How to tighten and pump up a round butt: exercises for the upper, middle and lower buttocks

How to pump up your upper buttocks yourself: basic exercises

Let's talk about basic exercises that help pump up the muscles of the buttocks of girls.

• Squats are a method that everyone knows.
• You can do deadlifts in the gym or at home. By the way, the method, when performed correctly, is also one of the most effective. Here, in order to pump up a certain area, for example, we are interested in the upper part of the buttocks, it is important to follow the rules of execution.

Another exercise - the upper part of the buttocks swings like this:

• we approach the chair,
• We take a pose that imitates squatting on a chair, but not completely,
• remember exactly what position your arms, legs, back took,
• repeat the same exercise, only this time remove the chair, 15-25 times.

The upper area will also pump well if you follow all the recommendations mentioned above, but also put a couple of books or a hard cloth folded several times under your socks - any support.

The upper gluteal region is pumped up using another method:

• lie down on a mat or any soft flat surface, maybe even a yoga mat;
• place your legs on the protruding part (20-30 cm from the floor),
• Now try to raise your pelvis as high as possible.

Home conditions do not always allow it, but if there is such an opportunity, you can increase the load. To complicate the exercise, place a weight plate (small or medium size, depending on your level of training) on ​​your abs.

The third level of difficulty of the exercise just mentioned is this variation. We place a pancake on the abs and raise the pelvis. If you go to the gym, then you need to ask the friend with whom you work out together to press a little on your abs with a weight plate. At this point, resistance is applied, which leads to tension in the gluteus maximus muscles.

The next exercise is elementary. You will need to lie down on a sports bench so that your stomach is down. It is important to adopt a position in which your hips hang down and your feet touch the floor. From the starting position, lift each leg in turn.

When you have not yet managed to pump up the muscles of your buttocks, but already have results, you can complicate this exercise - add weights - start with 0.5 kg, gradually increase the weight to 2 kg.

It happens that the muscles get used to performing the described exercise. In this case, you should resort to dumbbells.

Another exercise - for those who have home exercise equipment, it is not necessary to go to the gym. In particular, hyperextension.

Such a simulator is installed at an inclination of thirty to forty-five degrees, usually it is possible to adjust the inclination. The girl can put her feet up and fix the position, and lie with her stomach on the surface. Now we lift the body up. Just don’t use your hands for this: only the gluteal muscles act.

Now on the portal hudeem-bez-problem.ru we’ll talk about how you can pump up your upper buttocks at home, when there are no exercise machines or sports equipment. Moreover, not everyone has the opportunity to visit the gym.

How to keep your buttocks toned without doing exercises

By putting daily stress on the muscles, you can speed up the process of how to pump up a girl’s buttocks at home or by visiting a fitness room.

Most “auxiliary” actions are publicly available and do not require special training or additional financial costs.

The following steps will help make your butt muscles work constantly, quickly achieving rounded shapes:

• regular walking, even short distances; If possible, you should introduce sports walking into your lifestyle, which not only trains the muscles of the buttocks and legs, but also generally keeps the body in good shape;
• Jogging twice a day can also strengthen your butt; For both running and walking, you need to wear special sneakers with “spring” soles;
• going up and down stairs and uphill helps strengthen the muscles of both legs and butts;
• cycling, roller skating, skating, skateboarding;
• classes in the pool, attending dances, especially Pilates, as well as a passion for horse riding;
• while at home, at school or at work, sitting on a chair, you should rhythmically squeeze and unclench your buttocks from time to time; this action not only strengthens the muscles, but also helps prevent the development of hemorrhoids from a sedentary lifestyle, increasing blood circulation in the lower body;
• Tiptoeing and jumping also help in the fight for beautiful forms.

Set of 3 exercises

Home exercises that tighten the upper part of the buttocks are as follows.

1. Sit on the floor and place your hands palms down. At the same time, we rest our feet on a low bench (if home conditions allow, and you have one, or maybe it will be a chair placed horizontally, or a sofa, if there are elements that you can rest on) or a large book (for example, a dictionary), and bend our knees. Now, without rushing anywhere, you should raise your hips and body. As high as possible so that the shoulder blades do not come off the floor. When you feel a slight trembling in your body and specifically the upper part of your buttocks begins to tense, freeze. Hold the final position for 6 seconds. Now return to your original position. These steps must be repeated from ten to 15 times, then we increase the number of repetitions if you want to pump up your butt as quickly as possible.
2. Now stand up, take weights in your hands - it doesn’t have to be dumbbells, we have home conditions, you can choose bottles with the required weight. Bring your legs together while keeping them straight. Now slowly lean forward, without arching your back, be sure to move your buttocks back so that their upper part receives the load. To make the exercise more difficult, lean forward and at the same time lunge with one straight leg back. Maintain balance in this pose.
3. Now you will need a chair. The main thing is that it is stable. Lie on your back, straighten your arms and place them so that your palms are on the floor. Place the foot of one leg on the seat of a chair. No need to bend your knee! Raise the straightened second leg upward, keep your foot in a position parallel to the ceiling, this will give the necessary tension to the upper muscle group of the buttocks and allow them to be pumped up. Now lift your torso, buttocks, and thighs to create a straight line of your torso and leg that is on the chair. You should repeat this exercise 25 times on each leg. For beginners, less is possible.

When looking for options on how to quickly pump up a girl’s upper buttocks, a variety of methods are good. But it is important to be systematic and perform exercises that specifically strain the upper zone of the buttocks. This does not mean that all other muscles will “sleep” and it will not be possible to pump up something else while doing them. But we focus specifically on the butt.

• lunges - sometimes with dumbbells or other weights;
• running is correct, during which you need to keep your legs as close to one another as possible in order to tighten the muscles of the upper buttocks and inner thigh;
• “walking” on the buttocks is a simple exercise, but quite effective, including for improving blood circulation and preventing congestion in the pelvic organs;
• working on exercise bikes - but be careful, as they can also pump up your calves;
• exercises with a gymnastic ball - for example, sit on it, keep your legs at a right angle, then jump;
• jumping rope - in addition to pumping up the upper gluteal muscles, you use the stomach and thighs, and for the beauty of a woman’s figure, they also need to be toned and elastic.

On topic: Yoga class for legs

Options for home exercises to pump up your buttocks

Before you begin to directly perform the training complex, you must not forget about the warm-up and breathing rules. If you feel unwell or have a fever, then the workout should be rescheduled. When during exercises you feel physical discomfort (too fast pulse, sharp pain in muscles or joints, and so on), then it is necessary to interrupt the process of performing them or completely exclude any actions from the complex.

If you want to do home exercises using weights, but do not have dumbbells and weights, you can use small plastic bottles with tight-fitting lids. They should be filled with either water or sand, adjusting the total weight according to their condition.

One of the mandatory exercises that should be performed both at home and in the gym is the squat. However, this technique will not work effectively, training the necessary muscles, if squats are performed incorrectly. In addition, incorrect execution increases the risk of serious injury. Therefore, before training, you should remember the basic rules of squats.

How to squat correctly to pump up your buttocks:

• When performing this simple exercise, you need to watch your back; it should remain straight, it is unacceptable to bend the spine or tilt the body too forward;
• the position of the legs depends on the technique, but the squat itself should be performed in such a way that the knees do not extend beyond the line of the tips of the toes; violation of the rule can lead to joint injuries;
• your hands should be held either in front of you or lowered down when there is additional weight in your palms;
• when performing a squat, the butt is pulled back, while it is necessary to significantly strain the gluteal muscles, transferring the entire load to them, and not to the legs or back;
• it is important to monitor your breathing, which should remain measured;
• do not make sudden jerks when rising from a squat;
• Do not lift your heels off the floor;
• In order for the question of how to pump up your buttocks in a week to soon cease to be relevant, squats must be performed as deep as possible, violating the 90 degree rule, which is largely aimed at training the thigh muscles.

Several options for techniques for correcting the buttocks at home

When performing leg movements, you can add weights by attaching them to the ankles or placing them under the knee. This will increase the load on the muscles.

Exercises from a lying position

1. Lying on your back, bend your legs, slightly spreading them and resting your feet on the floor. Stretch your arms along your body. On the count of “one”, lift your pelvis off the floor, lifting it so that a straight line of the body is formed. Stay at the top point for a few moments, squeezing and straining your buttocks. On the count of two, take the starting position. The exercise can be performed with an additional load, placing it in the lower abdomen, holding it with your hands.
2. Roll over onto your stomach, stretch your arms forward. As you inhale, raise your arms and legs without bending your knees and elbows, arching your back, tensing your gluteal muscles. As you exhale, return to the original position.
3. Lie on your side, raising yourself on your elbow. Then make rhythmic swings of the leg, first up and straight, then with a pull back, controlling the tension of the buttocks. Repeat the steps for the second leg.
4. Sitting on your back, you should lift your legs off the floor, forming an angle of approximately 45 degrees.
5. Performing such simple exercises as “bicycle” or “scissors” trains not only the abdominal muscles, but also helps pump up the buttocks.

Workout on your knees

1. Standing on your knees, resting your palms on the floor, without bending your arms, you need to raise your legs one by one, creating an angle of 90 degrees (the foot is parallel to the ceiling). Such “swings” are not only easy to perform, but also help you understand how to pump up the upper part of the buttock muscles.
2. Without changing the original position, you need to simultaneously raise your left arm and right leg, right arm and left leg. At the same time, the knees and elbows are straightened, the back is kept straight, so that a straight line is visually created from the tips of the fingers to the tips of the toes.

Exercises while sitting

1. Sitting on the floor, spread your bent legs shoulder-width apart, placing your full foot on the floor. Without bending your back, you need to stretch forward and grab your ankles with your fingers. Tightening the muscles of the buttocks and thighs, try to bring your legs together, simultaneously pressing with your elbows in the knee area, creating a barrier.
2. While sitting with your legs bent (with one leg tucked under you), you need to swing your leg backwards without straightening it.

Standing workout

1. Without violating the correct posture, holding on to the back of a chair, some handrail, or resting your palms on the wall, you must alternately swing your legs back and to the side, straining your butt.
2. Press your back against the wall, holding it straight, and lower your arms down. And perform leisurely, as deep as possible squats, while placing your legs at shoulder level or wider, without bringing your knees together or spreading them apart. For greater effectiveness, you can place a ball between your back and the wall.
3. Repeat the exercise described above, but while squatting, extend one of your legs forward. For greater load, you can have dumbbells in your hands and weights on your ankles.
4. With your feet together, take a wide step forward, bending your supporting leg. The leg left behind should not touch the floor with its knee, and the bends of both knees should be at right angles. Having fixed at the lowest point, you can “spring” up to 5 times, then in one movement returning to the original standing position. These lunges are a very effective and fast-acting technique for pumping up the gluteal muscles.
5. Keeping the legs together, bend them slightly. You need to have a fairly weighty weight in your hands. Without arching your back, you should make smooth downward bends as much as your preparation allows. In this case, all tension must be transferred from the back, shoulders and legs to the gluteal region. The movement of the arms with the load is carried out parallel to the legs, almost touching them.
6. Squats are the most effective exercise. You can perform both sumo squats (legs wider than shoulder width, feet parallel to each other, knees not apart, squat deeper than 90 degrees) and “plie” (feet shoulder-width apart, toes pointing to the sides, knees apart when squatting). Both types of squats can be performed with additional load in the arms.

Pumping up your buttocks at home: additional simple steps

• Home “step walking” helps to pump up your buttocks. Instead of a special “stand”, you can use a low stool.
• Jumping on a low stool.
• Pumping down, when one leg is pulled back, the second foot rests on the surface of the stool.
• Jumping rope strengthens your butt.
• “Walking” on the buttocks with the body turning from side to side. Initially, it is recommended not to “walk” in this way for distances exceeding 5 meters.

It will also be useful to watch this video, which clearly shows the basic exercises for the buttocks that can be performed at home:

When can I expect results?

It is difficult to say specifically, since it is necessary to take into account a complex of factors: initial data, systematicity and correctness of execution. But approximately:

• jumping rope – 1.5-2 months of active training;
• lunges – 2 months;
• walking on the buttocks – 3-4 months;
• squats – 4-5 months.

Round shapes are attractive if the butt is pumped up and not covered with cellulite. Therefore, every girl knows: you need to actively work on your figure!

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Drawing up a workout for pumping the buttocks[edit | edit code]

Before starting a set of exercises for the buttocks, you need to warm up your legs. First, you need to stretch your joints with rotating movements. Then warm up your cardiovascular system with a short jog.

• Number of strength exercises for the buttocks during training
  : 3-6 (2-4 basic and 1-3 isolating)
• Total number of approaches per workout:
  8-15
• Number of repetitions in each approach:
  10-15
• Butt training frequency:
  1-2 times a week

Start training with light weights and gradually increase the weight. To pump up your buttocks, you need to constantly increase the weight of the weights, lowering them by 1 repetition at each workout. So if you start training with 20 repetitions to failure, then after 3-4 months you should reach 8-10 repetitions to failure. This principle is called linear periodization. This way you increase the intensity linearly.

If your primary goal in training is to pump up your buttocks, then you should set aside a separate day of the week to work them out. In this workout, many include up to 6 exercises for the buttocks, and 2-3 additional ones (for other muscles of the legs and back). However, a large amount of exercise is not necessary. Most experts are inclined to believe that 2 basic exercises (8-10 approaches) and 1 isolating exercise (7-5 ​​approaches) are enough. Basic exercises will involve not only the gluteal muscles, but also the muscles of the hips and lower back.

Split training (two days):

• Day 1: Leg day (focus on the buttocks)
• Day 2: Upper Body Day

Weights[edit | edit code]

Since any repetition scheme gives results at first, in order to build muscle mass it is better not to exceed the 20 repetition limit. By using calf weights, you can work your gluteal muscles more effectively. Unfortunately, shin weights are usually light in weight - from 5 to 10 kilograms. They will be useful for a while, but the weight is not enough to provide stress to your glutes as you build up your strength.

Block simulator[edit | edit code]

In addition to shin weights, you can use cuffs to which the cables of the exercise machine are attached. This will allow you to gradually increase the load. The problem of selecting a load is easily solved thanks to simulators for the gluteal muscles.

Pumping up the buttocks to improve squat results[edit | edit code]

Many people advise to first pump up the buttocks and hamstrings, and only then take on the quadriceps. The reverse order is counterproductive. The same buttocks are the main auxiliary muscles when performing squats. The weakness of an important link will not allow you to develop in squats the level of intensity beyond which the growth of strength and mass of the quadriceps begins.

To pump up your buttocks, you need to do this together with your hamstrings, but if these muscles are especially hard hit by physical inactivity, train them in a separate training program twice a week.

The main exercise here is the Romanian dumbbell deadlift. Dumbbells help you better feel the work of your buttocks. This is explained by the fundamental difference in the biomechanics of deadlifting with different implements. The barbell puts more stress on the back extensors, but you hold the dumbbells much closer to the vertical axis of the body, and therefore the maximum load goes to the muscles of the back of the thighs and buttocks.

Use the pyramid method. Gradually increase the weight of the dumbbells from set to set so that the final deadlift set is extremely heavy. Also, after 5-7 months, you can use periodization of loads.

The single leg press has an important difference from its classic version. It causes a more powerful contraction of the gluteal muscle.

The remaining exercises for the buttocks are auxiliary and represent isolating classics. The main thing in such movements is the laser precision of the technique, and not the magnitude of the workload.

Pumping the gluteal muscles

Butt training for beginners

9 best exercises for pumping up the buttocks at home

Women's muscles differ from men's only in weaker pectoral muscles. Women's leg muscles are completely identical. For this reason, women can also benefit from the program. Only working weights will require adjustments.

TOP 4 exercises for the upper buttocks

To make the shape of the buttocks more distinct and create a beautiful arch in the lower back, you need to work the gluteus medius muscle. It works both when performing many different movements, such as running and walking, and maintaining a standing position.

With a sedentary lifestyle, the gluteus medius muscles can atrophy, which has negative consequences for the body. Therefore, exercises need to be included in any program, and in some cases, the lesson should be completely devoted to working it out.

How can you pump up your butt?

Before considering a set of exercises for the buttocks, it is necessary to understand the structure of the “fifth point”. It consists of three main muscles:

• large (responsible for the roundness of the butt, its front and sides);
• middle (determining the outline of the buttocks from above);
• small (pulling up the appetizing part of the body).

To model your buttocks, you need to train every muscle. And then you will know the answer to how to pump up a very beautiful butt, even if nature has not been too generous to you.

Functions of the gluteus medius muscle

These muscles contribute to:

• abduction of the hips outward, in different directions or inward;
• support when bending the body, especially if the bends are performed on only one supporting leg;
• stability of the torso while standing, provide support to the foot when lifting.

Training this muscle group creates aesthetic appeal and strong buttocks. But besides this, regular training helps:

• improving results in athletics, jumping;
• reducing pressure on the joints of the knees, pelvis and hips, which is especially important for the prevention of arthritis;
• creates an attractive arch in the lower back.

Therefore, working with these types of muscles is important not only for girls, but also for professional male athletes.

Features of nutrition and diet

To improve the effect of training, you must follow a certain diet. Nothing special, you just need to follow the standard criteria for proper nutrition, namely:

• exclude fatty meat from the diet;
• exclude mayonnaise and various fatty sauces;
• limit the consumption of fast carbohydrates, i.e. sweets;
• eat more fruits that promote fat burning (pineapple, grapefruit, other citrus fruits);
• eat low-fat fish, dairy products, nuts (preferably almonds);
• eat vegetables and greens;
• You should not eat complex carbohydrates at night, because they will not have time to be properly absorbed and during sleep they will most likely be converted into fat;
• there is nothing to say about excluding alcohol, smoking - you 100% need to give it up;
• a few hours before training - eat food rich in complex carbohydrates (porridge, vegetables, grains);
• in the first hour after pumping the gluteal muscles - food high in protein for faster recovery;
• Do not allow yourself to feel hungry so that the process of catabolism (muscle destruction) does not start in the body.

It is also worth paying attention to the fact that for good muscle growth you need to consume a little more calories than you burn. So that you are in a state of so-called calorie surplus.

Some recommendations

To properly pump the upper buttocks area, you need to follow the following rules:

• alternating strength and high-repetition modes;
• training with moderate weights so that the large muscles of the buttocks do not take on the main work;
• the pelvic area must be completely stable - any movements, even by inertia, will reduce the effect of the exercises;
• Working out the gluteus medius muscle follows the main exercises.

To better work this muscle, it should first be “tired” with basic training.

To work the upper zone of the gluteal tissues, a variety of abductions in a standing or lying position work best.

1. Leg raises

IP - lying on your side, the lower arm is bent and serves as a support for the head, and the other palm fits tightly to the floor, stabilizing the body. Smoothly lift the foot of your working leg to create an angle of 30 degrees. Hold this position and slowly lower it. Perform 4 steps for 15 rubles. on each leg.

When performing, make sure that your working foot does not touch the bottom. Extend your supporting lower leg slightly so that the toe of your upper leg almost touches its heel. For those who find this exercise easy, you should not lower the foot all the way and use weights for the feet.

Leg abduction

I.P. - standing. When performing, hold your hand on some ledge or handrail. Take a couple of steps away from the wall. Bend your foot back forcefully, but not more than 45 degrees. Lock the position. Then smoothly return to IP. Do the same for the other leg. Perform 4 steps for 12-15 rubles. on each leg.

To enhance the effect, you can use a rubber band. When performing, it is necessary to avoid inertia and ensure that when abducting, the muscles of the buttocks work strictly.

Leg abduction and swings

I.P. – palms and knees rest firmly on the floor. Keep your back straight, arms straight, knees at right angles. Move your hip to the right; this work is done only by the muscles of the hip joint. As soon as the thigh becomes parallel to the floor surface, stop for a couple of seconds and return to IP. Also repeat on the other leg. Now take each leg back. Perform 5 steps for 20 rubles. for each leg.

Stand ups

To complete this you will need a small cabinet or bench. To perform, you need to climb up and down from the stand. To increase efficiency, you can pick up weights or dumbbells, alternate the positions of your feet when lifting - place your feet wide, along the edges of the pedestal, then alternate them with your feet brought together.

When lifting, try not to push off with your foot that is on the floor, but to rise using the strength of your thigh. Published by econet.ru

PS And remember, just by changing your consumption, we are changing the world together! © econet

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How many times a week do you train?

Some say that you need to train at least 3 times a week, others that it is enough to pump your gluteal muscles well once. All this is quite controversial, especially since the methods can differ significantly.

The best option that you can choose for yourself is your own feeling, your well-being. You need to remember that for the next workout, your muscles must stop hurting, that is, fully recover. Otherwise, you will overstrain them and it will not bring you any benefit. Therefore, if you have chosen to train 3 times a week, but your buttocks are still sore when you start a new one, then this is not good. It is advisable to skip the workout.

Initially, you can train once a week, see how quickly your pain goes away. Then you can increase the number of times to two. The fact is that after each workout, your muscles will learn to recover faster and soon you will be able to do 3 workouts a day. This is the wisest and gentlest approach. This is exactly what I recommend to you.

Execution Rules

- Exercise regularly, every other day. Don't exhaust yourself with daily workouts - muscles need regeneration.

— To get the effect, perform the exercises in 3 sets.

— When using a load, do not immediately grab heavy equipment, increase the weight gradually.

— Before performing exercises, do not forget about stretching and warming up!

Don't expect instant results. Building muscle is a long process. However, with regular training, you can tighten your upper buttocks and improve your shape in just 2 weeks.

A little anatomy

To successfully train the gluteal muscles, you need to at least understand how the buttocks work and which muscle is involved in which exercise. Now we are interested in 3 main muscles that we will train. These are the gluteus maximus, medius and minimus muscles.

1. The gluteus maximus muscle is involved in straightening our body and moving the leg back.
2. Gluteus medius and minimus - moving our leg to the side. They are located in the upper part of the buttocks.

But we will focus specifically on the large muscle. It is this that makes up the bulk of our butt and gives us a beautiful appearance.

Exercises in the gym

Exercising in the gym makes it possible not only to pump up the muscles of the buttocks, but also to get rid of the fat that accumulates in this area.

On the subject: How to remove muscles from legs diet

Hyperextension

The exercise machine is adjustable at an angle of 30-45 degrees to the floor. Take a position in which the top of your thighs rests on the roller of the machine. The body is lowered, the back is rounded. Tightening your buttocks, lift your body to the top and lower it to the starting position. Repeat 15 times. Squats. Stand straight, feet shoulder-width apart, toes turned out. Squat down while holding the barbell on your shoulders. Pull your buttocks back, turn your knees to the sides. The back is straight. Do 15 reps.

Stepping up

With dumbbells weighing 3 kg or more, step up onto a hill, first with one leg, then with the other. Do 15 repetitions on each leg.

Leg abduction while standing on a crossover

Turn to the machine, place your foot in the bracelet. Take your leg high back. Stay in this position for a few seconds. Lower your leg. Do 20 reps on each leg.

Taking the leg to the side in a crossover

Stand sideways to the machine, place your foot in the bracelet. Keep your hand on the equipment. As you exhale, move your leg up to the side, hold in this position and while inhaling, lower your leg.

Exercises at home

For those who do not have the opportunity to go to the gym, exercises for the upper gluteal muscle have been created to perform at home.

Lifting the pelvis while lying down

Lie on the floor with your feet shoulder-width apart and knees bent. Raise and lower your pelvis. Do 50 reps at a slow pace and the same at a fast pace. After this, raise your pelvis, do 50 short, quick rises and falls without touching the floor with your buttocks.

Raising the pelvis while lying with elevation

An exercise similar to the first, but with the legs standing on an elevated platform. The technique and number of repetitions are the same.

Raising the pelvis with an extended leg.

The starting position is the same as in the first one. Raise and lower your pelvis by extending one leg forward. Repeat 20 times on one leg and the same on the other.

Swing lying on your stomach

Lie on your stomach. Raise and lower your straight leg 20 times on each leg.

Swing your leg while standing on all fours. Get on your knees and place your hands on the floor. Do 20 upward swings with each leg.

Mahi standing

Stand facing the support, rest your hands. Swing your legs back up 20 times on each leg.

Walking on your buttocks

Sit on the floor, legs extended, hands on your waist. Move across the floor using hip tension by stepping on your buttocks for 5 minutes. Partial squatting on a chair. With your back to the chair, make a movement as if you are going to sit on it, but do not sit down. Get up. Step away from the chair and do similar movements 30 times.

Jumping rope

Ideal for pumping the upper buttocks, as well as the muscles of the thighs and abdomen.

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How to pump up your thighs and buttocks?

When pumping up your butt, don’t forget about your hips. In addition, there are special universal exercises that give seductive curves to the entire lower body. And the leading place among these activities is occupied by the hula hoop complex.

1. We spread our legs wide and spin the hoop.
2. Without slowing down, we begin to squat.
3. Then we rise, again, without slowing down.
4. While moving the hoop, we alternately raise and lower our legs - gradually the movements should become like a march.

You can also add the following.

• High rise

1. We lie down on the floor.
2. The hand that is below is the supporting one. The other hand is on the waist.
3. Raise your upper leg as high as possible.
4. We change the legs.

• Tighten and relax the buttocks

1. We lie down on our backs.
2. We stretch our arms along the body, legs straight, toes pointed.
3. We strain our buttocks and try to lift them.

• Squat swings

1. We place our feet at shoulder level.
2. Lower yourself into a squat until your thighs are parallel to the floor.
3. We swing with one leg and return to the starting position.

• Cat

1. We kneel down, leaning on our palms.
2. We arch our back while simultaneously straining our buttocks.
3. We concentrate on the fact that when moving up, the head goes down, and when moving down, on the contrary, it rises.