Round, toned buttocks are a sign of health and beauty. Every girl dreams of being the owner of elastic buttocks. Do not rush to think that it is very difficult and give up training. You need to know the reasons why your buttocks may be flat or weak.
This could be:
Sedentary lifestyle;
Improper nutrition;
Incorrect exercise technique;
Excess weight;
Overtraining.
I want to assure you that the muscles can be increased in size and made the volume that you like. The gluteus maximus muscle is one of the strongest and largest muscles in humans, so it quickly increases in volume.
So, what you need to pay attention to:
Watch your diet. It should have enough proteins, fats and carbohydrates;
Training should be aimed at increasing muscle mass;
Use weights;
Increase the load gradually;
Be sure to fully recover from your workout.
You don’t have to go to the gym to pump up your ass. You can workout at home. Exercise should be regular.
A simple set of exercises for the buttocks at home
Be sure to warm up!
Lunges are a basic exercise for the muscles of the legs and buttocks. Lunges are considered a difficult exercise due to the need for constant balance.
Execution technique:
The back is straight. Place one foot forward and gently lower down until the thigh of your front leg is parallel to the floor. Do 10-14 sets.
Romanian cravings
Legs slightly less than shoulder-width apart, arms with dumbbells down. Take a deep breath and gently pull your pelvis back, as if you want to sit on a chair, tilt your body forward, hold this position for 1 second. Exhale and smoothly straighten your back. Do 3 sets of 20 reps.
The following exercise will allow you to better feel the buttocks.
Standing on one knee, the front leg in front of us, we make smooth movements back and forth. Set the front leg at 45 degrees and do the same movements. We put the front leg to the side, move smoothly. Do 10-15 reps for each leg.
Walking on the buttocks
Sit on the floor and move your buttocks forward, helping yourself with your hands. Then return to the starting position.
This exercise will help:
Improve blood circulation in the pelvic area;
Improve digestion;
Reduce leg swelling;
Reduce cellulite;
Strengthen the muscles of the back, abdomen, thighs
Add some intense exercise. Do each one one by one.
We make 3-4 circles.
Jumping up from the squat: 15-20 reps.
Jumping out, bring the knee forward: do 15-20 reps for each leg.
Back leg swings: 15-20 reps per leg.
We bring the knee forward and lunge: repeat 10-15 times on each leg.
Glute bridge
Lie with your back on the mat. Place your hands along the body. Bend your legs at the knees. Lift your pelvis off the floor. Hold the position for 3-5 seconds.
If you do these exercises regularly, the result will be sure. Also, do not forget about physical activity during the day. Move more, walk. Diversify your life. Take up dancing.
