Rounded and firm buttocks are a dream not only for women, but also for men. But sagging muscles hardly add beauty to this part of the body. If you want your buttocks to look their best, you urgently need to sign up for a gym and exercise intensively.
Instructions
Step 1
Given the fact that from a sedentary lifestyle, the gluteus muscle loses its elasticity and sags, one of the most important exercises will be squats. Before starting your workout, learn how to do the basic squat, which is the basis of many exercises. To do this, take a pose as if you were sitting on a chair. The thighs should be parallel to the floor and the knees should be well above the toes. Feet shoulder width apart, toes slightly turned outward.
Step 2
While resting on your heels, start squatting. In this case, your palms should be on the back of your head, and your shoulders should be straightened and laid back and down. The loin does not bend. Having mastered the usual squatting, you can safely proceed to exercises such as "toe-heel", "knee shaft", "rocket", etc. Exercise "toe-heel" is performed as follows: feet are wider than shoulder width, toes outward, palms on the hips. Lift your heels off the floor and lower them back down to the floor. This exercise should be repeated 10-12 times.
Step 3
"Knee shaft" - feet shoulder-width apart, palms behind the back of the head. Lift your left knee up diagonally with your right elbow. Bring your elbow to your knee. Next, do the main squat, then change your leg. Repeat this exercise 10-12 times. "Rocket" - resembles a "swallow" with a basic squat. Also performed 10-12 times.
Step 4
To increase the muscles in your buttocks, you should turn to strength training. There are several basic exercises that are recommended to be performed 6-10 times in 1-4 sets. For such exercises, rest time is set aside for 2-5 minutes. One of the most popular exercises in the gym is the barbell squat. Start with a low weight, gradually increasing the load.
Step 5
But lunges are considered the most effective exercise for the buttocks. For this type of workout, grab dumbbells and take a step forward. Then, bending your knee, lean on it and slowly begin to squat. In this case, arms with dumbbells are extended forward. Give a push and return to the starting position. By intensively performing all these exercises and regularly visiting the gym, after a month you will be able to notice that your buttocks have become more toned and attractive.
