12 Exercises For Firm Buttocks

12 Exercises For Firm Buttocks
12 Exercises For Firm Buttocks

Video: 12 Exercises For Firm Buttocks

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Video: Firm up / toning buttocks workout - Level 1 - No Music 2023, February
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Rounded elastic buttocks without cellulite and fat deposits are a natural desire of many. You can achieve it at home, doing a dozen exercises every day.

Fitness for the buttocks: how to do it

“The gluteus muscles help control the pivot point of the body - our hips,” says physiotherapist Jennifer Esker. - We need strong, active buttocks for movement. As a result of a passive lifestyle, poor posture and prolonged sitting without interruption, the gluteal muscles weaken, which ultimately leads to health problems."

Therefore, you need to train the muscles of the buttocks every day.

One of the most popular exercises, squats put a lot of stress on the knees and joints, which is why not all athletes can perform them. The exercises below are safer and can be part of your daily fitness routine.

Instructions: For one activity, select at least three exercises from the list below and do each at least 15 times, then immediately move on to the next. After completing one set, take a break for no more than a minute, and then proceed to the second. Exercise 1

Lie on your back, stretch your arms along the body or to the sides, bend your legs at the knees. The knees should be directly over the ankles. Lift the body up, lean on the floor with your shoulder blades.

Tighten the gluteal muscles, and then begin to "step" with your legs forward as long as possible. Then go back "walking" back. Do 15 reps.

Exercise 2

Get on your knees (so as not to be rigid, it is recommended to do the exercise on a gymnastic mat). This is the starting position. From it you need to climb into a squat.

To do this, lift the knee of your right leg and stand on your foot (placing your foot in front of the body), then do the same movement with the other leg. Now take the starting position, alternately returning your legs to the starting position.

On a note!

The human buttocks combine three muscle groups: the gluteus maximus, gluteus medius, and gluteus minimus. According to sports medicine physician and physical therapist Clifford Stark, many injuries from knees to hips are due to weak gluteal muscles.

Exercise # 3

Stand with your back to the support - chair, sofa, bed. Place one leg behind your back and place it on the edge of the support, and keep the other in a lunge position.

Lower your back leg down, then return it to its original position. Repeat 15 times and start training the other leg.

Exercise 4

Take a stable chair or get ready to do the exercise by leaning against the edge of a sofa or bed. Lean your shoulder blades on the support, stretch your legs forward, bend them at the knees. Check yourself: the feet should be under the knees.

Lower your buttocks down, and then return them to their original position. Be careful not to round your back during the exercise.

On a note!

Now attractive female forms have clear parameters. Scientists have calculated that the ideal bending angle of the spine at the bottom is 45.5 degrees.

Exercise # 5

Get on all fours. Spread your arms shoulder-width apart and bring your knees together.

Raise your right knee and swing your leg to the side, linger at the maximum point for five seconds. Return to the starting position and repeat 15 times, then give the load to the second leg.

Exercise # 6

Lie on your back with your arms extended along your body. Bend your knees, spread them apart, and close your feet.

Tighten your glutes and alternately raise and lower your torso, working your abs and glutes. Repeat at least 15 times.

By the way!

You can't pump up your "ass like a nut" by doing just squats.This type of exercise works well only for the gluteus maximus muscle, but gives a weak load of medium and small.

Exercise 7

You will need an office chair to complete this exercise. Stand with your right side to the back of the chair, put your right hand on it. She will serve as a support. This is the starting position.

Make a swing with the left leg bent at the knee forward, followed by a swing back with a straightened leg. Repeat 15 times, then change the supporting arm and working leg and do the exercise 15 more times.

Exercise 8

Take the starting position of exercise 7.

Place your left hand on your side. Take your left leg to the side and do it, while straining the buttocks, wide circular rotations, completing at least 15 revolutions. Change your supporting arm and working leg and repeat the exercise.

By the way!

People whose body fat is stored primarily in the thighs and buttocks have a lower risk of developing diabetes and cardiovascular disease compared to those with fat deposits primarily in the abdomen.

Exercise 9

Stand straight with feet shoulder-width apart, arms at your sides.

Step back with your left foot and lower into a lunge. The knee should be at a 90-degree angle. Return to the starting position and repeat the same with the right leg. Alternate your legs until each of them has received a load of 15 repetitions.

Exercise # 10

Lie on your back with your arms extended along your body. Bend your knees. The soles of your feet should be directly below your knees. Lift your body up.

Extend your right leg forward, then swing your leg backward to the maximum possible point. You cannot put your right leg on the floor, it must be in an extended state all the time. After making 15 swings with your right leg, give the same load with your left.

On a note!

Orthopedic surgeon Vivian Eisenstadt says that strengthening the buttocks helps relieve back pain, as it often occurs due to weak gluteal muscles.

Exercise 11

Lower yourself into a classic squat with your feet shoulder-width apart and knees out to the sides. This is the starting position.

Without leaving the squat, take three steps to the left, then the same amount in the opposite direction. During the exercises, the hips and buttocks should be tense, and the back should remain level (no curves).

Exercise 12

Stand up straight with your legs together. Take dumbbells. Bend your elbows and hold the dumbbells straight in front of your chest.

Lunge with your right foot forward and lower yourself down so that the knees of both legs form a right angle. Return to the starting position and repeat the exercise using the other leg.

Expert commentary Andrey Kashkarov, psychotherapist, N.N. V.A. Almazov, Ministry of Health of Russia

Practicing simple exercises for the lazy, among other things, suggests two proven options. Directly physical exercises and massage using a stationary vibration trainer.

These office procedures are practiced in the psychological relief office without special sportswear and in the gym - with the appropriate equipment. In the first case, in a standing position, hands on the waist, the supporting leg bends at the knee joint at an acute angle, approximately 15 ° and remains motionless during exercise, the other leg is suspended. At the expense of one - we turn the pelvis to the side along with the body, by two - we return to its original position. The recommended amount is 10-15 times a minute. Then the change of legs.

The second variant of the same method is as follows. Hands are free at the bottom, the supporting leg is slightly bent at the knee, as if for squatting, the second leg is bent at the knee under 60-90. We breathe calmly several times. Then we take a breath and tilt the body forward while simultaneously pulling the non-supporting leg back. When exiting, it returns to its original position. Then the change of legs.

The option with a stationary simulator is even better, but it is available to those who still have them - in medical institutions and sanatoriums. The electro-vibration trainer, installed on a firm, flat surface, is a round-shaped soft chair-seat with three supports and adjustable height (lifting).

When connected with the help of an electric motor and a crank mechanism, the soft seat vibrates at a frequency of 100-300 Hz (adjustable) in the up-down and sideways directions, relative to the reference axis. The patient presses the machine down with his weight and vibrates with it. Such a simulator has a good and relatively quick effect on the gluteal muscles.

It is advisable to perform all exercises for a sustainable result systematically.

Expert commentary Pavel Popov, fitness trainer

To target the gluteal muscles, you need to use the pelvic-dominant movement - the angle of flexion in the pelvis is greater than the angle of flexion in the knee.

Important factors:

The length of the muscles of the back line. Mobility of the hip joint.

The better these components are developed, the better it is possible to organize work for a given region. When working with deadlifts, you can immediately notice the shortcomings. If there are any, then it is imperative that additional work is done to improve mobility.

The very same load progression can be built as follows:

Glute bridge on 2 legs. 1 leg gluteal bridge. Romanian thrust to parallel. Romanian deadlift on 1 leg to parallel. Classic / Sumo Deadlift. Deadlift on 1 leg. 1-leg deadlift with hind leg lift off. 1-leg lateral pull options.

At each stage, you need to remember about the need to develop with additional burden, increased amplitude, on an unstable surface (not BOSU).

This list can be supplemented with many more interesting options, but one way or another they come as derivatives of these.

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