Training set for women:
1. Lying on your stomach and raising a straightened leg
Lie flat on your stomach and put your forehead on your hands. Raise your leg, keeping it straight, until you feel tension in your buttock. Lower your leg slowly. Repeat the exercise with the other leg.
2. Lying on your stomach and raising a bent leg
Lie flat on your stomach and put your forehead on your hands. Bend your leg until it reaches a right angle. Raise the thigh of your bent leg until you feel a tension in your buttock. Repeat the exercise with the other leg.
3. Lying on your stomach and raising both legs while bent
Lie flat on your stomach and put your forehead on your hands. Bend both legs until they reach a right angle. Raise both legs at the same time and tense your buttocks. Keep legs in that position for 5-10 seconds.
4. Raising legs while kneeling
Kneel and support yourself with hands on the floor; keep your back straight. Straighten your leg and raise it, bending it afterwards . The thigh of your raised leg should reach above the line of your torso. Return to the starting position and repeat the exercise with other leg.
5. Bending knees while standing
Stand upright and put your hands on your hips. Place legs a shoulder-width apart and turn your feet out a little. Start bending your knees slowly until they are at a 45-degree angle. Keep your hands on your hips the whole time. When you reach the lowest position, hold yourself there for a few seconds and then slowly return to the starting position.
In the easier version of this exercise, you do not have to hold the position - you just bend your knees smoothly and then return to the starting position.
6. Bending raised legs
Lie on your back (preferably on a mat). Lay your arms flat along each side of your body and place the palms of your hands flat on the floor. Raise your legs to a 90-degree angle, bend your knees a little, and hold your feet tightly together. Bend both legs and push your knees out to the sides, but don't separate your feet - keep them tight. Afterwards straighten your legs again, bringing your knees together.
7. Spreading legs out to the side
Lie on your back (preferably on a mat). Lay your arms flat along each side of your body and place the palms of your hands flat on the floor. Raise your legs straight and hold your feet tightly together. Spread your legs apart as wide as you can, while keeping your legs straight, and try holding your legs out for as long as you can (5-15 seconds). Return to the starting position.
Stand upright with your legs together and your arms hanging loose alongside your torso. Your feet must stay touching the ground at all times. Start bending your knees, lowering yourself while straightening your arms out in front of you to keep your balance. Bend your back a little and remember that your knees cannot extend beyond the line of your toes.
This exercise should be done with a step, but you can also use a stool or some other platform (as long as it is stable). Stand on the platform with one leg (your knee should be at a right angle). Now, take a step by hopping up using the leg on the platform and switching legs in the mid-air. This exercise imitates the movement of walking up the stairs. There is also an alternative way to do this exercise - you can place each foot on alternate steps, never placing both feet on the same stair, while walking up a normal set of stairs.
10. Raising your legs and buttocks
You will need a stable bench or a table for this exercise; you will also need a pillow. Lie on the table on your stomach so that your pelvis and your legs stick out past the edge of the table. Your legs should be able to touch the ground. Put the pillow under your head and then grab the sides of the table with your hands.
While holding onto the edges of the table, raise both your legs until they are at the same level as the rest of your body. Keep your legs in that position for a few seconds and then lower them to the ground again. Do the whole exercise slowly.
In the easier version of this exercise, you do not have hold your legs in the air.