For Buttocks and Lower
Back Muscles
Use ankle weights only after you can easily perform 15 repetitions
of this exercise without weights.
 Hip extension
1. Stand 12 to 18 inches
behind the back of a chair, feet slightly apart.
2. Holding on to the back
of the chair for balance, bend forward from your hips at about
a 45-degree angle.
3. Slowly lift one leg
straight behind you, pointing your toes and bending farther forward.
Avoid bending your knee.
4. Hold this position
for one second, then slowly lower your leg.
5.
Repeat with the other leg.
6. Do this exercise 8
to 15 times with each leg. Rest, then repeat the entire set.
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