Description:

Here are a few of the options to form the muscles of the buttocks, giving a desirable form for our bodies, but this exercise routine exercise also helps calves legs and other parts of our body.


Lying on your back
We lay in position, looking up after our body is fully extended lift one leg up and pushing with the other leg to the floor to raise our hips off the floor “as if we tried to make a spider in the opposite direction” to 30 repetitions with each leg in each series.

Squat
In the standing position with feet separated the separation distance from our shoulders, after bending your knees, hips reaching up to our knees. Returning to extend the knees by contracting either the buttocks. Perform 10 times for 3 sets.

In low quadruped (on all fours with the forearms supported)
We get on all fours position to perform this exercise, thus raising the right leg and push back the way if you were kicking leg lifted upwards by contracting the buttocks well, passing well to the left leg and performing the same movements, do 50 repetitions with each leg.