A characteristic feature of the beauty standards of our time are girls with hypertrophied muscles of the buttocks, rounded thighs and smooth and smooth legs. If you are not lucky with the proper inheritance and still want a sexy ass, you will have to work hard, since the construction of muscle mass in the buttocks area through exercise is a long-term process that requires adhering to a special diet and regular exercise.
Relieves an important fact: To form a new silhouette and surround the ass, it is not necessary to go to the gym, you can start to change and work at home in a special program with basic exercises..
Effective set of exercises to lose weight in the hips and glutes.
Before a serious transformation of the body, you must prepare, ridding the hips and buttocks of excess fat deposits that visually “spoil” the silhouette. Part of the fat should be permanently removed, and another should be converted into muscle mass, which makes the feminine form of the new standards so attractive. To lose weight and bring your buttocks and hips in tune, you need to work on a special program.
An effective set of exercises will not only help a girl to easily get rid of cellulite on her hips at home, but also to pump elastic buttocks for 25-45 minutes a day. To achieve maximum efficiency in the construction of glutes and thinning of the hips in the home, the girl will only need a carpet, a chair, dumbbells, jump ropes and comfortable clothes that do not cause interruptions.
You can also buy gymnastic tape.
There are a number of conditions that affect the effectiveness of physical charges in the home:
- To correct divide the meals – 5-7 times a day in small portions.
- Exclusion of product with fast carbohydrates
- Consume at least 1.5 liters. Clean drinking water per day
- Single regular execution Complex exercise for the buttocks and thighs in the home with an interval of 1-2 days will help achieve a remarkable effect
- Before starting the implementation of the complex. make sure to make Warm up, and after doing – stretching.
To warm – A set of preparatory exercises before training, which many people remember from school. A warm-up for the thighs runs in place for 2-3 minutes, jumping on a rope: the best cardiovascular machine for all muscle groups, balancing the head and torso, calf massage and any movement that strengthens the muscles of the buttocks and thighs.
These simple exercises ensure the joints and muscles of serious injuries, warm them and prepare them for heavier loads.
Stretching It is especially important in the early stages of training, so that after performing physical exercises the lactic acid is excreted correctly, the “culprit” of unpleasant muscle pain that appears in the first days after the start of training. Stretching allows you to strengthen and maintain elastic muscles, which is very important when “building up” the gluteal muscles.
Stretching will contribute to the total oxygen saturation of all muscle fibers. It is often a complex of relaxing exercises taken from yoga.
Complex exercise for the week.
Since the muscles of the buttocks and buttocks must be pumped regularly and intensively, many girls decide to rely on the professional trainers of the gymnasiums, who will carry out an individual training program and a nutrition plan specifically for a specific increase in muscle mass. , but not everyone has this opportunity. For those girls who decided to seriously make the transformation of the body at home, a weekly complex of exercises for the hips and buttocks was developed very simple and, what is more important, very simple.
The most effective and versatile exercise to “pump” priests in a short time is to squat. If you perform a series of squats competently for several approaches, do it regularly and constantly increase the load, pump the buttocks and hips for a week at home is real.
Of course, this will only be the beginning of a long journey, but after a while, regular training will bring the desired results.
A simple set of squats can be done every day:
- Focus # 1, # 3, # 5: classic squats with arms extended 15-20 times each
- Approach # 2, # 4: classic squats with arms stretched 15-20 times each, but every fifth position on the approach must be done with a half-minute delay at the lowest point of the squat.
It is important Complex exercises should be done slowly, gently, but with confidence, feeling the work of large and small muscles. At each elevation, the buttocks should be tightened.
Squats are performed on the legs that are placed on the same line as the shoulders, the back is as straight as possible, the body does not fall forward, the knees do not protrude beyond the fingers and form a right angle.
These squats will help deal with cellulite and begin to form rounded buttocks.
Training for girls
If the short and monotonous training program of the week is boring, you should keep in mind that the most effective exercises for the buttocks and thighs are done at home with the help of kaylateses. This is an effective set of exercises for girls, designed to inflate the buttocks and hips in a short time. The uniqueness of the program is that all the exercises are done very slowly, and doing them yourself at home is easy.
Kaylates for perfect glutes consists of several types of squats.
How to perform these exercises for the hips at home:
First squat Carried out slowly in four positions. Having lowered, it is necessary to exhale slowly, to squeeze glutes and to rise to initial position. We do those slow squats for a minute.
Then, without rest, we spent half a minute at the lowest point of the squat position and did not forget to breathe calmly. During the next 30 seconds, we perform spring movements at the lowest point of the squatting position, raising and lowering the body slightly.
Squatting in Plié pose With the knees spread to the sides they are performed within 60 seconds. During exercise, the thighs are tense, the buttocks compress during lifting.
Mahi on all fours. Standing on all fours, you must raise a flat foot and carry as much as possible to one side along the entire length, doing a side kick. Return to the initial position on the floor, raise the leg again, but already bent at the knee at a right angle, and without haste, bring the raised leg to the head.
Stop in this position for 10 seconds. Return to the original position.
While performing exercises, the gluteal muscles and the press are constantly tensed. Mahi perform for two minutes on each leg.
Planck. Do it with emphasis on the elbows, without bending or lifting the body, with maximum tension priests, hips and pressure for 60 seconds.
Lunges with springs. Expose the leg forward at a right angle, the second leg should be straight. After a lunge, the knee of a straight leg lowers four bills and raises four bills up.
The knee, which is in the front, does not move, is at right angles. The exercise for each leg is done for 60 seconds. This is followed by a delay of thirty seconds, and then, elastic movements of the bent knee, four counts in 30 seconds.
The back during exercise is flat, the muscles are tense.
These are classic, but effective exercises for the inside of the thigh, buttocks, legs and abs. This program is designed only for girls, and is designed for a daily 15-minute workout over a two-week period.
In addition to this complex, for the buttocks and elastic thighs at home perform the following exercises:
- Deep squats with touching the ground.. When going down, inhale, when going up, exhale – 15 times
- Pose “Bridge” – Legs separated shoulder width and bent at the knees. Elevate the pelvis by 7 to 10 centimeters by compressing the gluteal muscles 15 times. The hands are palms down
- Lungs with wide stride.. Breathe – ram, exhale – the initial position and rest. The hands on the waist. 15 times per leg
- Side lifts. Lying on your side, you must simultaneously raise your legs and upper body 15 times on each side.
This program is recommended at home. Begin with a mandatory stretch before completing classes.
How to get rid of cellulite in the legs and the bottom?
Cellulite is a sure sign of bad habits and lack of physical effort. Wanting to increase the volume of the muscles of the buttocks and eliminate the cellulite of the thighs, first of all, the girl should become a habit of regular exercise.
With a directed anti-cellulite treatment, one must remember to take a proper and deep breath, which enriches all the tissues of the body with oxygen, and while doing cellulite exercises on the legs and thighs, it is necessary to force the muscles of the buttocks and thighs as much as possible, and the new toned and sexy silhouette will not be forced wait a long time
At home against cellulite on the thighs and buttocks performs exercises in the form of:
- deep squats with dumbbells – 20 times during three or four series
- Jump rope: at least three series of 40-50 times.
- “Walk” on the gluteus maximus and thighs, as much as strength is enough, and once again
- Raise your legs as high as possible, lie on your stomach: 20 times in three series.
Exercises to increase the buttocks.
By the way, muscle building in the buttocks can really be at home, and so do many girls who believe in themselves and are not afraid of difficulties. Using the weight of your own body, you can achieve impressive results by pumping your hips and glutes.
So how do you increase your ass at home with the help of a simple exercise?
For this, you can offer these exercises to perform at home:
- Classic deep squats with a touch of booties in 2 to 3 sets of 15 times
- “Walking on the wall” is done while lying down with knees bent and legs that rise above the head. Therefore, one must “walk” along the wall – twice up and twice down, in 2-3 approaches, 15 times
- The “Football sitting”, sitting on a chair, should squeeze the ball between the knees for 30 seconds. The number of approaches – 2, from 10 to 15 times.
- “Walking the buttocks and hips” on the floor, sitting on the floor, crossing the arms or extending them, “walking” should be done in two minutes
- Turn backwards, you must lean on a chair or any other piece of furniture and swing alternating legs. Mahi can be taken aside to strengthen the hips.
Dumbbell program for women.
The most effective programs for girls include exercises for the buttocks and thighs with weight. At home, put weights from 1.5 kg to 3 kg, or replace them with ordinary plastic bottles with water or sand.
20 minutes of exercises for hips and glute elastics. with dumbbells will help to quickly get rid of excess weight, pump the buttocks and thighs at home:
- He launches forward with a big step, then with the other leg, returning to the starting position.
- Squatting with arms raised
- Dumbbell bends down without bending the knees.
- Plie with dumbbells between the legs.
All exercises at home for the buttocks and thighs with dumbbells are done 10 to 15 times, in 4-5 sets.
Exercises for men.
A set of muscle mass in men is very different from the female, due to intensive metabolism. Therefore, all exercises for the buttocks at home for men are performed with an additional load in the form of dumbbell, weights, sometimes with a “weight” vest and sports weights for arms and legs.
Complex training for men at home:
- Jump the rope. The exercise should start with regular breaks without interruption for 3-5 minutes. The main task is to bend the legs strongly in the knees in a jump. This is the goal of the rope exercises and the correct technique.
- Squatting with weighting
- Lunge with weighting agent a weight of 4-5 kg
- Mahi’s legs lying on his stomach. – back and to the side
- Mahi standing backward
- Pose “Bridge” – lifting the pelvis lying down
- Hand bar with dumbbell and alternate pull-up to the strap.
The complete set of exercises for the buttocks and thighs is desirable to perform 4 sets of 15 to 20 times.