1. Lie on your stomach, bend your legs at the knees so that they are perpendicular to the floor. Put your hands under the chin, knees slightly and then lift up to 1 cm from the floor. Sudden movements do not need to be lowered slowly knees. During this exercise, all gluteal muscles tense. Ten raised for the first time is quite enough load must be increased gradually, after 2 weeks of this exercise will need to do at least 30 times.
2. Lying on your back, bend your knees and spread in different directions. Lift the buttocks off the floor at the maximum distance. After a 10 minute uplift necessary to make a break and repeat 10 more times. All movements should be smooth.
3. Get on your knees, lean on your hands. After that each leg in turn as far as possible retraction. In this case, the toes should "look" at the floor. Then lower the leg to the starting position, but do not throw it. Legs in turn should raise at least 30 times with a short respite.
4. Lie on your stomach, put his hands under his chin. Legs bent at the knees, buttocks can reach the sharp movements 15 times. Then take your hands and feet for the fingers pull up. After that, it is recommended to make minute break and repeat the exercise again.
5. On his knees and resting his hands on the floor, each leg individually lift flick up and slowly lower back. Worth trying to hold the leg a few seconds in the top position. In the early days it is not necessary to do more than 20 exercises.
All these exercises will help make taut and toned buttocks. Can be safely displayed on the beach in a bathing suit and wearing tight clothes without worrying that someone will be able to notice a bump or crease of unknown origin. But do not hold to and immediately increase the load, because the next day may appear pain that will accompany you for several days.