A wonderful complex from Ekaterina Usmanova, which can be performed at home. The entire workout takes place in an intensive mode without the use of weights. You will need a rug and a cheerful working mood. Perform this complex twice a week and be in shape!

1 side step squat

Starting position – legs together. We take a step to the side and lower ourselves into a squat. We return to the starting position and repeat the exercise with a step in the other direction.

Follow all the rules of squat technique. Do not fall on one hip – take a step and sit down evenly. Squat down to parallel with the floor. We don’t roll our knees inward – when we squat, we push them outward. Keep your back straight. Slightly tilt the body forward, but do not bend the spine. The loin is tense. Bring your hands out in front of you to create a natural balance.

Perform 20 reps on each side.
2 Cross lunges

Lunges are one of the best exercises that lift your buttocks up.

Starting position – stand up straight and take a wide step back, the front leg remains in place, bring the back leg a little to the side as shown in the photo.

Get down. The body can be slightly tilted forward, feeling how the buttocks are stretched. Keep your hips straight, do not turn your pelvis. When lowering down, the knee of the front leg should not come forward. Do a lift of the body due to the muscles of the buttocks.

Perform 20 reps on each leg.
3 Forward bends (Good Morning)

Good Morning is an exercise that works well on the top of the buttocks.

Starting position – stand up straight and bend your knees slightly. Place your feet at a distance of 15-20 centimeters from each other.

Bend forward and use your buttocks to lift yourself up. The loin is fixed. We hold our hands in front of us. We bend as low as the stretching of the buttocks allows. It is very important not to round your back when performing the exercise.

Perform 20 – 50 repetitions.
4 Breeding legs to the sides lying on your back

Starting position – lie with your back on the mat, legs bent at the knees, socks pointing down.

Straighten your legs up, then spread them apart. Next, bring your legs together and return to the starting position. The exercise is performed at an intense pace. When spreading the legs to the sides – we exhale. Make sure that when you straighten your legs, they are tense. Breeding the legs to the sides should be performed only after the legs are fully extended at the top point.

Perform 20-30 repetitions.
5 Raises the hips up lying on the stomach

Starting position – lie on your stomach, legs bent at the knees, heels together, socks apart. We keep our legs at a right angle. We put our hands in front of us on our elbows and rest against them

Tighten your buttocks, inhale, and as you exhale lift your hips off the floor. Return to starting position. Try to linger a little at the top point.

Perform 20-50 repetitions.
The secret of elastic buttocks and slender hips is in regular training and the correct exercise technique! After the first round, rest for 1-2 minutes and repeat all exercises for another 2-3 rounds.