Exercise #1 : Squats
• Take place with your feet ruled out by shoulders or slightly wider.
• Breathe profoundly and begin to push away your buttocks as if you try to sit down on an invisible chair. Rule out until your thighs are parallel to the ground or slightly lower.
• Breathe and return to the initial position. Make 4-5 series from 10 to 12 repetitions each.
Note: crouch down as low as possible (the more you squat, the more you commit your glute). During the exercise, maintain your back straight and assure that your knees do not extend over your fingers.