There can't be TOO many exercises for the buttocks. This fact is difficult to argue. Classic exercises are the most effective and convenient. Today we will work through the buttocks and rear thigh in this way.Thus, the initial position: lie on your back, put the hands along the body, bend your legs, put the whole foot slightly wider than shoulders.
1. Raise the buttocks from the floor and in the upper point compress them. Go down slowly, relaxing. Perform 18 times.
2. Put the supporting leg in the middle and another put on top. Raise the pelvis in this position, not forgetting better strain glutes. Make 18 rises and change the pace.
3. Put the support leg as in the second exercise in the middle while the other leg straightened up. Raise the pelvis, pull the straight leg above and slowly descend. Repeat 18 times and change legs.
The effectiveness of the last two positions depend on how comfortable and properly will be the supporting leg. Close to the buttocks do not put a foot. If you want to complicate the exercise, put the feet (or one of the supporting leg) on a small hill. Can complicate even more - to rely not on the whole foot, but only on the heel.
Necessary to make three approaches and good stretch.
Good luck!