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Stretching the gluteal muscles helps to maintain their tone and elasticity. With regular stretching, the buttocks can handle more intense loads. And training for prepared muscles will give better results, be easier and more productive. Stretching is also a great start on the path to regular physical activity for those who have not previously practiced it.

Exercise number 1

1. Sitting on the floor, bend one leg and take it back under your own body.
2. Bend the second leg and place it over the first.
3. 
   
4. The torso is tilted towards the leg bent under the body with simultaneous emphasis on the elbows and forearms.
5. Weakly clenched fists are directed upward.
6. After smoothly tilting to the maximum allowable level, fix the position for 30 seconds.

Exercise number 2

1. While sitting on the floor, spread your legs as wide as possible.
2. Bend your body forward, keeping your back and neck in an even position.
3. 
   

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4. trying to press your lower back to the floor.
5. With your hands, either rest on your forearms.
6. pulling them forward along the floor, or spread them to the sides and reach for your feet.
7. Hold the maximum tilt position for 30 seconds.

Exercise number 3

1. While sitting on the floor, spread your legs again as wide as possible.
2. It is important to pull the socks towards you and not turn the knees inward.
3. 
   
4. Make a bend to either side and try to grab the opposite shin with your hand.
5. and with the other hand rest on your forearm behind the leg.
6. Hold for 30 seconds and repeat for the other side.

Exercise number 4

1. In a standing position, raise your knee to your chest.
2. Grasp the raised leg with both hands.
3. 
   
4. pulling it to the chest as much as possible, focusing on the knee.
5. Hold for 5-10 seconds and repeat on the other leg.

Exercise number 5

The exercise is performed from a standing position.

1. Place one leg forward as far as possible.
2. Distribute the weight evenly, feeling the tension in the muscles.
3. Try to lower your body as low as possible.
4. Keep your arms bent at the elbows on the belt or spread horizontally to the sides.
5. 
   

To enhance the stretching effect (for more trained athletes), it is recommended to put a small hill (sports cube, step, step platform) 10-20 centimeters high under the front (supporting) leg.

Exercise number 6

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1. From a classic lunge position, lower your knee to the surface.
2. Maintain a 90 degree angle between your knees.
3. Keep your hands in a free position, horizontally to the sides, with an emphasis on the front knee or retract behind the head.

Compliance with important nuances

It is important to do the exercises for stretching the buttocks slowly, increasing the load smoothly and gradually.

The main thing in stretching:

• do not bring to the feeling of pain;
• try to maintain a straight back position, without bending;
• keep your balance;
• control body movements;
• and also monitor breathing: it should be even, not intermittent, calm.

Why do a glute stretch

The appearance of the skin after doing exercises for stretching the buttocks clearly improves: it ceases to be flabby, comes in tone, the cellulite crust is absorbed.

Conclusion

In the initial and even more advanced stages of stretching, there is no need for any equipment. Only people with professional training may need some attributes to consolidate the effect.