1. Fast walking . Instead of calmly and imposingly stroll around the supermarket, take the "legs in hand" and train your buttocks with vigorous walking, with every strong step tensing them in the appropriate leg.
2. Keep the voltage . At the desk in the office, on the couch at home, doing makeup in front of a mirror or in a car, you can do an isometric exercise without problems: just sit upright or stand up and squeeze the buttocks tightly, hold it tight for a few seconds and release. Repeat 5-10 times.
3. Perfection . This exercise is ideal for a small morning exercise. On the floor in the supine position, lift both the right arm and the left leg at the same time. Then left hand and right foot. Watch for the back not to flex strongly, and the muscles of the press remain tense. Repeat 3 times.
5. A strong soft spot . The easiest and at the same time the most effective exercise - ordinary squats. The so-called "door squats" are a small deviation from the classic exercise: you hold both the door handle with both hands and slowly bend back, as if you want to sit on a chair. At the same time, the upper part of the body remains straight. Due to the fact that with this exercise we can very strongly bend back and with the help of the door handles still firmly on our feet, the gluteal muscles train much better than with the usual squats. Just make sure that the door is securely closed, otherwise you risk falling if the door opens or accidentally some curious person decides to open it.
6. Express-lifting . In this exercise, you should lie on your back, bending your knees, and, lifting the pelvis and chest, try to ensure that the thighs, priest, back and knees form one line. Just lie in this position for 5 minutes, while the chest should not go down! In addition, you can also pull one of the legs forward. Repeat 10-20 times on each side.
7. Running in the water . Perhaps in the summer this exercise is pleasant, but also in other seasons it is quite feasible and very useful: in the pool for beginners, enter the water roughly along the chest and ... run! You will be able to notice how your priest will be catching up! Also this kind of running is useful after traumas, as it does not load joints.