Place a chair next to a mat and lift your legs. Put your feet on the chair. Resting your shoulders on the floor and with the palms of your hands resting on your buttocks, slowly lift your pelvis. Stay in this position for a couple of seconds, then slowly return to the starting position. Perform 16 repetitions.
2. Buttock bridge on a chair, with leg raise
Sit on the floor with your back resting on a chair. Bend your right knee and place your foot on the floor. Stretch your left leg forward, place your hands behind your head. Lift your pelvis until it is parallel to the floor, resting on your shoulders and with your right foot. At the same time, lift your left leg. Tighten your glute muscles as you perform the movement. Perform 16 repetitions for each leg.
3. Buttock bridge with arms
Sit on the ground with your legs straight and your palms flat on the floor. Bend your knees and lift your pelvis by applying pressure with your hands and feet. Tighten the muscles of your abdomen and buttocks. Then slowly bring the pelvis down, but without touching the floor. Perform 16 repetitions.
