One of the most effective exercises for buttocks begin to perform, kneeling. Place your elbows on the mat. Exhale as you lift your right leg back, straightening and pulling it. Foot leg should be bent at a right angle to the ankle, toe drag on the floor. Bend the leg, head of the knee under the chest, inhale and exhale again straighten your leg. Fix the position with outstretched leg, straightened at the knee, for 2-3 seconds. Do 15-20 of these movements, then change legs. If you have not ample buttocks, this exercise can be done with a weighting of 0, 5 kg.
Additionally, you can pump up the buttocks even while lying on the couch watching TV. For the exercise, lie on your stomach. Lift the right leg straightened up, then gently release it and lock in position on the weight. Sock, as in the previous exercise, keep the pull down. Make 10 lifts, then lift the leg and still make 10 springy leg swings up and down without touching the surface of the sofa and not bending the leg. Then change the leg and repeat.
Lie down on his stomach on the edge of the sofa, legs and pelvis, lower down, so they were suspended. Bend your knees, spread apart, feet press together. Tighten the muscles of the back, hips and buttocks and feet up from the floor, lock the body in this position for 3-4 seconds, slowly release the legs to the floor. Repeat 10-15 times.
Lie on your side, straighten your body and pull. Lift the leg lying on top, and start drawing heel circles clockwise and then change direction. Make 10-15 laps and change the pace, turning to the other side.
Lie down on his stomach on the floor, having spread a rug or blanket. Body pull, stretch forth your hands, put them on the floor. Tear off the arms and legs at the same time on the floor, touching the feet and palms of each other, pull them up as high as possible. Hold this position for a few seconds, then slowly lower your arms and legs to the floor. Repeat the exercise 10 times.