6. Exercise as lunges with stick or barbell.

 Lunges in side usually doing with barbell or stick on the shoulders. Squat in side, move pelvis back, not worked leg is straight.  Toes, heels are not move. On breath out transfer body on the other leg, and or this for a better pump are buttock muscles,pull away pelvis far back. And against injury knee joint, thus not squat a very low.And this exercise matches for those, who want to pump hip muscles and buttocks. An doing for minute.

7. Swings with dumbbells.

Stand up, and  spread  hands with dumbbells/and if you are new use 2 kg/, and elbows are higher, than wrists. Doing swings for 3 approaches on 15 times. 

Squats sumo with dumbbells.

Take dumbbells.Put legs maximally widely, expand toes in different sides.Keeping spine straight. Squat, that load a same move on the both sides a body.Spine is tense and shoulders slightly lowering .Look to the front, not low head. Breathe in deeply, slowly return load in initial position. And importance to raise  from a low point  a amplitude  ,that a vertebra not changing an own position. For this a top part of spine slowly turning in work, and body feeling a maximal tension. After a middle point for amplitude achievement, you need smoothly straightening. And shoulders, top  spine part are not lag from the pelvis, dumbbells are closely to the body finding.This is best exercise for inside top hips, and buttocks. Care for knees, not deeply squat, doing are 20 times.

8. From the knees are push-up.

Hands put for shoulders widen, and in floor them lean. With a knees staying on the floor, legs are bending and crossing. Straighten  a full are hands , and doing push-ups, on a hands lean and knees. Wavily low, bending hands in elbows.And not doing exercise by inertia -push-ups doing, muscles for loading.Slowly repeating moves -beginning with 7 repeats, when muscles are habit to loads, thus you can to do 3 approaches on 15 times. This is an awesome exercise for those,who cannot push-up  for real.

9. Twisting with raised legs.

Lie on the spine, waist to the floor press.Hands pulled on sides on the body with palms down. Crossed legs in ankles. Slowly raise slightly  bended in knees legs up, till a hips are not  having perpendicularly to the floor. Shins are parallel to the floor having. Crossed hands on the breast. Keeping waist  pressed to the floor  , on breathe out slowly rise top body part, doing are twisting. On breathe in slowly return in initial pose.For one approach, are 20 times.

10. Leg abduction with weights.

And on the four, hands are under shoulders , hips perpendicularly to floor.  Raise up right leg, keeping her bending in knee.Bending not a spine, and not in waist. Delay for sec and low leg in initial position. After doing are swings series  with one leg doing exercise with an other leg. Every leg on 20 times.  And all complex doing for three approaches.This exercise, a good matches for workout inside hip surface and buttocks muscles.

11. Plank.

A queen for all exercises is plank. Her doing on any time and any place. Lie on the floor, with belly down,  bend hands in elbows on 90 degress and transfer  in thrust a lie on the elbows. Body keeps a straight line from a head top till heels of legs. Thrust just on pre shoulders and ends of fingers legs. Elbows finding under shoulders.Keep body a smoother, muscles of belly are  strain and not relax. Not bend with hips down to the floor.  A keep this position a how much you can,  enough are ten sec, slowly increase a time for training ,and keeping 5 min is a  very good.