Beautiful and firm buttocks are the cherished desire of many people. There is a special set of exercises for pumping this muscle group, which, by the way, can be done at home.
It is necessary
dumbbells
Instructions
Step 1
Take the starting position. Lie on the floor with your stomach down. Raise your torso by resting on your elbows. Bend one leg at the hip joint. Please note: it should be as tight as possible to the body. You should feel the contact of your thigh with your knee. Pull the other leg back without bending at the knee. When performing the exercise, make sure that your back remains flat, does not bend. Slowly lift your outstretched leg off the floor. Avoid bending it. Return to starting position. Do not make sudden movements. Repeat the exercise 10-15 times on each leg.
Step 2
Do a dumbbell exercise. To do this, stand up straight. Pick up dumbbells weighing 2-3 kg. Spread your legs a little. Watch your back during the exercise. It must remain level. Inhale with your right foot. Note that the knee bend angle is 90 degrees. With a vigorous effort, return to the starting position, exhaling. Repeat the exercise on the other leg. Remember to keep your balance. Perform this exercise 10-12 times on each leg, 2-3 sets. Remember, the wider the stride, the more the gluteus thigh is engaged.
Step 3
Try to include leg swings in your exercise routine. This will effectively target the gluteus maximus muscle. This exercise is excellent for improving the back of the leg. Take the starting position. Stand up straight, grab the back of a chair or bed with both hands. This will be your support. Tilt your body slightly forward without arching your back. As you inhale, make a smooth swing with your leg, lifting it to the maximum height. As you exhale, return to the starting position. Repeat this exercise 10-15 times on each leg, for 5-6 approaches. Increase the load gradually.
