Get rid of the buttocks hanging down and get on the back oftight this special Balordav exercises which you need for 10 minutes.

These exercises of physiotherapist Nick Snfeld to strengthen your buttocks and thighs and back.

Before you begin, warmed up with your warm - up routine for 6 minutes . After that, the quietest exercises with stretch for 5 minutes .

Squat

Objective: back, legs

Whoa, making the distance between your feet equal to show the distance between your shoulders, face against the foot and hands outstretched to the front. It dropped Bhani knees as if you're getting ready to sit on a chair. Continued to go down as long as you are comfortable, meaningful to make your thighs Aoizian ground. Slowly rose to the status of the start and repeat it 8-10 times.

Tips:

• Keep your back straight and look forward.

• Keep an equal weight between the toes and heels.

• Do not let your knees unfold in front of your toes.

Lying to the side and leg lift

Objective: buttocks and lower back

Lie on your right side and Bend your right knee 90 degree, and extended left leg on the back straight. Press the fingers of your left hand on the upper part of your buttocks to keep the left hip leaning slightly forward. Lift your left leg as far as you can without making the hips tend backwards. Slowly reduced to the status of the beginning. This dish from 8 to 10 times, and repeated on the other side.

Tips:

• Lift your leg, and keep them on the back straight.

• I feel your buttocks muscles constrict whenever lifted leg.

• Keep your stomach muscles Mnaqbdh throughout the exercise.

Bridges

Objective: buttocks and lower back

Lie on your back with your knees bent and bring them closer to the heel of your ass. It must be your feet apart, including equal to the width of your shoulders and Mstahtin on the ground. Lift the hips so that they can create a straight line from knees to shoulders. While you have uploaded to yourself, tighten your stomach muscles and your buttocks. Gently down to the start position and repeat it 8-10 times.

Tips:

• Keep your chin slightly bent inward.• Do not let your knees on their way to the outside.

• trimmed your buttocks muscles and tendons is not your knee whenever you raise yourself.

Back kicking leg one

Objective: buttocks and lower back

Proven yourself on your hands and knees - knees under hips and hands under shoulders. Fold the right leg 90 degrees, and lift your knee as much as possible by clicking on the buttocks. Lowering yourself to the starting position and repeat it eight to 10 times for each leg.

Tips:

• Keep your neck stretched out and your shoulders back.

• Do not arching your back while lifting your leg.

• For more of a challenge, lift yourself while keeping your legs outstretched.

Payment forward

Objective: legs and buttocks

Stand on your feet together, took a step forward right Bassaqk. Bend your knees slowly until both knees almost at right angles. You must not unfold your right knee in front of your toes, and should not be on your left knee to touch the floor. Click back to the starting position. Repeat this 8-10 times before switching legs.

Tips:

• Keep your back straight and look forward.

• Do not let the front of the Rkptbek unfold in front of your toes.

• Keep your stomach muscles Mnaqbdh during exercise.