Wanting to improve the shape of our buttocks, we first of all think about creating a beautiful, elastic and pumped silhouette. No one is against losing weight, but the bulk of people believe that shapeless flat buttocks are ugly. Moreover, representatives of both sexes are attracted to each other precisely by elastic roundness.
Drop sharpening stone
If you set a goal to acquire the gluteal muscles of others to envy, you need to configure yourself in advance that the process will be long and difficult. Perhaps you will go through more than one set of exercises before you find and master one good exercise for the buttocks, which will be a kind of trump card in the struggle for success. So, we stock up on patience, master the exercises, evaluate and compare the results. As assistants, we will call on a bathroom scale, a centimeter tape, a notebook and a pen for recording results.
The structure of the gluteal muscles
If our goal is to lose weight, then separately from the whole body, our fifth point to lead to weight loss will not work. The human body has a strange peculiarity of gaining weight in all areas and also losing weight in all its areas. Therefore, all exercises for the gluteal muscles are not designed to lose weight, but to give them an elastic and beautiful shape. Before we begin to work out muscles, we will not do a warm-up. First, we will get acquainted with the structure of this zone, which is outstanding in all respects, on the human body, which consists of three muscles at once. Therefore, the best exercises for the buttocks are those that are able to work out both the large, small and pear-shaped muscles. Naturally, the gluteus maximus muscle has much more functions, therefore it is she who is responsible for creating a raised and elastic shape. But without working out the other two muscles, the final result will not turn out as perfect as we would like.
Big muscles can benefit
By the phrase "big muscles" here we mean the presence of well-trained and pumped buttocks. Loose buttocks will never by themselves be able to bring benefits to its owner. Well, maybe they will soften the landing. But pumped gluteal muscles have the ability to oxidize and break down subcutaneous fat. And the larger the muscle, the more oxygen will penetrate into it. Thus, the large muscles on the buttocks can work well in the future for their master, even if excess deposition nevertheless appears for some reason.
Good exercise for the buttocks: warm up
Perhaps enough about the theory. It's time to get down to action. As a warm-up, it is usually customary to do a light running training. However, there is one miraculous exercise that can "kill two birds with one stone." It's about jumping rope. Beginners can make 200 jumps when warming up. Those who feel the strength in themselves will jump through an uncomplicated projectile 500 times. If we strive for the ideal, then this figure will increase to one thousand. Jumping the rope in random order is good exercise to increase the buttocks at home, so you can jump in the mornings, positioning the jumps as morning exercises.
Squats are indispensable
After warming up, the body warmed up well, now comes the turn of the most important and effective exercise - squats. In fact, there are so many squats for working out different muscle groups that we will focus only on basic exercises. In the future, when the body comes in tone, it will itself ask to complicate the complex. In the meantime, as an exercise to increase the buttocks and hips at home, we will carry out the following actions. We put our feet shoulder-width apart, put our hands behind our heads. We will squat slowly and not deeply, as if we want to sit on a chair, moving the fifth point a little back. Do not forget to keep your back straight while doing 3 sets of 20 reps.
Cellulite enemy
If we consider the best exercises for the buttocks from the point of view of combating cellulite, then squats can perfectly smooth the effect of the orange peel on the buttocks and hips. If you spread your legs as wide as possible, spread the socks on the feet and squat, spreading the knees to the side until the moment they form an angle of 90 degrees, then you can also train the inner surface of the thigh well. Deep squats, from which you need to return with a jump, train your legs and buttocks perfectly.
Increase the load. Lunges
Lunges, no matter how complicated and heavy they did not seem after squats, need not be ignored. If we take into account the best exercises for enlarging the buttocks from the point of view of working out the small and piriform muscles, then it is the lunges that are responsible for their formation. If we set ourselves the goal of getting a maximally pumped, elastic and shaped fifth point, you need to make friends with these simple but effective exercises. To begin with, we will lunge forward, simultaneously with the gluteal muscles, pumping the front surface of the thigh. With the right foot we take the widest possible step, transferring the body load to the thigh. It is better if the legs are not alternated after each lunge. First, make 10 lunges on one leg, and then change the starting position. People who dream of getting perfectly elastic forms, additionally apply weights when doing exercises to increase the buttocks. Reviews of athletes indicate an increase in the effect of lunges, if you take dumbbells in your hands. This is a very good exercise for the buttocks.
Exercises for a detailed study of all the gluteal muscles
Machs with a bent leg from the “kneeling” position can not only strengthen all three gluteal muscles well, but also cope with cellulite. Standing on a gymnastic mat on our knees, we will lean our arms on our forearms. Do not forget that bent knees should form an angle of 90 degrees. There are several varieties of exercise:
- We extend the leg parallel to the floor, and then bend it at the knee, pulling the heel to the buttock.
- We also extend the leg parallel to the floor and immediately bend it at the knee. We try to raise the bent leg as if we want to bury it in the ceiling.
- Take one leg to the side until a right angle forms with the body. The supporting leg remains bent at the knee.
We produce 3 sets of 20 times.
Exercises to increase the buttocks (photo). Mahi straight leg
Mahi for many are one of their favorite exercises. Moreover, it can be performed both in a standing position on all fours, lying on its side, lying on its back, and in a standing position on the floor. In addition to the buttocks, different surfaces of the thigh are being worked out. It all depends on which leg will be the lead in the swoops. These simple exercises significantly strengthen the surface of the thigh, which gives a holistic completeness to the lower part of the figure. Performing swings with a straight leg is quite easy, so over time the number of repetitions in one approach can be increased up to 50 times. You can use as a support for your hands not a rug, but a large gymnastic ball with handles. In this case, the variability of exercises will expand significantly.
Hips and pelvis
The complex in which we place the exercises known to us to increase the buttocks and hips will not be complete without a spectacular pelvic lift. We lay on the mat facing the ceiling. We set our feet in front of a house shoulder-width apart and bend them at the knees. We fix our hands on the floor along the body. We begin to intensively push the pelvis forward and then lower it back, further straining the gluteal muscles. You can diversify and complicate this exercise. We raise the pelvis and fix it at such a height that the body allows. Since the knees in the starting position were divorced, our task, on the contrary, is to reduce them. After mixing the knees again bred. 20 repetitions are enough.
Custom exercises
A good exercise for the buttocks is not only one that can strengthen their shape and give relief. Good exercises will also be considered those that are able to "shake" excess body fat. So, it's nice to turn on rhythmic music and shake the fifth point well. It is necessary to do this, holding hands on the belt, and legs slightly bent. In memory, first of all, the active dances of passionate Latins and Black women are recreated as an example to follow. The hips can be moved from side to side, feeling how all the muscles on the legs and buttocks vibrate. After the exercises are performed to increase the buttocks and hips, it is necessary to relieve the tension that has arisen in the muscle tissues with the help of such an unusual dance.
Steps on the buttocks
Another exercise, without which the completion of the training will not do, is the so-called "walking on the buttocks." It is believed that in this way it is possible to squeeze out excess fat deposits and relieve stress from overstressed muscles. We sit on the buttocks, stretch our legs forward and begin to move on the floor from one buttock to another. The effectiveness of such an exercise will be maximum if you perform at least 100 “steps”.
Load rotation
We examined in detail the exercises for buttock augmentation at home, examined their importance for a particular muscle group. If you do all the exercises, then only the gluteal muscles will take at least 40 minutes. Therefore, when performing this complex, it is necessary to memorize the results from the received load and listen as carefully as possible to the reaction of your body. Perhaps some of the exercises will become basic, and on its basis a more simplified complex will develop. Classes can be held 3 times a week, it will also be effective to alternate the load by performing exercises to increase the buttocks in the gym using special devices.
Regularity of classes
We will not forget about the regularity of the load, since the body adjusts to a specific schedule and quickly gets used to it. A pause in a month-long exercises can nullify all previously achieved results. If there is no way to systematically devote some time to exercises to increase the buttocks at home, you need to try to walk as much as possible during the working day. If the office has a game room, and by a lucky chance there is a ping-pong table and a free pair of rackets, then you can make it a rule to devote half an hour to the lunch break to devote to table tennis. The working stance of the ping-pong player, as well as the characteristic movements during the game, will not let all the gluteal muscle groups get bored. The only drawback of such a workout is the disproportionately long achievement of the effect.
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