Exercise 1. A large gluteal muscle works.
We perform squats to a straight angle in the knee joint.
From the initial position of the legs apart, hands along the trunk. On inhalation we perform squats to a straight angle in the knee joint. On exhalation we rise dragging buttocks.
In this exercise it is very important to keep your back smoothly, for this I recommend looking at the angle between the ceiling and the wall. We perform for Beginners 2 sets (for advanced to 5 set, reducing the number of repetitions) of 15 and 12 repetitions.
After completing the first set of exercises, rest for 1 minute and proceed to the next set.
Exercise 2. The average gluteal muscle works.
From the initial position standing legs apart, hands at the stop. We perform the Mach One foot back. We perform alternately the right and left foot for Beginners 2 sets (for advanced to 5 set, reducing the number of repetitions) to 15 and 12 repetitions. In this exercise I work the muscles of the lumbar zone. Don't forget to keep your back straight.
After completing the first set of exercises, rest for 1 minute and proceed to the next set.
Exercise № 3. The back surface of the thigh works.
From the initial position emphasis on the knees and forearms. We carry the mahi bent foot upwards, straightening a foot in the top point. We perform alternately the right and left foot for Beginners 2 sets (for advanced to 5 set, reducing the number of repetitions) to 15 and 12 repetitions. After completing the first set of exercises, rest for 1 minute and proceed to the next set.
In order to keep your body in shape, remember that systematic training and a balanced diet can help you.