The emphasis on buttocks

The rise of the pelvis.Technique.

This exercise is aimed at the elaboration of the gluteal muscles.
Lying on your back, arms along the body, legs bent at the knees. Raise the pelvis up, the maximum strain of the gluteal muscles at the top. Falling down don't go to the end,don't relax the muscles, immediately raise the pelvis up.
To improve the effectiveness of the exercise, you feet up on the couch, chair or on a fitball.
Do the exercise 3-4 sets of 20.