It is also important that when performing this exercise, the tension of the glutei muscles was felt. Circles feet. Again we lay on the abdomen; legs straightened, and put your hands under your head. Lift one leg and make it 15 circular movements hourly and 15 counterclockwise. Then do the other leg too. Diagonal stretch. We lie down on the stomach, which we keep drawn in, arms forward, legs shoulder-width apart. Sip diagonally - with your right hand and your left foot at the same time to each other, so that you can feel the stretching of the muscles of the body. At the same time, the extended leg and arm should be raised 10-15 centimeters above the floor. Perform an exercise 8 times for each diagonal, and then simultaneously stretch with both legs and arms, also 8 times. Claps feet. Again, lie down on the stomach, feet shoulder-width apart, hands hold along the body. Reach back, lifting the head and chest as high as possible, but moderately. Then just clap your feet together for 30-60 times. Walking on the pope. Sit on the floor with your back straight, arms folded over your chest, and your legs straight and pulled together. Move the buttocks in the hip joint, as if taking their steps, walk along the floor back and forth, left and right. We do 10 steps. Swimming fish. We sit on the floor, arms stretched out in front of us, back straight; legs folded together and also straight, the muscles of the buttocks tense. Pull the toes of the feet forward, and then bend the feet towards yourself. Repeat back and forth 15 times. And do not forget to keep your buttocks in tension, and you’re back straight. Exercises for buttocks standing Deep squats. We stand straight, legs slightly wider than shoulders, feet slightly turned toes out. Smoothly and slowly, squat as low as possible. Keep your back straight, your heels off the floor. Hold the bottom for 20-30 seconds, then gently get up, strain your glutei muscles and holding them in tension, stand on your toes. Repeat 10 times. Exercise develops the inner and outer thighs and of course the buttocks. Squat performs very slowly. If you can’t keep your balance while doing squats, hold onto something, such as a chair. But, then add 5-6 reps. spread the foot.