To improve the appearance of the buttocks, women can perform a set of special exercises. You need to work with dumbbells or a barbell, otherwise muscle growth will not be observed. It is the fullness of the muscles that gives the buttocks a rounded shape and elasticity.
One-leg lunges are one of the most popular and effective exercises for developing the muscles of the buttocks. It can be done with dumbbells or a barbell. In the starting position, the legs are already shoulder-width apart. If using a barbell, place it on your shoulders. If dumbbells, lower your arms with them along the body. Step forward widely, keeping your body straight. The front thigh is almost parallel to the floor and carries all of your weight. If you are not sufficiently prepared, start with a low working weight so as not to injure your knee joint. The back knee does not touch the floor when striding. Hold for a while and return to the starting position.
Exercise "bridge" for the development of the gluteal muscles. Lie on your back, put your arms parallel to your torso, and bend your legs at the knees. While inhaling, tear your buttocks off the floor, lift it as high as possible, hold in the extreme position for a few seconds. Feel the tension in your gluteal muscles. Since this exercise is performed without weights, it can be done many times in a row until you feel a burning sensation. The bridge can also be performed with your feet on a bench.
A sufficient amount of protein in the diet is the key to successful muscle growth. Eat more dairy products, lean meats, and fish. Drink protein shakes before and after your workout.
Deadlift is a versatile exercise for the muscles of the lower extremities and back. Perfectly works out the buttocks. Place the barbell on the floor near your feet. Put your feet wide, socks should almost touch the pancakes. The back maintains a straight position throughout the exercise. Sit down and grab the bar with a wide grip. Get up from the squat while lifting the barbell in parallel. The bar should slide along the shins. This exercise is contraindicated in spinal diseases.
To make progress, gradually increase the weight of the weights. If you can easily do 10-15 reps with a specific weight, it's time to increase it.
You can also swing the muscles of the buttocks on exercise machines. To do this, use a breeding chair, a crossover, and a lower roller trainer. For the first exercise, sit in a chair simulator, lean the outer sides of your shins against the rollers. Begin to spread your legs to the sides through the resistance of the load, lingering in the extreme position. The more the back of the simulator is deflected, the more the middle part of the gluteus muscle is loaded. If it is vertical, the gluteus maximus muscle works. The next exercise for the buttocks is swinging the leg back. Use a dedicated lower arm trainer. Stand facing him, one leg on the stand, and the other rests on the roller. As you inhale, take that leg back as far as possible. Hold for a few seconds in the extreme position and lower your leg.
Now, on the same simulator, swing your leg to the side. This time, stand sideways to it, lift the roller to the side with your working foot. Do not jerk, strive to do the exercise slowly. All swings can also be done on a crossover, lower block machine. In this case, the role of the load is played by the lower block - a leg cuff on a metal cord.
