Well we know the excuses that most of us use to avoid exercising. However, a suitable replacement of the way of life that involves little movement is the exercising at home.
It’s easier to be said than done, but with the help of a popular prop, the pilates ball, you can easily afford a specific exercises that will strengthen your buttocks, but more important it will strengthen the muscles of the pelvis.
This simple exercise with pilates ball gives immediate effect on your body and until you easily lift and lower your body all the muscles of the buttocks and the lower back are in function which in the same time enhance your strength.
The first step !
Lie on a flat, hard surface so that your shoulders will not move from the ground, and extend your legs directly to the ball without bending your knees.
The second step !
Squeeze the muscles of the buttocks and lift them off the ground, propping with the feet on the ball with the arms outstretched along the body. You will feel the tension in the lower back where your stomach muscles will do their job. You should stay in this position for 10 to 15 seconds.
The third step !
Keep the buttocks raised, then bend your knees and move the ball towards you until your feet are found on the surface of the ball.
After the exercise, stretch your legs and return to original position and repeat the exercise in series to five times. It’s not complicated, right?
source: http://losingweightdone.com/one-exercise-day-perfect-buttocks/
