Developed gluteal muscles create a beautiful curve for the female figure. You can pump them up in the gym, but homework will also help achieve the desired effect. It is important to correctly draw up an exercise program and follow a balanced diet, a positive result will appear within a month.
Exercises for a beautiful butt: what to choose
A number of useful exercises are available at home, from which you can compose the desired complex. First you need to decide what kind of result is needed. The rule of fitness says: if you need to burn excess fat, lose weight and tighten your skin, exercises are performed at the most intense pace, 14-15 repetitions per set. You need to start with 1 set, gradually bringing their number to 3.
For thin girls who want to increase the volume of the gluteal muscles, it is better to do the exercises more slowly, 8 repetitions per set. You will need additional weights: ankle cuffs with filler, dumbbells or a barbell.
Before starting classes, a warm-up is necessary, for example, exercise on a stationary bike or regular gymnastics. It is important to warm up all muscles well. After the complex, you need to do several stretching exercises. If you need to simultaneously develop muscles and get rid of excess body fat, it is recommended to end the complex with an intense cardio load: walking on a stepper, running, jumping rope.
Complex for beginners
The best exercise for developing gluteal muscles is squats. Starting position - legs are shoulder-width apart, feet are parallel to each other. Sitting down so that your hips are at right angles to the floor, extend your arms in front of you. Monitor your breathing during exercise.
Complicate the movement by taking the bar from the bar and placing it on crying. Another option is to squat, alternately taking your legs back, and bending your arms at the elbows.
Deep lunges tighten the back muscles of the budr well. Standing straight, make a lunge with your left leg back, slightly winding it behind the supporting right and bending at the knee. Keep the buttocks in tension, pull in the stomach. Linger in this position for a few seconds and return the leg to its place.
Bent leg swings in a kneeling position are very effective. Straight arms rest on the floor, the back is straight, the stomach is tucked up. The leg bent at the knee rises as high as possible, the spine remains motionless, the foot is tense, the toe is not extended. After making 15 intense swings, repeat the exercise with the other leg.
A regular bridge will help to tighten the flaccid muscles. Lying on your back, bend your knees, stretch your arms along the body. Raise the pelvis sharply, lingering in this position for a few seconds, while straining the buttocks.
At the end of the complex, make a stretch. Sitting on the floor, reach for the toes, feeling a strong tension in the hips and calves. Stand up, raise your arms, stretch upward, lifting yourself up on your toes.
To achieve a visible effect, you need to devote at least half an hour a day to exercise, supplementing them with cardio load. A balanced diet with lean meats, vegetables, and whole grains will help to strengthen the muscles of the buttocks.
