The fullest complex of exercises for buttocks that will help you to keep their attractive shape and outlines for a long time is offered to your attention.
1. Rise, having put feet together, hands put on a belt. Do forward deep attack by each foot, making springing rockings three times. The foot which has remained behind, should stand on a full foot, instead of a sock. Increase quantity of attacks gradually from seven to ten-twelve (each foot).
2. Lay down on a stomach, having extended hands forward. Lift hands and trunk, having represented an “arch”. Then lower hands on a floor and lift feet upwards-back. Do this exercise from 6 to 10 times.
3. Stand up directly, feet together, take small dumbbells. Take away back the right foot, simultaneously having lifted hands upwards, and cave in. Return to a starting position. Now take away back the left foot. Do exercise 8-12 times.
4. Put the left foot on a chair, take dumbbells and lower hands along a trunk. Bend forward and touch the floor with dumbbells. 10–12 times for each foot.
5. Feet together, hands with dumbbells on a belt. Bend back, without bending feet, 12–15 times.
6. Jump on tiptoe with a skipping rope on two feet. Hold breath even, breathe through a nose. Jump from 2 till 5 minutes, increasing training time gradually.
7. Lay down on a back, having extended hands along a body. Lift feet on 45 degrees and simulate driving on a bicycle. Shins straight, the maximum amplitude of movement. Repeat from 5 to 10 times.
8. Lay down on a stomach, hands behind a back, fingers connected in a lock. Without bending knees, lift feet and hands so that a body has taken the form of a boat, hold on in such position from 10 till 30 seconds.
9. Kneel, extend hands forward at level of shoulders. Sit down to the left from heels, having turned hands to the right (exhalation), return to a starting position (breath). Then sit down to the right, having turned hands to the left, take a starting position. Make exercise from 6 to 10 times in each side.
10. Sit down on the floor, lift feet bent in knees slightly upwards, extend hands forward. Using exclusively buttock muscles, turn round your own axis to the left, then to the right. Keep breath even. Make double turns 2-8 times.
11. Lay down on a back, lift direct feet to 90 degrees. Lower them to the left from a trunk on a floor, keeping a right angle. Then straighten them together, without separating and without bending, lower to the right from a trunk. Make exercise from 3 to 8 times.
12. Lay down on a table on a stomach so that feet, starting from coxofemoral joints, would not touch a table. Undertake a lobby or lateral sides of a table with your hands, make a breath and lift feet upwards. Try to hold on in such position for 10 seconds, then lower. Make exercise 3-6 times. Lift feet highly, caving in a waist well.
13. Sit down on the floor, connect feet soles, tighten them close to yourself and clasp feet with hands. Holding back directly, pump over from one buttock to another — from 40 to 100 times. Do not forget about back, keep breath even.
14. Rise on all fours, hold back straight. Do foot moves back-upwards, as high as you can. Do not lower foot to the floor, detaining it hardly over the surface, and lift a straight line upwards again. Make till 10-20 moves with each foot.
15. Take a starting position of the previous exercise. Do same foot moves back-upwards, a foot just is bent in a knee, forming an equal right angle. 10–20 liftings by each foot upwards, then pass to the second part of exercise: bend right foot in a knee, lift to the right upwards; left — on the left side, till 10-25 times.
16. Rise on all fours, back is a straight line. Tighten bent foot forward, to a breast, then throw it back with force, straightening completely. Make up to 25-30 movements for each foot.
17. Sit down on the floor, having extended forward feet, back is in a straight line. Move forward on a floor, making movements only by means of buttocks. You “have reached” the room end; without being developed, “go” back, only by means of same buttocks. Make same movement 5-7 times.
18. Feet on width of shoulders, socks outside. Rise on tiptoes, then squat slowly, separating knees as wide as possible. Being straightened, rise on tiptoes, then fall on heels, and again to fight: 7–15 times.
19. Rise, feet together. Step forward with the right foot, separating hands in sides at level of shoulders. Lift the left foot back-upwards as high as possible, the trunk is bent. Be in such position for 1 minute. Repeat from 5 to 8 times for each foot.
20. Rest hands about a floor, the trunk is not bent, feet are in straight lines, buttocks are strained. Cross feet on a circle, hands are a rotation axis. 5–8 circles in each side.
21. Bend forward and touch the floor with your hands, fall on a palm. Pass till the end of a room and back as a tiger, 10 times, without interrupting the movement.
22. Rise directly, heels together, socks separately, connect finger-tips. Jump, making a start heels strongly from the floor and keeping socks separate. Land on a full foot (heels together, socks separately), jump again. Hands are in front of you all the time, connected by finger-tips. 20–100 jumps. Remember a good bearing.
