Starting position – lying on the stomach
1. Clip the buttocks – 8 times
2. Clamping the buttocks alternately – 8 times
3. Clamp the buttocks and keep in tension – 8 times
4. Lifting a straight leg up – 8 times
5. Straight leg raise with double swing – 8 times
6. Straight Leg Swing Raise for 8.16 counts
7. Straight leg raise and hold for 8.16 counts (static)
8. Lifting up a bent leg – 8 times
9. Double bent leg raise – 8 times
10. Raise bent leg and wiggle for 8.16 counts
11. Lifting a bent leg with a delay of 8 counts (statics)
12. Raise straight legs alternately (swim) -16 accounts
Starting position – standing
13.14.15 – the same as 1. 2. 3
Starting position – lying on your back, legs bent and shoulder width apart
16. lifting the pelvis – 8 times
17. lifting the pelvis with double rocking – 8 times
18. Raise the pelvis with rocking for 8 counts
19. lifting the pelvis with a delay at the top by 8.16 counts (statics)
20. lifting the pelvis with the reduction of the knees in the upper position – 8 times
21. lifting the pelvis with double reduction of the knees in the upper position -8 times
22. lifting the pelvis with the reduction of the knees in the upper position 8 times
23. lifting the pelvis with flattened knees -8 times
24. lifting the pelvis with the hips abducted to the side (to the right and left) – 8 times
25. lifting the pelvis and straightening one leg to the floor – 8 times
26. lifting the pelvis and straightening one leg up – 8 times
Starting position – the same, but with support on the elbows
27 – 37. same as 16 – 26
Starting position – too, but relying on straight arms from behind
38 – 48. same as 16 – 26
Starting position – lying on your back, legs bent and rested against the wall
49 – 59. same as 16 – 26
Starting position – lying on your side with an emphasis on the elbow
60. abduction of the bent leg back 8 times
61. double abduction of the bent leg back 8 times
62. leg abduction and swing 8.16 counts
63. moving the leg back and holding for 8,16,32 counts (static)
64. straightening the bent leg back 8 times
65. abduction of a straight leg back, and then bend 8 times
Starting position – emphasis on the knees and straight arms
66. bent leg raise 8 times
67. double bent leg raise 8 times
68. bent leg raise and swing for 8.16 counts
69. raise bent leg and hold 8,16,32 counts (static)
70. straight leg raise 8 times
71. double straight leg raise 8 times
72. straight leg raise and swing for 8.16 counts
73. raise a straight leg and hold 8,16,32 counts (static)
74. straightening the bent leg up 8 times
75. same as previous, but do not lower the bent leg 8 times (overhang)
76. raise the bent leg to the shoulder 8 times (foot on the toe back)
77. Raise the bent leg to the shoulder 8 times (leg back to the floor)
78. circular movements to the shoulder 8 times (2 sides)
79. Raise legs from diagonal to diagonal
Starting position – emphasis on the knees and on the elbows
80 – 89. same as exercises 66 – 75
Starting position – standing with support on the stand
Starting position – sit on the floor, stretch your legs forward
100. Bend your legs a little and sway from side to side
101. The same, but moving forward and backward. Legs straight (massage of the buttocks)

100 exercises for the buttocks for women is approximately. You can still diversify the execution. For example, alternate lifting with a bent and straight leg, or regular and double, and so on. You can increase the number of times or wear weights. I do not advise you to do all the exercises at once, 20 is enough and train every other day. Other muscles can work along with the buttocks (lower back, thigh at the back, thigh at the side, oblique muscles of the abdomen). Once again, all these exercises do not require special equipment, so you can easily do them at home.