What woman would not like to have a beautiful round ass and elastic buttocks. Here I am no exception. Previously, this question did not worry me too much, but when I quit my job and began to sit at home, I was especially interested in tightening, strengthening and, in general, building up the muscles of the buttocks. After all, there is more free time, why not take care of yourself?
Having reviewed a lot of exercises from different trainers, I tried to choose those that use all the muscles in the buttock area and which can be performed at home (there are always experienced trainers in the gym who will tell you what and how).
I think that everyone knows the benefits of squatting for the buttocks. Therefore, I want to say that this should be done correctly so that there is a result.
Legs in width, which is convenient for the lowest lowering. Squat as low as possible, it is desirable that the hips touch the calf. At this time, the back must be kept straight, not leaning back or forward.
Squat is necessary slowly and smoothly, so the muscles are the most tense. Exercise is performed about 10 times in four sets, you can later increase this number. You can weight the squat barbell, it helps to get used to keep your posture exactly.
We need dumbbells for efficiency, but beginners can try without them.
Stand straight, legs slightly apart, hands with dumbbells lowered at the seams. Having breathed in, take a big step forward, while bending the trunk as little as possible. The step should be such that the thigh, which is bent forward, is horizontal to the floor (or almost). Sharply and energetically return to the starting position, exhale.
Stand on the floor on one knee, resting on elbows. Bend the knee of the active leg under the chest. Inhale and straighten the bent leg to the full extension, bring back under the chest. Hold for a couple of seconds and a new one. You can attach a weight to the ankle to increase the intensity.
Lying on your back on the floor, bend your knees and straighten your arms along your body, palms down. Having breathed, lift the buttocks as much as possible upwards, while leaning on the legs (not on the arms!). For a couple of seconds, hang in this position, return to the starting position, exhale.
Waving your side
Lying on your side, support your head with one hand. Inhale and, holding the leg straight, lift it up. For better effect, you can hold it raised for a few seconds. Return the foot to the starting position and exhale.
All exercises are repeated about 10 times in 3 sets, changing legs. Over time, this amount can be increased and weights with some weight.
I hope these exercises will help me and others who wish to increase, strengthen and tighten the gluteal muscles. In 3 weeks I will write about my impressions.
Who has already tried, share tips 🙂