[ ]

[ ]

[ ]

Exercise:
 
In a prone position, raise straightened leg and concentrate on the clenching of the gluteal muscles. Alternate between left and right.


Repeat exercise 10-20 x


 
Exercise:

Lateral position, with the leg on the supporting surface bent slightly. The other leg, turned inwards with extended hip and knee joints and flexed ankle joint, is raised and lowered; the right hand stabilizes the pelvis.

Repeat exercise 10-20 x



Exercise:
 
Backward press-up position, legs tucked-up, buttocks lifted. In this position, press the buttocks together as tightly as possible whilst keeping the thighs as relaxed as possible.
 
Repeat the exercise 10-20 x



Exercise:

In the knee-elbow position, lift the right leg with leg bent at the knee, lower leg turned outwards and ankle joint flexed

Repeat the exercise 10-20 x