So the last winter month is coming to an end. Spring and the long-awaited summer season are just around the corner. And this means that very soon we will jump from warm pants to short skirts, tops and swimwear. And, of course, with an extraordinary minimum of clothing, all our irregularities, excess bulges, saggy and other figure flaws become noticeable. Daily buttock workouts will help you solve the problem. Especially for you, we have selected the most effective exercises suitable for performing at home and in the gym.
A few simple rules at the start
Before going to sports, you must perform certain preparatory procedures. So, if your buttock training (for girls) will take place at home, prepare a rug, water, a towel and dress in comfortable clothes that do not restrict movement. Make room for training. For classes in the gym, you should grab water, a towel, replaceable shoes and clothes. We recommend everyone who likes to practice music to find a suitable and rhythmic block in advance that helps them move in a suitable rhythm.
Start with a light workout.
What does home butt workout start with? Right, from the warm-up. Before you begin to perform the set of exercises recommended for tightening the buttocks, properly warm up. To do this, jump for 5-6 minutes or run on the spot. You can use a rope. And only after your muscles are ready, proceed with further actions.
Exercising at home or in the gym: squats
To begin with, decide for yourself where the buttock training is planned: in the gym or at home. Fortunately, you can always choose a universal set of exercises suitable for both the gym and the home environment. For example, one of such exercises is squats, which can be performed with weighting and without it. In this case, weights, dumbbells or small bottles of water or sand can be used.
Squats are performed as follows:
- Stand straight and spread your legs wide apart (preferably, parallel to the shoulders).
- Pick up bottles or dumbbells.
- Bend your arms (along with dumbbells) at the elbows.
- Straighten your back (in this position, you must keep it throughout the workout).
- Dilute the feet to the sides (at 45º).
- Perform a sitting down (with the pelvis parallel to the floor).
Such squats should be performed every day for 30-10 times in one approach. You can incrementally increase the number of such repeats. Squats are the most effective and at the same time simple exercises. The best workout for the buttocks, legs and whole body is not to be found.
Squats with dumbbells and a ball against the wall
For variety, the classic squats in place can be slightly modified. For example, for this purpose you can use a fitball (a special device for fitness) and dumbbells. Such a training of the buttocks is carried out at home. To perform it, you must perform the following steps:
- Walk up and stand with your back to the wall.
- Take the ball, place it behind your back and lean on it with the upper part of your torso.
- Pick up two dumbbells or bottles.
- Perform a squat down once, bend your elbows towards you, two - stand and raise your hands with dumbbells up.
Repeat squats 25-30 times. It is advisable to complete this complex in 2-3 approaches. At the same time, all movements must be performed non-quickly. Do not forget that you lean on and keep your back on the ball. Therefore, do not move too fast so as not to lose this point of balance.
Several variations with lunges
Another great exercise for the buttocks and legs is lunges. There are many options for their implementation. Ideally a workout program for the buttocks should include all of these options. But at least two variations of lunges are allowed. For example, you can perform classic lunges, combining them with cross.
To perform the first variety of lunges, you should stand up straight, and then take a big step forward. At the same time, body weight will move smoothly between your legs. Perform a kind of squat. Hold this position for just a few seconds and put your foot back in place. Repeat first on one side 30 times, and then on the other.
Cross lunges run backwards. Moreover, in this case, the leg is not transferred directly, but in the opposite direction (cross to cross). The number of repetitions per leg is recommended to be brought up to 30-60 sittings at a time. By analogy, you can do side lunges.
They are performed on bent legs from a standing position. In this case, the leg should be set strictly to the side. Repeat the same thing on the other leg. What could be better than such a workout for the buttocks ?! If you perform these exercises correctly, your muscles will literally burn and hurt. But the main thing is that any of these types of attacks can be done not only at home, but also in the gym. A great addition here are dumbbells.
Raise your legs up
After you have finished the exercises in the upper plane, it is time to move to the lower one. To do this, get down on all fours, focus on the elbows. Leave one leg on the knee, and bend the second and lift up. Moreover, the heel should be directed to the ceiling, and the leg itself should move at a right angle. Remember that such workouts for the buttocks do not require deflection in the lower back. To avoid injury, try to keep your back straight and not bend when moving. Perform this exercise with each leg 25-30 times.
Lateral leg raises to the side
Having finished the previous exercise, carefully lie on your side. Lean your head on the elbow of one hand, and slightly bend the other for convenience and set it forward. Take a deep breath and lift your upper leg up. Hold this position for a few seconds. And then, exhale and lower your leg, without touching the peacefully lying lower. Repeat the exercise with each leg 25-30 times. This training program for the buttocks in the gym or in more familiar household conditions.
Half bridge pelvic lifts
Lie on the floor. Spread your feet shoulder width apart. Bend them at the knees. Lower your hands and bring them closer to your hips. Lean on your shoulders and lift your pelvis up. During such a movement, the chest seems to roll over the head, and the body performs a kind of half-bridge. In the upper position, hold up and squeeze the buttocks tightly. Lower the pelvis down and repeat the lift another 25-30 times.
For a variety of this exercise, lifting the pelvis can be performed while on a hill. This means that when lifting the body up, your legs should be at any height. For example, it can be several standing on each other blocks for yoga, sitting a chair or sofa. To complicate this action, the legs can be placed on a large fitball.
We carry out deadlift with weighting
The next available and simple exercise is deadlift. To do this, you will need dumbbells. In this case, those that are light in weight (up to 5 kg) are suitable. However, in the absence of such weighting agents, you can always use bottles of water or sand. How does this butt workout work out in the gym? For girls, it is usually conducted by experienced instructors. Or the whole initiative falls on the shoulders of the girls themselves.
To perform this exercise, you should take dumbbells in your hands, stand straight, straighten your back, and stretch your arms down (as a rule, they hang randomly in the hips). Then you should bend your knees slightly and lower back, gently sliding dumbbells over your legs. Lift the dumbbells back. Repeat this movement 20-25 times. Move smoothly and without jerking. Do not hurry. Take short breaks and breathe deeply.
Training program in the gym: buttocks
The gym, unlike the house, has a larger area and capabilities. The main advantage here is the presence of an experienced instructor who will give timely advice and draw up a schedule of phased training. So, being in the gym, you can take one dumbbell (5 kg is quite suitable), spread your legs wide in the Plia and perform squats. Sit down until the lower part of the dumbbell touches the floor. At the same time, make sure that your knees do not extend beyond the socks. Do three sets of 12-15 times.
Deep Barbell Squats
Another great exercise for elastic buttocks is deep squats with a barbell or bar without additional “pancakes”. To do this, place your feet shoulder-width apart, put a bar or barbell behind your back and transfer the load to your shoulders. Start doing squats, taking your pelvis as if you want to sit on an invisible chair. Repeat this exercise 12-15 times, using 2-3 approaches.
One-leg squats
To complete this exercise, you will need a bar or light weight bar and bench. The order of the action in this complex is as follows:
- Go to the bench and stand in front of it (60-90 cm is enough).
- Put your feet shoulder width apart.
- Bend your knees and lift the bar or bar up, placing it on the back on the shoulders.
- Set your arms shoulder width apart.
- Straighten your back and raise your head up.
- Lean against the bench with your toe on.
- Inhale and begin to sink down until the thigh is parallel to the floor.
- Exhale and return to the starting position.
Change legs and repeat all the same actions to another. Repeat 15 times on each leg. The number of repetitions in this case is better to increase to 2-3.
Raise the buttocks in the half-bridge with a barbell
To complete this exercise, first sit on the floor. Then, push your legs under the light weight barbell. In this case, the neck should be on your hips. After that, gently lie down on the floor and, holding the bar with your hands, begin to rise into the half-bridge. To do this, push your feet strongly off the floor, and try to raise your chest up. After lifting, exhale and slowly lower to the starting position. Repeat this exercise 12-20 times.
Classes on a treadmill or orbit track
In addition to strength training, contributing to rapid weight loss and improving the shape of your buttocks, you must also perform cardio. For this, classes in the orbit track or treadmill are suitable. However, in the latter case, it is necessary to install the running belt at an angle and inclination. In this case, the load on the buttocks will be increased, which will allow you to feel even the smallest muscles at your “fifth point”.
In short, combine cardio and strength training. And then, very soon, you simply will not recognize yourself in the mirror.