Round tight buttocks – the dream of almost any woman. Thanks to a sedentary lifestyle and work in the office, most of the gluteal muscles are used very lightly and quickly atrophy. To get them back in shape, you need them to work again.
We all know: to get a beautiful body, you need to buy a subscription to the gym and attend regularly. And how to inflate the buttocks, without leaving home?
You can take your back to almost perfect parameters at home, without special sports equipment. Depending on the physical condition, good results can be achieved quickly, already in a month of regular classes.
In women, as a rule, excess fat reserves are deposited in the hips, waist and buttocks. Therefore, to see the relief of your priests, you not only need to do the exercises correctly, but also carefully control your diet. Otherwise, all your work will remain hidden under a layer of grease.
In this case, we are talking about a healthy and balanced diet, and not diets! No diet in the world will make your body attractive and beautiful without damaging your health. Therefore, once and for all, give up the unreasonable restriction of your food.
Everything must be done with the mind. It is not necessary to lose weight, it is good to simply tighten it with a proportional figure.
And for this it is very important not only to train, but also to eat well.
Basic nutritional principles for perfect glutes.
- Drink more water. Our muscles are composed mainly of water, so that your deficiency in the body negatively affects the growth of muscle tissue.
- Remove from the diet the sweets, sausages, fast food, junk food. This includes all kinds of soft drinks, french fries, hamburgers, french fries, etc. This food will not do you any good and your exclusion from the diet will allow you to forget about excess weight forever.
- Eat natural and healthy foods, rich in vitamins and trace elements, both at home, at work or at school. The obligatory part of the diet should be vegetables and fruits. Do not neglect this rule, and the body will thank you!
- To increase the muscle mass of the buttocks, include a sufficient amount of protein in your menu, since without it muscle growth is impossible.
- Eat 4-5 times a day, but little by little. If you are hungry, do not wait for the next meal, eat a handful of nuts or a banana. Your body should not experience a strong hunger sensation, otherwise it will begin to take care of it, reserving part of the food in reserve, in case you have to starve again, on the sides, on the buttocks and on the thighs. It is unlikely that you want it.
- Try to cook at home alone. Only in this case will you know exactly what the cooked dish consists of.
- Try to follow proper nutrition for a month and not two. This must be a way of life for you.
Before starting your workout, be sure to do a good workout to warm up your muscles. At home, jump, do vigorous squats, make leg movements, knead the joints. Do not forget to drink water even at home.
The main exercise for the legs to pump the glutes, and at home, and in the gym, whatever you say, are the squats.
- Squats with legs wide open. The back throughout the exercise should remain straight. The feet should look in different directions, block them in this position. Do 2-3 approaches in 20 squats, lowering the hips parallel to the ground.
- Lifting the pelvis with a straight leg. At home, rest your palms on the floor, evenly under your shoulders, with your arms back. The legs should be bent at the knees and stand on the floor. Lift one leg and perform a body lift. Do the exercise correctly: keep your back straight. It will be enough to do 3 sets of 15-20 lifts on each of the legs.
- Lifting of arms and legs. Lying on your stomach or carpet, stretch your arms forward. Raise your arms and legs simultaneously and lock in this position for a couple of seconds. Then return to the starting position. At the same time try to feel the tension in the gluteal muscles. At home, complete 3 sets of 20 ascensions.
- Lifting the leg bent at the knee. On your knees, place your hands on the floor in front of you, leaning on them. Lift the knee, bend the leg up, stretch the heel to the ceiling. Throughout the exercise, keep your leg in the weight and do not lower it to the ground. Do 3 sets of exercises 15-20 times for each leg.
- Lunge back with the rise of the leg. Put your legs apart shoulder width apart. Lunge back and then, quickly returning to the starting position, lift the thigh perpendicular to the body. The knee of the front foot should not look behind the sock. Do also 3 series 10-15 times on both legs.
- At home, squats will also be a basic squat type. Put your legs together, your back is even. From this position, step aside and perform a squat. Sit down exactly until your hips reach a parallel position with the floor and do not reduce, kneeling, knees together. Next, make a squat position on the other leg. Do about 20 repetitions in one direction and the same in the other.
- Lunges In this exercise, we make attacks a little more classic. Stand with your legs shoulder width apart. Move your right leg back and do not put it straight, but a little diagonal, as if you were crossing the left leg. Squat until the left hip is parallel to the floor. Do the exercise 20 times for one and 20 times for the other leg. It will take 3 approaches.
- He leans forward on straight legs. We got up exactly. The legs are straight, slightly separated. We make forward curves, without changing the position of the legs. The back is, as always, straight, the main pressure on the heels. Bend as low as the gluteal muscles allow. We do at home 3 sets of 30 to 50 reps fast enough without slowing down the pace.
- Lifting your hips, lying on your stomach. Especially good exercise for the study of the buttocks. Take a horizontal position on the abdomen. Bend the legs, forming a right angle, join the heels and separate the socks. The elbows rest against the ground in front of you. Exhale, stretch your buttocks and lift your hips, tearing them off the mat. At the top try a second to block in this position. Do 2 sets of 20-30 times.
After a workout, be sure to stretch the muscles of the thighs at home, so that the buttocks have a round and beautiful shape. At home it is better to stretch at least ten minutes.
The dream of many women are intelligent, attractive buttocks. Often, due to lack of time, classes have to be held at home, but there are many positive things to work at home. The main thing is not to be lazy, perform the exercises correctly and eat in a complete and balanced way.
The result will come soon! Maybe in a month you will catch the admiring looks of men!