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25 exercises for buttocks at home and a video complex for priests

25 exercises for buttocks at home and a video complex for priests

You will learn how to pump up the ass at home with simple exercises. 

To complete them you need fitball, dumbbells and an expander. 

Perform these exercises for the buttocks at home, and your priest will take a first-class shape in the shortest possible time!

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How to build buttocks at home

Effective exercises for the buttocks at home

Bulgarian split squat

Elevated-Split-Squat

 

The Bulgarian split squat, performed with both a bench and a barefoot, is a very effective exercise for the buttocks.

Exercise Superman

Superman

 

With this exercise, you will truly work out the muscles of your hips, buttocks, and back.

Raising the pelvis and legs in the “buttock bridge”

Single-Leg-Bridge

 

Exercises for buttocks at home can be any, but it is this movement - a variation of the most effective exercise on the muscles of the priests and cortex.

Climb to the step platform

Step-Up

 

The step platform can be replaced with a bench, a sturdy chair or some kind of ledge.

A more advanced form of exercise also involves lifting your left knee up after you climbed a bench.

Dumbbell oblique lunges

Crossover-Lunge

 

In addition to the buttocks, this exercise also works on the arms and inner thighs, which saves you training time.

Deadlift with kettlebell standing on one leg

Single-Leg-Deadlifts

 

You can do this exercise without a kettlebell, but the projectile makes it more effective and complex.

Lift the pelvis in the "shoulder bridge"

Lying-Butt-Lifts

 

This exercise does not require any equipment, but this does not mean that you should avoid it Buy Steroids Online in UK. For greater efficiency, linger for 5 seconds in the upper phase of the exercise or hold the yoga block between the knees.

Leaving legs to the side while standing on all fours

Side-Kicks

This is an exercise to develop muscles that give the buttocks a toned look.

Raising the pelvis in the "shoulder bridge" using barefoot

Bridge-BOSU

 

Squat Jumping

Jump-Squats

 

Classic squats are a great exercise for the buttocks, but if you add jumping to it, it will become even more effective. Jumping also increases your heart rate, which helps burn more calories.

Plie squats

Pulsing-Pli

 

Plie squats work on the buttocks and inner thighs.

Leading the legs back while standing

Standing-Booty-Kicks

Gluteal bridge with support on fitball

Straight-Leg-Bridge-Stability

 

This exercise is also aimed at developing core muscles.

Romanian deadlift with dumbbell

Romanian-Deadlifts

This exercise works not only on the buttocks, but also on the back of the thighs and quadriceps.

Leg Raise

Plank-Leg-Lifts

 

Performing this exercise using fitball makes you keep your balance, which helps to strengthen core muscles in addition to buttocks.

Dumbbell Squats

Dumbbell-Squat

 

Squats are one of the most effective exercises for developing buttock muscles. Using dumbbells makes it a little more complicated.

Plank with raised bent legs

Elbow-Plank-Donkey-Kick

 

This exercise is aimed at developing the muscles of the buttocks, back of the thighs and abs.

Bodyweight Squats

Basic-Squats

Regular squats are one of the best exercises for the muscles of the buttocks.

Side curbs with curtsy

Side-Lunge-Curtsy

 

This exercise, in addition to the buttocks, works on the inside of the thighs.

Superman exercise with fitball

Superman-Ball-Lifts

 

This exercise gives more load on the buttocks compared to the standard Superman exercise.

Warrior Pose 3

Warrior-3

 

The Marching Bridge

Marching-Bridge

 

This exercise is aimed at working out the back of the hips, lower back and buttocks.

Leg extension back with an expander

Booty-Kicks-Resistance-Band

 

Exercise works out the buttocks and the outside of the hips.

Sumo Squats

Wide-Squat

 

Unlike regular squats, this exercise works out the buttock muscles differently. In addition, it is aimed at the development of thigh muscles.

Lifting the body for hip biceps with a fitball

Lying-Hamstring-Curl

 

Great exercise for the muscles of the core, buttocks and legs!

Tags: your back, your knees, your hips, your right, your legs