You will need
  • - dumbbell.
Take original position. Lie on the floor belly down. Lift the upper body, focusing on elbows. One leg bend at the hip joint. Note: it should be as tight to the body. You should feel the contact of the thigh with the knee. The other leg pull back without bending the knee. When performing exercises, ensure that the back remains flat, not caved in. Slowly raise the outstretched leg off the floor. Avoid its flexion. Return to starting position. Do not make sudden movements. Repeat the exercise 10-15 times on each leg.
Perform the exercise with dumbbells. To do this, stand straight. Pick up the dumbbells weighing 2-3 kg. Legs a little apart. During exercise follow back. It should be smooth. Inhale the right leg to make the lunge. Please note that the bending angle of the knee was 90 degrees. A vigorous effort to return to the starting position, making the exhale. Repeat the exercise on the other leg. Don't forget to monitor the balance. Repeat this exercise 10-12 times on each leg for 2-3 sets. Remember: the wider the step, the more involved gluteus thighs.
Try to include in your set of exercises foot. So you effectively employ the gluteus Maximus muscle. This excellent exercise allows you to improve the rear surface of the legs. Take original position. Stand up straight, two hands grasp the back of a chair or bed. This will be your support. The upper body slightly forward, not rotting back. On the inhale make a smooth swing leg, lifting it to its maximum height. On the exhale, return to starting position. Repeat this exercise 10-15 times on each leg for 5 or 6 approaches. Gradually increase the load.