Stand up, hold the back and open your knees slightly. Try to keep your back straight. Slowly pull the leg back, inhale, pull your stomach and tighten your buttocks at the same time. Then turn the sock feet to the side and hold in this position ten seconds. Exhale and relax. Repeat ten times, alternately changing feet.
Lie on your stomach, placing it on the pillow. Pull out his arms with clenched fists and lift the chin. Inhale, pull back the hands and fists touch the buttocks. Take the starting position, exhale.
Stand with feet put together, hands down at your sides. Take a deep breath and start jogging in place, high throwing legs back to your heels touch the buttocks. Continue to run for two minutes.
Sit on the floor, his hands on his head somknite. Extend the legs to the side and, keeping your back straight, begin walking: with the help of the buttocks forward advance the left leg first and then the right. Advancing forward, go back the same way. During the exercise, count to 60.
Sitting on the floor, straighten your back, cross your legs, put his hands on his knees. Based in turn, then one, then the other buttock do side bends.
Lie on your stomach, legs are brought together, hands clenched into fists, put it under his chin. Lift the leg as high as possible without bending it at the knee, and leave it in this position as long as possible. Alternating legs, repeat the exercise 20 times.
Lying on the floor, bend at the elbows, chin, put on the palm. Slowly lift the leg and without bending it at the knee, do rotational movements. Repeated at least twenty times, alternating legs.
Also to improve the elasticity and shape of the buttocks helpful squats, massage, jogging.