Fashion and opinions about the beauty of women’s bodies are constantly changing. And now everyone wants to have beautiful rounded buttocks.
This can be easily achieved with the help of simple exercises. For most girls, it is very important that their figure approximates the ideal. To inflate the buttocks and buy seductive forms can be easily even at home.
And it is not at all necessary to buy expensive simulators. All you need to do is a gym mat, comfortable clothes and half an hour of free time.
In fact, for many women it is very important that the training does not require large expenses.
Count on homework
Before beginning the training, you must understand what results you need to achieve. After all, to eliminate body fat and build muscle you need different exercises. If there is a lot of fat tissue in the buttocks, cellulite is present, which means that anaerobic exercises should be included in the training complex: running, jumping, exercising and other loads of sweat.
But sometimes a lot of glutes are not associated with fat, but with the size of muscle tissue, although this rarely happens in women. In this case, the strength exercises should be given less time.
If it is required simply to pump the muscles and give seductive forms to the gluteals, it is necessary to perform strength exercises with accuracy. The muscles of the berries of the girls respond easily to the load and grow rapidly in volume. If you choose the right exercises, you can pump them for a couple of months, even at home. Best of all, the gluteus maximus muscle grows from power loads.
Therefore, it is necessary to use different weighting agents for inflation. At home for women, you can carry weights or ordinary bottles filled with water.
Basic rules of employment.
Making at home is much more pleasant than in the living room. At home you can light your favorite music, choose any comfortable clothes. But for the training to be effective, we must not forget some of the rules:
- classes in the home should be regular, preferably every two days, but every day, because at home the load is not so strong that it is necessary to rest, although if the muscles do not recover, their weight will not increase,
- each day the training should start at the same time, preferably one hour before lunch or before dinner,
- the selected complex can alternate with other loads, for example, training on an exercise bike is useful,
- the load should increase gradually: if you are not used to training, then you should not immediately perform the maximum number of repetitions or use a weight, otherwise the muscles will run out and will not grow,
- Each exercise must be carried out strictly following the technique to eliminate injuries, especially if weights are used.
- As for the pumping of buttocks, women need a large number of repetitions to avoid overload, it is better to divide them into 3 to 5 sets of 10 to 15 repetitions.
- It is very important to pay attention to the rhythm of breathing: tense muscles, preferably when exhaling and when inhaling, to relax,
- To quickly increase the buttocks at home, it must be intensely involved: the muscles of the gluteus maximus should burn, and after the classes should feel pleasantly tired.
What to include in the classes.
You can perform any series of exercises designed to stimulate the muscles of the buttocks. But when you study at home, it is easy to make changes if you wish.
It is allowed to change the number of repetitions or the number of approaches, exchange exercises or add others. In general, you can do this without any adaptation, but if the gluteus maximus needs a strong increase, weighting agents will be required.
For women it is better to use no more than 1.5-2 kg.
There are many exercises to build muscle in this place. Not all are possible at home. Of those that do not require the use of simulators, the most effective are only four. It is true that they have options, so they can diversify the complex, alternating between different forms of implementation. Then, the best exercises to inflate the buttocks:
- kick your feet
- buttock bridge.
How to squat
Squats are the most effective exercises to pump the glutes at home. Despite their apparent simplicity, they really help improve the shape of the buttocks.
Even without weighing, only with their own weight, these exercises activate the metabolism, start the process of burning fat and increase muscle volume. What squats are needed for the muscles of the buttocks?
- Classic option The legs should be wider than the shoulders, the arms can be pulled forward, gathered behind the head or put on the waist. The squat should be slow, lowering the pelvis downward and slightly backward. It is advisable to make sure that the thighs are parallel to the floor and that the knee joint forms a right angle. Try to keep your back straight, and your heels should not be pulled off the floor. Such squats will help strengthen the gluteal muscles.
- Squats-plie. In addition to exercising the gluteus maximus muscle, this exercise strengthens the hips. To do so, try to extend the legs more than the shoulders and turn the socks inwards. When you bend down, lower the pelvis and separate the knees.
How to do lunges.
This exercise effectively helps form rounded and beautifully formed buttocks. Many options for its implementation allow you to select the desired load.
- Classic attacks are made forward from a standing position. At the same time, the legs should be placed shoulder-width apart, and the arms should be lowered. Then, a big forward step is taken so that the front leg bends towards the knee and the hip is parallel to the floor.
- The reverse thrust implies a step back. The position is almost the same as when it is thrown forward, but the emphasis is on the back leg, so the slightly different areas of the muscles are tense.
- Another option, well stretching the gluteus maximus is the speed of the skater. When performing this exercise, the leg moves back and diagonally, behind the other leg. Hands can be put on the waist or carry weights on them. The legs in the extreme position are bent. The thigh of that leg, which is forward, must be parallel to the floor.
How to make the bridge
This is another effective exercise at home to pump the gluteal muscles. It is done from the supine position. In this case, the legs are bent at the knees.
On the exhalation, lift the pelvis, stretching the buttocks. It is necessary to make sure that the back remains straight. A little persistence in this position.
If the exercise is very simple to perform, you can put a weighting agent in your belly. It is important to make sure that the increase is not done at the expense of the waist, but with the help of the leg muscles.
Various options of movements.
The best known exercises are moving the legs from a standing position. First one leg is raised, then the other. There are several options: you can lift them forward, backward or to the side.
The hand is better to hold onto the support. Exercising was effective not only for the muscles of the thigh, but also for the buttocks, it is better to swing with the weights.
To get fast results, perform 25 repetitions on each leg.
There are some more options for movements.
- Lie on your side, raise your upper body, holding your hand under your head. The legs straighten. Lift the upper leg, then lower it, without touching the second leg. So repeat 25 times. If a burning sensation appears on the buttocks, then the exercise is performed correctly.
- Very effective rear kicks from the four-leg position. The hands are bent at the elbows, so that the pelvis rises above the head. This provides a load on the gluteal muscle. Turn each leg upwards 10-15 times.
Other types of charges.
The complex may vary, including other exercises. They are less effective, but will help quickly form the rounded shape of the buttocks in the home.
- Walking on the buttocks tones the muscles, relieves cellulite and improves blood circulation in problem areas. Therefore, such a walk is necessary if there is body fat in the buttocks.
- Other effective exercises are the ship and the star. They are a bit similar. For the first, lying on your stomach, you need to stretch your arms in front of you. Lift the upper torso and both legs simultaneously, while trying to tighten the muscles of the buttocks. And for the exercise, the star of the leg and arm should be further diluted.
Such training at home is quite effective for girls. She helps them quickly get rid of excess fat and form a beautiful figure.