Do these exercises one after the other without any rest between them:

- 12 repetitions per exercise
- 2 mins rest after each round
- 4 rounds

## The goblet squat

12 repetitions
+
Proceed to exercise 2

This exercise builds your buttock and leg muscles.

Take an object of a reasonable weight (bottles, child's schoolbag, etc.) to weigh yourself down.

- Stand up straight with your feet aligned and spread hip-width apart. Hold your object of choice against your chest with your elbows pointing downwards along the length of your body.
- Inhale and bend your legs while keeping your back straight and your heels on the floor.
- Hold the lower position for one second (thighs horizontal to the floor).
- Exhale and return to the initial position by pushing on your heels.

## The chair climber

12 repetitions per leg
+
Proceed to exercise 3

This exercise builds your buttock muscles in particular.

Take a chair or a stool and, above all, make sure that it is stable.

- Stand facing the chair with one foot on the seat.
- Exhale and climb onto the chair.
- Then descend slowly while breathing out.
- After 12 repetitions, change leg.

## The hip thrust

12 repetitions per leg
+
2 mins rest

This exercise allows you to work your buttock muscles by focusing on your hips.

- Sit on the floor with your back against a bench (or your sofa for example).
- Push on your feet to raise your buttocks making sure that you keep your back straight.
- When your hips are aligned with your knees and your shoulders, contract your buttocks.
- Then descend slowly without touching the floor.