Elastic strong buttocks attract admiring glances of the opposite sex. To keep your lower back in great shape, you need to constantly train your gluteal muscles.
Instructions
Step 1
Lie on your back, place your hands along the body, palms down. Bend your legs, rest your feet on the floor. Slowly raise your hips while keeping your shoulders, forearms, and head flat on the floor. Flex your lower back and tighten your gluteal muscles. Hold this position for a few seconds. Repeat the exercise 7 to 10 times.
Step 2
Stand up and lean against the back of a chair. Keep your back straight. While inhaling, slowly take your right leg up as far back as possible. Lock this position for 10 seconds. And as you exhale, return to the starting position. Then change your leg. Do 20 reps, alternating legs. This exercise also helps to get rid of cellulite.
Step 3
Lie on your stomach, keep your legs together, bend them at the knees. Cross your arms in front of you and rest your chin on them. Tighten your glutes, legs, and abdomen as much as possible. Raise both knees slowly, then also slowly lower your knees to the floor. Start this exercise with 4 reps and work up to 25. This exercise is also good for your back and shoulder muscles.
Step 4
Sit on the floor, cross your arms at the back of your head, spread your legs slightly to the sides. Keep your back straight. For a minute, working with the buttocks, move one or the other leg forward, gradually increasing the speed of movement.
Step 5
Stand with your feet shoulder-width apart, arms extended in front of you. Without lifting your heels off the floor, do about 20 squats. It is important to keep your back straight.
Step 6
Sit on a chair, press your feet to the floor, pull your stomach in, and fold your hands on your knees. Raise your legs slightly and contract your gluteal muscles. Lean forward and touch your hips with your chest. Lower your head, take a deep breath. Then raise your head and slowly as you exhale, straighten up. Keep your back straight. This exercise can be done, for example, during your lunch break at your workplace.
