Stand up straight near the wall, hands adhere for the surface. On the inhale bring your right foot as high up as possible. Exhaling, lower it down, but not touch the floor. Do 20 lifts with your right foot, then repeat the exercise on the left leg.
Lie on the floor, hands behind your head, bend your legs at the knees. On inhale raise your buttocks as high as possible, hold this position for 1 to 3 minutes. Exhale lower to the floor and relax. Repeat the exercise 2 more times. From the same starting position, perform the following exercise: place your right foot on the left knee. On the inhale, raise the pelvis up, exhale, drop it to the floor but do not touch the surface. Make 20 approaches, and then repeat the exercise. The other leg sometimes.
Kneel down, put palms directly under the shoulders. Take a straight right leg back. On the inhale lift it up, straining his right buttock, exhale, lower down without touching the floor. Repeat 20 times and change the leg.
Sit on floor, legs straight, arms cross on his chest. Take a walk on the buttocks, moving 1 – 2 meters. After the desired distance, move in the opposite direction backwards.
Lie on your stomach, palms placed under thighs. Exhaling, lift up the straight leg and hold this position for 1 – 2 minutes. On the inhale lie down on the floor and relax. Repeat the exercise 2 more times.
At the end of class make sure you stretch the gluteal muscles. Sit with the buttocks on the heels, upper body completely put on the floor, hands extend along the body. In for 2 minutes and hold this position.