Most girls and women dream that over time their buttocks remain in good shape and not sag. Unfortunately, without some effort, this cannot be achieved. For those who are not lazy to work on themselves, in the article we will tell you how to pump up the middle gluteal muscles. The exercises are simple, accessible to everyone.
Anatomical information
Not many people remember from the school course that the buttock is not a single muscle, but a whole ball of muscle tissue. In order to get a beautiful shape as a result of training, you need to know for which muscle groups to perform certain exercises.
Consider the structure of the gluteal muscle group:
- The gluteus maximus muscle is the largest in the body and is located closest to all of this group to the surface of the body. Its task is to maintain the entire body in a vertical position, which explains the size of this muscle. She is also responsible for the functioning of the hip joint with various movements (squats, repulsions, and others) and the entire body with tilts.
- The middle gluteus muscle is the smallest from this group. It is located under the gluteus maximus muscle and is responsible for the stability of the hip joint when walking, running, climbing stairs, moving the hips to the side and back. Exercises for the middle gluteal muscles strengthen them, which favorably affects the functioning of the whole body.
- The gluteus maximus muscle is located directly below the middle muscle and in tandem with it provides stability to the hip joint.
Since the gluteal muscles are a kind of support for the back, their development and condition is invaluable. The following article gives examples of the most effective exercises for girls, which will help to tidy up and keep normal the gluteus maximus muscle.
Platform offenses
Offenses on the platform is an exercise for the middle and small gluteal muscles, aimed at strengthening them to perform the functions of hip abduction and pelvic stabilization. It is great for warming up before more energetic movements and is included in the mandatory training plan for athletes.
To complete this exercise, you will need to prepare a substrate that will serve as a step, about fifteen to twenty centimeters thick.
The execution technique is as follows:
- stand with one foot on the step;
- take aside the free leg to the level of an angle of forty-five degrees;
- linger in this position for six seconds;
- leg slowly lower to the floor.
Exercise to perform with medium intensity for two minutes, then change your leg and repeat everything.
During the execution of movements, it is necessary to monitor the posture - the back should be straight, the active leg should be level, and the shoulders should not fall over to one side.
This exercise can be complicated by the fact that with the maximum abduction of the leg, you need to perform circular movements with it (five circles clockwise and the same number against it), in this case you will have to keep balance, which will give an additional load.
Hips up
This movement is one of the most effective exercises for the middle gluteal muscle at home, affecting its growth. It can be performed by every woman, since this does not require special efforts. It is only necessary to carry out the movement correctly, otherwise it will not work the middle gluteus muscle, but the tensioner of the broad fascia of the thigh. This muscle occupies the upper and lateral legs, slightly below the femur. During the exercise, you need to make sure that it is the gluteal muscles that are tensed.
Training looks like this:
- to take a primary position: lying on your side, head - on a bent arm at the elbow, knees - at right angles and closed;
- the knee of the upper leg, without bending, raise as much as possible, linger for a few seconds and slowly return to its original position;
- repeat the exercise ten to twenty times;
- change position, perform movements again, straining the middle gluteus muscle well.
Exercise for its growth provides that when performing the feet must be kept together, and the body should not be deployed with the hip.
Rubber Squats
The exercise is performed with a special wide elastic-shock absorber, which is worn immediately on both legs slightly above the knees. It does not have to be very tight, but it does not fit and stretched. The diameter of the ring should equal the girth of both legs just above the knees. The device serves as a kind of weighting agent and at the same time protects the knee joints from injuries (ruptures of the anterior cruciate ligament) in case of improper squatting technique. The shock absorber also increases the effectiveness of the workout.
First you need to learn how to squat correctly with your own weight, and then include the use of elastic in the program.
Exercises for pumping the middle gluteal muscle are performed as follows:
- put on the shock absorber five centimeters above the knees;
- to take the initial position: the legs should be spread a little wider than the shoulders (so that the elastic is stretched), the feet are parallel to each other, the chest and head are looking straight;
- strain the abdominal muscles, perform a squat as low as possible, without tearing the heels off the floor and without tilting the body forward - keep the body weight on the heels, knees - parallel to each other;
- straining the gluteal muscles, return the body to its original position.
The exercise is repeated fifteen to twenty times.
Side step with elastic
This workout is a very effective way to pump the middle gluteal muscles. Exercises are performed with an elastic band, which provides resistance to movement, thereby causing muscle fibers to strain even more.
Technique of execution:
- put the shock absorber on both legs at the same time slightly above the middle of the lower leg, but below the knees;
- check the elastic tension with the legs spread shoulder width apart - resistance should be felt;
- on straight legs, take a step to the side, straining the corresponding gluteus muscle, smoothly pull the opposite leg;
- perform the exercise ten times for each leg;
- take the following position: gum in the same place, crouch slightly;
- on bent legs, ten ten additional steps for each leg again.
This exercise can be performed without adaptation, and later move on to more serious loads.
Side bar with leg lift
This is a complicated modification of the lateral bar for pumping the middle gluteal muscles. Exercise is difficult for an unprepared body, but over time, training will help strengthen it.
Exercise:
- take the desired position: lie on your side, resting on a bent elbow of the hand;
- raise the pelvis up so that a straight line forms from the shoulders to the ankles, the feet are brought together, the second hand rests on the side, the body should not sag;
- raise the straight upper leg so that the angle between the lower extremities is equal to forty-five degrees, stay in this position for six seconds;
- lower your foot slowly.
Repeat the exercise fifteen to twenty times and roll over to the other side.
Legs back
This is a good workout for large and medium gluteal muscles. Exercises are performed using a shock absorber. The elastic should have a diameter sufficient to lead the leg back to a large angle and at the same time provide resistance to movement.
Technique of execution:
- fasten the elastic band with one edge to the ankle of any leg, and the second - to the rack (support);
- stand at a distance of half a meter from the support and grasp it with both hands to maintain balance;
- bend your knees slightly and tighten your buttocks;
- slowly lower the working leg back, stretching the shock absorber, hold the position for six seconds;
- return to starting position.
Perform the exercise fifteen times, change the working leg. To complicate the toe of the retracted leg, you can turn outward. This exercise can be performed without adaptation, and later move on to more serious loads.
Training features, recommendations
For effective impact, any workout should include a variety of exercises. Therefore, you should not choose one or two of the above movements and use them constantly - the muscles will become accustomed and stop responding to classes.
The complex should combine several different movements, during which various fibers will be included in the work. In this case, the development of muscle tissue will be proportional and harmonious.
Along with home workouts, you can connect exercises on the gluteus maximus muscle in the gym on special simulators.
Forming a list of training loads for the gluteal muscles, you can focus on such an approximate list of one lesson:
- one type of exercise for pumping the gluteus maximus muscle;
- two types of squats;
- deadlift;
- several movements that develop stability.
Muscle tissue is represented by diverse fibers that are activated by different movements. You need to choose a set of exercises that will allow you to use all or most types of muscles.