Here they are:
1.Heel Press to Floor
Lay on your back,bend your knees and put your feet ﬂat on the ﬂoor in one line with the hips, knees, and ankles.
Then press your heel to the ﬂoor and start contraction at the buttocks. one side at a time .
– engage the buttocks ,bring the pubic bone to the sky and continue to roll up sequentially through your spine onto your shoulders
Don’t tense up your shoulders and neck and just carefully roll down to the starting position from the top of the spine.
3.Combining the Pattern
Put one leg up on a step,opposite arm is forward and your hips, knees, and ankles are aligned .
Next,press down into the heel of the lead leg, step up to balance and move the rear leg forward at 90 degrees.For balance switch your arms naturally .
Finally send the leg to the starting position and then repeat while switching sides.
Start by stepping out with one leg your knees bend at 90 degree angles ,your hands behind your head and your torso vertical.
Next back heel will lift and the back knee will lower until it touches the ﬂoor and keep the knees in line with the hips and ankles.
Finally press down the front heel to re-engage the buttocks and to return to the starting position. Repeat and then switch sides.
Stand,put the arches of your feet lined up with the outside of your hips,your hands behind the head and make “corkscrew” action.
Next, straight your hips behind you and continue to send the them back in space, using this hip hinge, maintain the torso in one place so you eventually become parallel to the ﬂoor in a ﬂat back position.
Now with pressing the hips forward bring the torso back to the upright starting position.
This 5 workouts will make your gluteus amazing.
Thanks for reading and thanks for support.