Instruction
1
Stand straight with feet shoulder width apart, hands pull ahead. Exhaling, sit down so that the thigh is parallel to floor, pull the tailbone back. On the inhale return to starting position. Repeat the exercise 20-30 times.
2
Stand up straight, hands on waist. With the exhale, make a lunge forward with your right foot, inhale return to starting position. Repeat the lunge with the left foot. Do 15-20 repetitions on each leg.
3
Stand up straight, feet on width of shoulders, hands lower along the body. Exhale, put your weight on the right leg and sit on it until your right thigh will be parallel to the floor. On the inhale return to starting position. Do the same lunge on the left leg. Repeat the exercise 20 times in each direction.
4
Stand with your left side near the wall, left hand holding support. Transfer the body weight on the left leg, right do swing back and forth in 3-5 minutes. Face the wall sideways to the right and repeat the exercise with the left foot.
5
Lie on floor, bend legs at the knees, the feet position as close to the buttocks and hands behind the head. On the inhale lift the lower body off the floor and raise your buttocks as high as possible. Hold this position for 3 seconds. Exhale, return to starting position. Repeat the exercise 20-30 times.
6
Sit on the floor, legs pull forward, hands cross on the chest. Move forward only on the buttocks of 2-3 meters, then move back.
7
Get on your knees, palms put on the floor. Pull right foot back, inhale, lift it as high as possible, exhale, lower down without touching the floor. Do 20-30 swings. Repeat the exercise on the left leg.
8
Perfectly enhance the gluteal muscles are jumping rope, cross-country running, Cycling.