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For training, we chose squats, because this is the most effective way to pump up the buttocks in a short time so that they will certainly become an object of admiration!
Before starting the complex, do a little stretching. During squats, keep your back straight and your abs as tight as possible. Do 2 sets of 10 reps with minimal rest breaks.
1. Classic squats
Watch the level of inclination of the back: it should coincide with the angle of the bend of the knees. Do not take your heels off the floor. Squat on the exhale, on the inhale rise.
2. Plie
Spread your legs shoulder-width apart, turn your toes to the sides. Descend slowly and deeply, trying to maintain balance.
3. Side leg raise squats
Such squats will help to additionally get rid of the "lifeline" at the waist. Do not overturn the body to the side, do not raise your leg too high. Do 10 times for each leg.
4. Back Squats
This exercise will help to work out the lower back muscles. Alternating legs, do 10 lifts for each.
5. Side squats
From a standing position, make a wide lunge to the side and sit down as deeply as possible.
