Sit on the floor, stretch your arms forward. Work out "steps", moving forward on the buttocks. Walk 2-3 meters, and then return back the same way. Repeat 2 times.
Lie on the floor, put his hands along the body, bend your legs at the knees, feet put close to your buttocks. On the inhale, lift your lower body and tighten your buttocks. Hold the pose for a few seconds. On the exhale, return to starting position. Repeat the exercise 10 times.
Lie on the floor, put his hands behind his head, bend your left knee, put his foot on the right foot. On the inhale lift your buttocks off the floor and raise them as high as possible. With breath descend to its original position. Do 15-20 reps and switch legs.
Stand in front of a chair with your feet together, hands on the back. Take the left leg straight back and make up mahi. Repeat 15-20 times, switch legs.
Stand with your feet shoulder width apart, hands on waist. On the inhale, bend your knees, tighten your buttocks and make crouch. On the exhale, take the starting position. Back during the exercise keep straight. Make poluprisedany 15-20.
Lie on your stomach, place your hands under the hips, legs straighten. Exhale and lift your legs up straight, keep them in this position for 15-20 seconds. On the inhale, lower legs and relax. Repeat 3-4 times.
Lie on your back, arms along the body position. On the inhale lift your lower body off the floor and hold this position for a few seconds, exhale, lower the hips to the floor. Repeat the exercise 15 - 20 times.
Please note that the exercises to be performed on the buttocks at least 3 times a week, while elastic ass not long to wait.