In order to maintain themselves in good physical condition, it is not necessary to attend a gym or a fitness center. You can successfully do at home. Below are the exercises that you can perform at home and get a good result at the same time.

Exercises for the buttocks Starting position - It is necessary to rest with one knee and elbows to the floor, and raise the thigh of the other leg up to the level of buttocks 20-25 times. It should be done by 5 approaches per foot.

Starting position - Put the legs together, and hands to pull forward or lower along the trunk (if in the hands of dumbbells). It is necessary to perform attacks on one knee back. The attacks are done 10-20 times first on one leg, and then on the other. Do 3-4 approaches.

Starting position - Feet should be placed shoulder width apart, arms extended forward. Do squats to the right angle, and the heels from the floor can not be torn off, the back is straight, slightly bent in the lower back. It is necessary to execute 3-4 approaches on 20-25 times depending on a level of readiness.

Starting position - Lie on your back, bend your legs in your knees, and put your hands on the floor or cross them on your chest. It is necessary to lift the pelvis, squeezing the buttocks and not bending the lower back. There are 4-5 sets of 20-25 repetitions. This exercise is especially effective for people who can not perform lifting the trunk from a prone position due to a trauma to the spine. In addition to the buttocks, it actively participates in the muscles of the press.

The most universal exercise for the buttocks is an exercise offered by fitness athlete Marla Duncan. On her recommendation, the buttocks need to be trained throughout the day, simply by alternately straining and relaxing them. This can be done everywhere - at work, in transport, at home by the TV, waiting for a bus at a stop and t. If you do not wear anything tight, then no one will notice anything.

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