It has long been known that female buttocks are considered one of the most appetizing parts of the body. How to make this part of the body look decent and become your “highlight”? Squats for buttocks, lunges, stretching - these exercises, when performed regularly, will surely bring the desired result, that is, make your ass beautiful and elastic.
The benefits of gluteal muscle exercises
In addition to strengthening muscles, the body will improve blood flow in the pelvic area, which will lead to increased skin elasticity. Performing squats, you will strengthen the muscles of the pelvis, back, legs and abdominals, which will help to acquire a beautiful posture.
Squats for the buttocks are a good dosed cardio load, because even when performing exercises without additional weights, you have to lift the weight of your own body. As a result, performing exercises for the gluteal muscles contributes to the overall strengthening of the body.
Exercise Tips
Squats for the buttocks are considered the most popular exercises for this muscle group. They will help to increase the buttocks, give them elasticity and perfect shape. There are some nuances of performing this exercise.
- If you want to increase the volume and give a bulge, you should lower the pelvis during squats as low as possible, almost sitting on your heels.
- If the volume of the buttocks is sufficient, but you need to give them a tightened shape, squats should be performed so that the hips at the lowest point are parallel to the floor, and the knees are bent at an angle of 90 degrees.
- Do not tear your heels off the floor - serious injury could result!
- After each strength approach, do stretching exercises: they will help you more quickly achieve the desired results and avoid possible injuries.
- You can not bend your back during squats, especially when working with weights, since you can injure the spine.
Exercise complex
1. Classical exercises for this part of the body are squats for the buttocks. Everyone remembers the rules for doing this exercise from school. You should stand straight, legs apart, and lower the body down, bending your knees and keeping your back straight. You can complicate the exercise by taking weight. It can be a bar placed on shoulders, or dumbbells. At home, you can use bottles filled with water or sand.
2. An interesting exercise that will help to significantly strengthen not only the muscles of the buttocks, but also the hips, is performed as follows: it is required to lie on the floor, bending the leg at the knee, while stretching the second straight. Try to touch the knee of the bent leg to the floor behind the straight leg. After 10 repetitions, do the same with the second leg.
3. Well-proven lunges. Like butt squats, they can be done with or without extra weight. Take a wide step forward and squat so that the knee bends at an angle of 90 degrees. With your second foot, try to lightly touch the floor. After 8-10 reps, do the same with the other leg.
In addition to training, you can load your buttocks with work during normal climbing stairs. At the same time, try to straighten the knees to maximize the load on not only the gluteal, but also the femoral muscles.