Tight and toned buttocks will never go out of style. A beautiful body is pride. The beach season is just around the corner, and you should think about the state of your figure. A special set of exercises for the buttocks will help you with this.
Exercise 1
This exercise can be considered the most versatile. All that is required of you is to periodically strain and relax the gluteal muscles. You can perform the exercise while standing in line, sitting at your workplace, or lying on the couch. Minimum effort - maximum result.
Exercise 2
Raising your pelvis is one of the most effective exercises you can do at home. To do this, take the starting position. Lie on the floor. Bend your legs slightly at the knees and spread them at shoulder level. Place your hands behind your head, bending them at the elbows. Tighten your glutes as much as possible and slowly raise your pelvis. Hold at the end point for 10-12 seconds. Return slowly to the original position. Repeat the exercise 10-15 times, taking a short break between lifts.
Exercise # 3
The simplest but equally effective exercise is squats. Spread your feet shoulder-width apart. Place your hands in front of you, without bending them at the elbows. Perform the squat so that the knee forms a right angle. Gently return to the original position. When doing the exercise, make sure that the heels do not come off the floor. Otherwise, the load will be significantly reduced. Perform 15-20 squats at a slow pace. Remember: the back must remain straight when doing the exercise.
Exercise 4
Leg swing is an equally popular exercise aimed at strengthening the gluteus muscle. Get on all fours. Try to keep your back straight throughout the exercise. In this way, you will avoid various kinds of injuries. Perform alternate swings with straightened legs back, as high as possible. In this case, do not lower your leg to the end. Hold it off the floor for 2-3 seconds. It is recommended to perform the exercise for 5-7 minutes at a slow pace.
Exercise # 5
Another exercise to strengthen the gluteal muscles is leg swings. Take the starting position. Squat down. Position your legs so that right angles form at the knees. Place your hands on the floor. Perform 18-20 swings with your legs bent at the knees. Moreover, these should not necessarily be upward ascents. Swings can be performed to the sides. In this case, you should raise your leg to the level of the buttocks.
Exercise # 6
This exercise is performed from a standing position. Grasp your right leg with your hands, bending it at the knee. Then swing forward. Return slowly to the original position. Repeat the exercise with your left leg. Be careful, perform all movements smoothly, without jerking. Repeat the exercise on each leg for 20-30 swings.
Exercise 7
Lie on a flat surface with your stomach down. Put your legs together. Clench your palms into a fist, placing them under your chin. Slowly lift your left leg up without bending it at the knee. Lock in this position for 5-7 seconds. Gently return to the original position. Repeat the exercise on your right leg. Do not hurry. Perform the exercise for 5-7 minutes, remembering to breathe correctly.
Exercise 8
Forward lunges are a fairly common exercise that is used in various complexes, since it involves the work of several muscles (including the gluteal muscles). Put your feet together. Place your hands along the body. Lunge forward with your right foot. Fix in this state for 5-7 seconds. Gently return to the original position. Repeat the exercise on the left leg. Experts recommend doing it for 5-7 minutes.
Exercise 9
Take the starting position. Get on your knees. Place your hands on your belt. Sit on the right side. Return slowly to the original position. Then sit down on the left side. Return to starting position. Do the exercise for 7-10 minutes.
Exercise 10
Sit on the floor. Stretch your legs forward. Try to keep your back straight without bending your lower back. Move forward gently using the movement of the buttocks. Return slowly to the starting point. Do the exercise for 7-10 minutes.
General tips and tricks
Before starting classes, be sure to ventilate the room. A room filled with fresh air contributes to the right mood. Play your favorite song to cheer up. It should be calm but rhythmic. This way, the music will not distract you from your exercise routine.
Start each workout with a light warm-up, which should be aimed at preparing the muscles for the main loads. Thus, you will be able to avoid various kinds of injuries.
If you decide to get your buttocks in great shape, do not forget about proper and balanced nutrition. Even with maximum physical exertion, but without taking into account your daily menu, you will not be able to achieve your intended goal. Remember this.
