Instruction
1
Basic exercises to strengthen the buttocks are squats. For this, you need to stand straight with your feet shoulder width apart and securing your hands behind your head, sit without lifting the heels from the floor. Too low to squat is not necessary. Do not forget to maintain the posture. For best effect, little to complicate the exercise. You need to take dumbbells in hands, placing them on the sides and squat.
2
The following exercise would be lunges. To do this, become straight, straighten shoulders, hands put on the belt, either at your sides with dumbbells. Left or right foot should be placed so that she was bent at the knee at a right angle, i.e. 90 degrees. The second leg should be back so that almost touched the floor. After the need to return to the starting position and continue the exercise with the other leg.
3
Next, you need to lie on the floor and bending your knees, straighten the arms along the body. And should touch the floor, only the hands, shoulders, head and feet. Several times in this position to raise and lower the lower back, not touching the floor with the buttocks.
4
Another wonderful exercise, which to the maximum will help to quickly strengthen thighs and buttocks. Need to get on your knees and elbows bent at a right angle. Then raise one leg up, bending your knee to make sure the thigh is parallel to the floor. Returning to the original position, not touching the floor with his knee, to continue the exercise of raising the legs. Then switch legs sometimes, and continue the exercise.
5
Leg swings will help to strengthen the muscles of the hips. You need to be in front of a chair, put your feet together, put your hand on the back of a nearby chair. Lift your right leg to the right and down, repeating these swings a few times. The same exercise, only with the left leg, flapping to her left.
6
Well, if you have started to strengthen buttocks and hip, respectively, calf, too, do not disregard. To strengthen them you need: to take a chair, or simply adhering to the hands, so as not to fall, go up on toes, then lower to the heel. Perform this exercise several times a day.