Tired of home workouts that don't work, thinking lunges and squats are useless? Most likely, the matter is in the wrong execution technique. Below are some effective butt exercises that will firm up your butt.
If you like tight clothes, then regardless of the season of the year, your buttocks should remain in shape. To do this, you need to know how to quickly pump up your ass at home without going to the gym and exhausting diets. To keep the muscles in good shape, self-training should be intense enough in several approaches at least 3 times a week. This is the only way to correct body fat and make the buttocks elastic. However, do not grab all the exercises at once. It is enough to choose the most convenient and less traumatic complexes for you and gradually increase the number of performances at a time.
The most important thing in training is the technique of performing a set of exercises for the buttocks. Pay attention to the lower back, it should not bend, otherwise all approaches will be not only useless, but also dangerous for the back.
Many girls are interested in whether it is possible to pump up the ass without the participation of the quadriceps, since everyone wants to have thin legs. However, almost all effective glute exercises involve the muscles of the legs, back, and abs. But even in this case, you should not give up lunges and squats, since the muscles must develop proportionally, and at home it is impossible to pump your legs. The plumpness of the legs is rather a consequence of the presence of excess body fat, which can be corrected with the correct diet.
For beginners, 10 repetitions are enough. The amount of exercise should be increased every 2 weeks. It is also advisable to combine dynamic and static exercises, take weights and perform several approaches.
A set of exercises for elastic buttocks
Raising the leg upwards with weight. The abs and lower back are tense.
Raising a straightened leg without weighting. The back should not bend.
Tilting the body and simultaneously raising the leg to parallel with the floor with fixation at the top point.
Cross-legged body bends. The back in the lower back should not bend.
Raises the pelvis with the knee. Feet shoulder width apart.
Raises the pelvis with a straight leg. The extended leg should be in a straight line with the body.
Raises the pelvis with the leg extended at right angles to the floor. The other leg should be bent at the knee.
Bent-leg pelvis lifts. Place the foot of one leg on the knee of the other, parallel to the floor. The back should not bend.
Raising the legs from a prone position. The abs and lower back are tense.
