Instructions
Stand with knee slightly bent, feet about shoulder width apart. The toes should be forward or slightly to the outside show. Relax your shoulders; hold the dumbbells on the shoulders or the Seite. Stehe with a good body position (abdominal muscles tightened up, chest out, and back straight).

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.

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.