You are not satisfied with your rear view? Then concentrate on these exercises. They will help you improve the shape of the legs and buttocks. If you dream of more "flat", do fewer reps and try to do exercises for the muscles in the weighting. If you want to reduce the amount of fat on the buttocks, contrary, do more repetitions.1. This exercise strengthens the back, front thigh and gluteal muscle.
Stand up straight. Feet shoulder width apart. Trying to hold back, do half sit. Hold this position. Then sit down deeper, so that your legs were bent at an angle of 90 degrees. Repeat for more than 15 times.
2. This exercise stretches the front, side and rear of the thigh.
It strengthens the gluteal muscle. Get on knees. The back is straight. The heels hardly touched the buttocks. Put hands forward and trying to keep balance, move the body to the right side and almost immediately in the opposite direction. Do it 25 times.
3. This exercise strengthens the gluteal muscle and the muscle side of the thigh.
Stand on the right knee. Lean on hand. Slowly bring your left leg sideways, bending the knee. Straining the muscles of the buttocks, do springy motion. Then come back to the starting position. Repeat with other leg. Do it for 25 times.
4. This exercise strengthens the muscles of the buttocks and thigh.
Stand on right knee, so that the knee to be under the thigh. Keep your gluteal mashtsy tense. Left leg bend at an angle of 90 degrees. Bring your left foot up to heel is strictly looked at the ceiling. Repeat with right leg. Do it for 25 times.