1. Lie on your back, legs bent at the knees. Hands are along the body. Raise your pelvis and back as long as we do not touch the floor only his head, shoulders, elbows and feet. Slowly we descend to the floor, slowly drop the back, starting from the neck and waist. (Unique exercise strengthens the buttocks and excellent and all of the Buder). 20 times
2. Stand up straight with your feet shoulder-width apart. Keep your back straight and your shoulders - lowered. Inhale and bend your knees to a right angle as if you sit on the edge of a chair. Back when it leans forward slightly, but remains straight. Hands put on thighs. Linger at the lowest point in the second.
With an exhalation, rise up, not straightening the knees until the end. (Strengthens and hips and buttocks). 10 times
3. Lie on your right side, his head resting on his bent right arm. The left hand is in front of the body.
Bend your left leg and place the foot over rightknee. Exhale and lift your right leg straight, pulling a sock over. At the highest point of the stay for one second. Inhale and return to starting position. Make 10 lifts right leg, then repeat with the left. (A very good exercise to ext. Thigh). 10 times
4. Stand with support on knees and hands, with your knees are just below the hips, elbows under your shoulders, fingers pointing forward. Keep your back straight, your head does not drop. Take nahad right leg and bend the knee to 90 degrees. On the exhale, lift the bent leg up (as it were to the head) and hold. Inhale and slowly return to the ref. position. Do it 10 times with the right leg and goes to the left. (Back of the thigh and buttocks).
5. Stand straight, keeping to the right hand for support, make a left leg 15 swings to the side. At the same time keep the foot relaxed, pull the sock, leg raises as high as you can. Then do the exercise, but stick with the support of the left hand, right foot mahi Accomplish (outer thighs and buttocks).
6. Walking on the buttocks. 100 times