Body Rock

14 minutes a day, and buttocks are the ideal

1. Squat (3 min). Feet shoulder width apart, the emphasis on the heels, back straight. Slowly sit on 4 counts, also slow to get up. Perform without stopping for a minute. Then stay in the squat for half a minute, not rising, perform pulse springy movement still half a minute. Legs spread wide, and perform the same movement for one more minute.

2. Side impact (2 min.) Get on all fours, take one straight leg to the side at hip level and make it move forward, towards the head as possible, and held for 10 seconds. To make the same movement back. Perform for 2 minutes each leg.

3. Lunges (3 min.) Step right foot forward and bend it. Left straight, laid back. Torso upright. Hands on hips. Slowly, on 4 counts, lower your left knee to the floor. Also slowly return to starting position. Right knee is not moving forward. Perform 2 minutes. Then bend the left leg halfway down and hold for half a minute. Another half a minute to perform pulse springy movement. Repeat the same with the left foot forward

4. Board (1 min.) Stand up hands on the floor. Arms extended and the body creates one line. Stay in that position, strongly plunging stomach.