Five simple but effective exercises, if performed regularly, will make your buttocks toned and elastic.

1. We start with squats. To whom it is difficult, for a start, he can do a half-squat, slightly bending his legs at the knees. To whom the form allows, do classic squats, stretching your arms forward. And who wants to squat not only effectively, but also beautifully, he can put his legs wider than his shoulders, turn his toes to the sides and bend his knees to an angle of 90 degrees. At the same time, we stretch our hands in front of us. Start with 15 reps, but as you get fit, increase the load to three sets of 20 reps.

2. We continue to work on the buttocks, performing leg swings. Grab the back of a chair. We make short swings back with the right foot, without lowering it to the floor. Then we change the leg. We start with 15 times on each leg, gradually increase the load.

3. Lie down on the mat. Bend your legs at the knees at an angle of 90 degrees. We tear off the buttocks from the floor as much as possible, straining them with each rise. The head and shoulders are firmly pressed to the floor. We start with 15 times, but gradually increase the number of repetitions.

4. We turn over on the stomach. We tear off our legs from the floor, we make cross movements similar to scissors. Remember, your knees should not touch the mat. We start with 15 times and slowly increase the load as much as possible.

5. We get on all fours and alternately swing our legs back. Mahi can be done with a straight leg, but whoever is comfortable can also be bent. Repeat 15 times on each leg.