Lazy exercise, sitting a lot in front of the computer is the reason why many women are increasingly flattened, lack of firmness, inherent curvature.Currently, there are also many women who are aware that they have to take care of their round 3 more beautiful but choose the wrong exercise, improper exercise ... making the situation not only toned but also counterproductive.Do not practice or practice the wrong way can make your round 3 not round, hit by both sides.Here are 8 basic exercises that help the round 3 improved effectively.

Rainbow lift

- Start with a cow posture, make sure your hands are perpendicular to the hand and do not go beyond the shoulder.The knee is also perpendicular to the thigh.

- Straighten your right leg and move your legs to the opposite side by the arch (Rainbow name originating from rainbow -shaped movements).The right toe touches the ground on the left side of the left leg.Bring the right leg back to the original position.

- Perform this movement 20 times for each leg.

Donkey Kicks

This is a super effective exercise aimed at the position of the third round and the wave muscles.What is more attractive is that this exercise also helps to firm the abdominal muscles and strengthen your spine.

- Start with a cow posture, make sure your hands are perpendicular to the hand and do not go beyond the shoulder.The knee is also perpendicular to the thigh.

- Keep your knee right at 90 degrees, then lift your leg to the fullest.

- Lower your knees down without touching the floor and lift again.Repeat 20 times/ leg.

Tiger posture

- Start with a cow posture, make sure your hands are perpendicular to the hand and do not go beyond the shoulder.The knee is also perpendicular to the thigh.

- Raise your right leg to suit your body.

- Slowly fold your knees to the feet closer to the head, the toes towards the head.Keep this position in 10 to 15 seconds.

- Then take your legs down, head towards your chest and bow your head down.Try to encounter with a knee and keep the posture for 10 to 15 seconds.

- Now go back to lift the foot as described in step 2 and repeat 5 times.

- Do the same with the other leg and repeat 5 times.

Squats posture

Squats is a basic exercise aimed at multiple muscles on your entire lower body, including the quad -head, buttock muscles, hamstring and all your back muscles.

- Stand upright, your legs are as wide as your shoulders.

- Push your hips back, squat down and then push people up.Do not put pressure on your knees but use your butt muscles to lift people.

Curtsy Squats

Curtsy Squats is a great exercise that you can use to firm the buttocks and inner thighs.If you are looking for a perfect round butt or you want to firm the inner thighs, this is an extremely daily exercise.However, this is also one of the exercises that beginners are often inaccurate.So let's see how to do it properly.

- Start by standing upright.

- Next, move your left foot back and to the right, across your right foot.Basically, you will lower your hips and rotate your hips forward while your legs are still crossed at an angle of 45 degrees.

- Bring your left foot to the starting position and repeat this exercise 20 times for each leg.

Ski Squats

This exercise not only helps your lower part become toned but also helps strengthen your legs and calves.This is the perfect exercise if you want to have a toned leg and a round 3 round.

- Stand straight with two feet close together.

- Lower down in a squatting position and then stand up.

- Do 15 times or you can set this exercise time within 40 seconds.

Sumo Walk

- Start in a standing position with your feet spread wide, your toes are slightly outward.

- Close hands in front of the chest.

- Lower the person so that the lower leg is perpendicular to the calf, then started to the right of 15 steps and then moved to the left 15 steps.

Bridge movement

This exercise helps to strengthen the buttocks, hamstrings, hip muscles and lower back muscles.This is also a great exercise for people who have to work for hours at the office, because it helps to enhance spinal health.

- Start with a lying position on your back, your hands are placed on the sides and the palms are firmly placed on the ground.

- Next, hesitanceAbdominal, lower back and hips up to make the body form a straight line from your shoulder to your knee.Hold it for 10 to 15 seconds and then lower.

- Note when holding posture, to tighten the buttocks, you should perform this movement about 10 times.

Source: Brightside