Instructions
Stand with the heel slightly raised knees slightly bent and your feet about shoulder width apart. The toes point forward or slightly outward. Relax your shoulders and hold the dumbbells on the shoulders or on the body sides. Stand with good posture (abdominal muscles tightened up, chest out, back straight).

Instructions
Sit on a mat or on the floor with your legs straight out in front of you. Crook of the right leg to his chest out and beat it over the left leg.

Instructions
To stretch the buttocks muscles / lower back muscles, put yourself on the back and stretch one leg straight out. Lifting the other legs and bows the knee to the body.