Buttocks can be pumped up at home, but instructors still recommend choosing a gym for exercise. In this case, you are guaranteed a significant result in a fairly short time. In the gym, you can use weights, large simulators, and, after consulting with a trainer, correctly set the execution technique, which will avoid injuries.
Beautifully contoured buttocks are not only a reason to show off on the beach in the summer, but also strong muscles, no cellulite and self-confidence. It is easier, safer and faster to form relief elastic buttocks in the gym on basic exercises than at home.
Run
You can start your workout with a small cardio workout, more specifically with a treadmill. Running has long been recognized as an effective and versatile remedy for improving muscle tone throughout the body. As for the lower part, while running, the muscles of the lower leg, calf, hip and gluteal muscles are actively strengthened. To increase the load on the buttocks, set the treadmill at a slight angle. When jogging, try to put your foot first on the heel, only after transferring to the toe.
Squats
Next, do the most effective exercise for shaping your buttocks - squats. Squats are considered a basic exercise that not only strengthens the muscles, but also gives them strength and volume. Start squatting with no weight or with a small body bar (bar), doing 3 sets of 10-12 reps. By doing the exercise without weights, you will tone up, but not seriously change the shape of the buttocks, so switch to squats with weights as soon as possible. A barbell or dumbbells are used as a load. The weight should be selected in such a way that the last two repetitions of the exercise are given with difficulty.
For beginners, it is best to do squats with your legs wide apart. In addition, put your feet not parallel to each other, but slightly spreading the toes of the legs to the sides. You need to lean on the heel and the outer edges of the feet. As you rise and fall, watch the position of your knees, they should not go beyond the toe or "fold" inward. Only with the correct formulation of the squatting technique can you give the knees the minimum load, and the maximum muscles.
Weighted lunges
After squatting, move on to lunges. It is best to use dumbbells or a small barbell. Hands are kept straight along the body, lowering the weight below. The back should be as flat as possible. They begin to perform the exercise with a lunge with one leg forward, the other leg should be left back, while the knee is on the floor. The number of approaches is left the same as in squats, that is, 3 approaches are performed 8-10 times. Gradually increase the load, bringing the number of repetitions to 15 in 3-4 approaches.
Bench press using a platform
To pump the inner surface of the thigh, to strengthen the large, middle and small gluteal muscles will help the exercise on the simulator "bench press". The advantage of exercising on such a simulator is that you can use quite large weights, but it is important not to violate the execution technique.
The legs are placed on the platform, the lower back and buttocks are firmly pressed against the surface of the simulator. Flexion and extension of the legs in the knees is performed at a calm pace, while the knees are not fully extended, and during flexion they do not violate the angle between the thighs and the lower leg of 90 degrees. As in the squat, it is important to ensure that the knees do not come together, and that the lower back and pelvis do not come off the machine. Improper technique can put stress on the lower back. Begin to perform exercises in small amplitude from 8-10 times. Do 3 sets.
Glute bridge
For a high-quality study of all the muscles of the buttocks (large, small and medium), it is worth including the gluteal bridge in the training program. You can start doing it without weighting, gradually adding weight in the form of a barbell. In addition to the buttocks, the calf muscles, the anterior thigh muscles, the core and the extensors of the spine will be included in the work.
Beginning the implementation of the gluteal bridge traditionally with 3 sets of 8-10 times, gradually increasing the number of repetitions and adding weights.
