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9 best exercises for the buttocks + training program for a month

Every girl dreams of a big, round and elastic ass. Most girls envy the perfection of the rounded shapes of such stars, like Kim Kardashian or Beyonce. How did they achieve this? Was it a gift from Mother Nature, the skillful work of a plastic surgeon, or botox pumping? The buttock boom began with the ass of Jennifer Lopez, but over time, the size of the fashion trend became simply huge, like that of Iggy Azalea and Nicki Minaj, for example. But will regular exercises for buttocks at home help to achieve such excellent results?

Content [hide]

o    1. Superman

o    2. Buttock Bridge

o    3. Steps on the steppe with a knee raise

o    5. Swing back with bent leg

o    6. Squats

o    7 Steroids for Sale Online. Squat with abduction legs back

o    8. Pleated squat

o    9. Squat with the abduction of the legs to the side

Is it possible to pump up the ass at home?

We have great news for you, and it consists in the fact that getting the ass of the desired shape is possible, and it does not depend on genetics, as many believe. Of course, you are lucky if you have such a gorgeous ass from birth, and if not, then you have a chance to get such buttocks at home. 

People who sit all day have weak buttock muscles. Perform strengthening exercises at least 2 times for a week to give the buttocks a beautiful appearance and restore elasticity.

Probably, many of you have heard the expression "You will not get such an ass as you want, just sitting on it exactly."

Without a doubt, this is true, since you need to download the ass. The main muscles in this area, the gluteus maximus, are among the  the most important in the human body. And they deserve special attention.

Buttocks consist of three muscles: the gluteus maximus, the middle and the big. The gluteus maximus muscle is the largest in the human body. All three are very important and are involved in basic human activities, such as walking, sitting and maintaining good posture.

Other muscles are affected by weak gluteal muscles, which can lead to injuries Steroid Shop UK. Strengthening the muscles of the buttocks will help your body function better, and also bring you some moral and aesthetic satisfaction, return elasticity of the ass. How to make the ass beautiful?

TOP 5 best exercises for hips and buttocks by Ekaterina Usmanova

In this article, we have selected 9 basic and most effective exercises for girls that will help pump up the buttocks at home for a short period of time. This set of exercises for the buttocks can be performed at home and with minimal equipment. Perform at least three any buttock exercises, then your workout will really effective and firming. Exercises for priests at home are very diverse and at the same time simple to perform.

Effective exercises for the buttocks at home

1. Superman

Superman exercises

This exercise is simply created in order to pump up the ass quickly, it also works out the body, which is important for protecting the back and its normal functioning.

Exercised muscles: lower back, buttocks, muscles of the back of the thighs

one.    Lie on your stomach, stretch your arms forward, feet together and lie on your toes. Keep your neck and spine neutral while doing the exercise.

2.    Tighten your abs, inhale and raise your arms and legs up at the same time as high as possible. At this point, tighten your buttock muscles for 1-2 seconds.

3.    Return to starting position.

four.    Perform 2-3 sets of 10-15 reps. Between sets, rest for 30-60 seconds.

We complicate the exercise

As soon as you feel that you are ready to complicate the exercise, add some weight so that the muscle mass in the buttocks is pumped more intensively. Take a dumbbell in your hands or place weight on your ankles. Follow the same steps as above.

2. Buttock Bridge

Gluteal bridge exercise

The bridge is one of the most effective exercises for working out the muscles of the buttocks. Even without adding weight, the posture and amplitude of this exercise will make you feel stronger. You searched for information on how to make the butt elastic,  - here is the answer to your question.

Exercises muscles: buttocks, back of thighs, calves

one.    Lie on the floor with your back, bend your knees at an angle of 90 . The steps should be completely on the ground, hands on the sides of the body, palms down.

2.    Inhale and rest your heels on the floor, lift your hips up, while straining the muscles of the buttocks and back of the thighs. The upper back and shoulders are on the ground, the body should form a straight line from the knees to the shoulders.

3.    Hold in this position for 1-2 seconds and return to its original position.

four.    Perform 2-3 sets of 10-15 reps, resting between sets for 30-60 seconds.

Complicating exercise

To to do this is an exercise for the buttocks at home more difficult, try execute him on fitball. In the starting position, place your feet on the ball, the back should lie completely on the ground. Follow the steps above.

Another version of this exercise is a bridge on one leg, muscle building when this exercise is performed right in front of your eyes. Take the starting position, leave only one leg in the air. Follow the steps above, then change legs.

3. Steps on the steppe with a knee raise

Step onto the platform

A functional exercise, such as steps on the steppe, helps to develop a sense of balance and improve coordination of movements, and is also aimed at working out the legs and buttocks. Such exercises to increase the tone of the muscles of the buttocks are especially popular among the stars and are found in almost all fitness classes. Try to avoid swinging from side to side.

Necessary equipment: a bench or step up to knees to make it convenient to take steps.

Working muscles: buttocks, back of the thighs, quadriceps

one.    Stand in front of the bench.

2.    Step on the step with your right foot, push off with the heel of your left foot and raise your knee up.

3.    Lower your left foot down, then return to the starting position.

four.    Perform 10-15 reps on the right foot, then as many on the left in 3 sets. Have a rest by 30-60 seconds between sets.

We complicate the exercise

If after 3 approaches you do not feel much tired, then add dumbbells to your hands Anabolic Steroids Australia. Follow the same steps as described above. If this is the morning charge for the muscles of the buttocks, then leave the dumbbells for the afternoon.

4. Cross lunges (squats "curtsy")

Cross lunges for buttock training

This is not a ballet lesson, as you might think when doing this exercise. No matter how ridiculous it may look, its effectiveness has been tested by experience. In addition to the quadriceps muscle, this exercise is aimed at working out the middle gluteal muscles, which help to move the thigh to the sides and turn it in and out.

Muscles involved: quadriceps, buttock

one.    Stand straight, feet shoulder width apart, chest forward, arms bent at the elbows in front of you.

2.    Take a step back as in a lunge so that the right leg is behind the left Safe Steroid Store. Bend leg at the knee. Right knee must be located behind your left knee. The butt is tense.

3.    Focus on the left heel and return to the starting position.

four.    Do the same with your left foot. It was 1 repetition.

five.    Perform 4 sets of 15 reps, rest between sets of 30-60 seconds.

We complicate the exercise

Perform an exercise with dumbbells.

5. Swing back with bent leg

swing your legs back on the floor

This exercise is aimed at working out the muscles of the buttocks. Muscle tightening occurs during the first two weeks, provided that this exercise is performed regularly. Keep back flat in time fulfillment him exercises, the stomach should be tightened. Try to take and raise the bent leg as far as possible without involving the pelvis and spine.

Exercised muscles: buttocks and back of the thighs

one.    Get on all fours. The spine and neck should be neutral throughout the exercise.

2.    Lift your right leg, bent at the knee, up. Keep your foot level and tighten your buttocks muscles when the leg is up.

3.    Lower your leg and return to starting position.

four.    Perform 15 repetitions for both legs in 3 sets, rest for 30-60 seconds between sets.

We complicate the exercise

To complicate the exercise, add weight to the ankle so that muscle inflation is faster.

6. Squats

Bodyweight Squats

These are the most popular. exercises for elastic buttocks on our list. Squats - very effective especially for beginners, since it is not related to weight lifting, it can be done anywhere, so you dont have to go to the gym specifically for this, you can just tighten your ass at home.

one.    Starting position: standing, feet shoulder width apart.

2.    Stretch your arms in front of you and sit down.

7. Squat with abduction legs back

squats with the swing to the side

Very simple kind of exercise for priests at home and another variation on squats. The difference from regular squats is only that the muscles of the back of the thighs are activated by taking the leg back.

one.    Starting position: standing legs shoulder width apart. Perform a squat.

2.    Stand and take your foot as far back as possible.

3.    Return to starting position and do the same for the other leg.

We complicate the exercise

Try this exercise with dumbbells in your hands to speed up your muscles in your buttocks.

8. Pleated squat

squats plie

one.    Put your feet shoulder-width apart, spread your feet outward, and place your hands on your waist.

2.    Then do a squat. Try to keep your back straight and your head straight.

9. Squat with the abduction of the legs to the side

leg squats

one.    Starting position: standing feet shoulder width apart.

2.    Sit down, then stand and take your foot to the side as high as possible.

3.    Return to starting position. Do the same for the other leg.

We complicate the exercise

Perform this exercise with dumbbells in hand. Full charge for the buttocks, muscles of the arms and legs is provided to you.

So, these were the most effective exercises for buttock augmentation at home. Now let's move on to a more detailed and specific training scheme.

30-day workout program to strengthen your buttocks

Want to get a delicious ass at home and Total in 30 days ?! Then let's go. Below is a training scheme that is designed for a month, only on the ass and only for girls. This program is a real exercise for the muscles.  You will choose the most effective exercises for your buttocks yourself by trial and error. You will see the result in week of training leading steroids for sale. No equipment, no trips to the gym, all exercises at home can be performed at any time convenient for you. First you need to choose 5 exercises that you include in this program. Naturally, the type of exercise can be changed, but their number remains the same, and this is the main rule. How to pump up the ass at home:

DAYS

TRAINING

Day 1

 Do 6 sets of each exercise you choose.

Day 2

  Complete 10 sets for each exercise.

Day 3

 Do 6 approaches for each of the exercises 2 times.

Day 5

 Perform 5 sets of each exercise 3 times.

Day 6

 Do 10 sets of each exercise.

Day 7

 Perform 8 sets of each exercise 2 times.

Day 9

 Perform 9 approaches of each exercise 2 times.

Day 10

 Do the 6th approach of each exercise 2 times.

Day 11

 Perform 5 sets of each exercise 4 times.

Day 13

 Do 7 sets of each exercise 3 times.

Day 14

 Perform 6 sets of each exercise 2 times.

Day 15

 Perform 5 sets of each exercise 5 times.

Day 17

 Do 9 sets of each exercise 3 times.

Day 18

 Perform 5 sets of each exercise 3 times.

Day 19

 Do 7 sets of each exercise 4 times.

Day 21

 Perform 10 sets of each exercise 3 times.

Day 22

 Do 8 sets of each exercise 2 times.

Day 23

 Perform 8 sets of each exercise 4 times.

Day 25

 Perform 7 sets of each exercise 5 times.

Day 26

 Make 6 trips of each exercise 3 times.

Day 27

 Perform 9 sets of each exercise 4 times.

Day 29

 Do 12 sets of each exercise 3 times.

Day 30

 Complete 10 sets of each exercise 4 times.

4, 8, 12, 16, 20, 24, 28 days

 break.

P.S. One approach consists of 5 repetitions.

Conclusion

Strengthening the muscles of the buttocks, you will improve your posture, emphasize your femininity and slim silhouette. Also, it will be easier for you to cope with such everyday tasks, such as walking long distances and up stairs. All you have to do is find time for a workout, choose the best exercises for your buttocks from our list and do not forget to eat well and eat right. AND soon you will become a happy owner of elastic buttocks at home.

Tags: each exercise, each exercise times, exercise times, sets each, sets each exercise