keep your head and chest high, push your thighs back, bend your knees, and lower your body until your thighs are at least parallel on the floor. Make sure the knees are on your feet and don't fall from inside. Go back to your original position.

DEADLIFT with aghast

Deadlift works the entire back of the body. Make it correct, and that will help you build strong, well defined hips.

This is because the thigh, which is a prerequisite for the right deadlift mechanism, is fully accomplished by the hips and muscles in the back of the thigh.

How do you do it: Take a stiff, bent on your knees, grasping your hands open a little farther to the length of your shoulders. Keep your back arched, pull the bust up, and take your thighs forward while standing straight with the stiff. Put her on the floor and say it again.

When you're holding your weight straight on your leg, press it and squeeze it hard. This will help you push your thighs forward so you can lift more weight.

W DUMBE ALKING LL L LuGUE (spending in gira)

As you sit on the stretch, the thighs on the main leg must bend deep. This strains the hips and puts a huge load on them in the most difficult part of the movement. So this type of exercise is known as the one who won't let you sit down tomorrow.

How do you do it: Stay on your feet carrying a pair of lead and take a long step ahead with your left foot. Push toward a position of attitude, bringing the back foot forward. This is a repeat. Alternative your step forward so you feel like you're walking with every repeat.

BU LGARIAN SPLIT SQUAT (Bulgarian squat)

Bulgarian splices detect quadriceps and build stability with one foot. And while you sit down, the movement causes slight cracks in your ass muscles. During the coming days, the body heals those tiny cracks itself, making muscle fibers stronger and larger than before.

How do you do it: Stay a few steps away from the bench, turning your back on the bench. Put your right foot down and put your right foot on the bench. This is the initial position. Keeping your breast straight, bend your left leg and lower your body until your left leg bends 90 degrees. Then twist your body into your original position.

CABLE KlCKBACK (hurring back with rope)

If you want strong, round hips you can't bypass this exercise. Because it is this exercise that affects the large muscle of the buttocks, the one that shapes the buttocks.

How do you do it: Stay in front of the cable tool at the gym with your feet open. Put one foot on the cable holder. Keep your tits up, use your hips to lift your foot in the back with the rope.

Don't let your back dock. Stop, and then slowly turn your foot into your original position. Make repetitions with the weakest side, then change your legs.

SINGLE-LEG TRAIGHT- LEG DEADLIFT (one - foot lift)

This exercise improves the balance of a foot and targets the buttock muscles and the back muscles of the thigh. When you do this exercise, the thighs will try to get away from the leg you're working on and the toes you're not working will turn around. But you can prevent this by straining leg hips that are not working during exercise. This will keep your thighs in place. It's an awkward move, but you can start without weight until you get used to it and then advance with the lead or shock.

How do you do it: Get a stiff and keep it in front of your thighs. Create a tripod position with your front leg holding your knee easily bent. You've got your foot on the ground and your blood pressure. Push back their thighs and back muscle as far as you can, raising their back foot.

The chest must be parallel to the ground with a slight arch in the basin. Stop, and then push your thighs forward to get to normal, straining your hips.

Okay, these are known as the best workout for hard, round hips. On the day you've got to work out these exercises and get 4-5 sets out of 10-15 repetitions. You can start without weight until you take your hand and advance with weight, interest, and shock.