What attracts the most attention in a woman?You say - expressive eyes, plump lips or voluminous breasts? But no! According to sociological surveys, it is the elastic butt that occupies the leading position in the rating of female charms. And is a woman's butt the only thing that is good? And how many times have you noticed the "tough nut" of a male athlete? You smile! So, it happened, and more than once! But if you do not maintain physical fitness with the help of sports activities, the gluteal muscles very quickly lose their elasticity and former beautiful roundness. This happens especially often with a sedentary lifestyle, as well as when an unhealthy diet prevails and all sorts of bad habits take over. It is a mistake to think that the load received during daily walking is enough to maintain the muscles in proper tone. Alas, to pump up the buttocks and make them elastic, walking alone is not enough. In everyday life, the gluteal muscles are almost not subject to stress, except when climbing stairs. Therefore, it is recommended to perform additional exercises to pump up the buttocks, a minimum set of which will allow you to train the gluteus maximus muscle, which is responsible for the tightness of the butt. Literally a few minutes a day, and you will be able to be proud of your results.
Exercises for inflating the buttocks
An ideal option for those who need a "good""a kick" and a mentor's hand - visiting a gym or training on strength training machines under the supervision of an experienced instructor. For those who love freedom and movement, an effective way to tighten your butt is to play table tennis or ping-pong. Despite the greater time spent, this is the best fitness for forming an elastic buttock shape. The thing is that when you play tennis, you do not build up muscles, but train them, tightening them along natural muscle lines. In addition, during an active game, when you need to maintain speed and perform the necessary movements, not only the buttocks are trained, but also the lumbar region, waist - and this in turn forms a beautiful silhouette. To the delight of housewives, it is not so difficult to pump up an elastic butt without leaving home. The main conditions for achieving an effective result are self-discipline, consistency and accuracy of exercise. And for this you will need a great desire, patience and several household items.
Squats simple and with weighting
There is no need to go to intensive exercises right away.loads. To begin with, warm up your buttocks with squats for a few days to avoid accidentally pulling the muscles. After four to five days, move on to squats with a load. For this, you can use dumbbells or a barbell. We will immediately tell you what objects can replace sports equipment - for weights, you can use plastic bottles with water or sand. Starting position: feet shoulder-width apart, arms raised at chest level. You need to squat so deep that your thighs touch your calves. Your back should be straight, and your pelvis should drop below your knees. Squats should be performed precisely from start to finish, smoothly lowering yourself as you inhale and rising as you exhale. At first, it will be difficult for you to maintain balance and stay upright, but it is the correctness of each approach that guarantees an excellent result. In addition, this technique will allow you to build up the missing mass for your buttocks and will perfectly pump up the front thigh muscles. The exercise should be performed in four to five sets of ten to fifteen squats with a two-minute rest interval. Another variation of squats is the plie squat (choose which exercise suits you best). Starting position: legs wider than shoulder-width apart, feet turned 45°, back straight. As you inhale, begin to squat until the line of your hips is parallel to the floor; do not forget to tense your gluteal muscles and keep your back straight. Exhale – return to the starting position. You need to repeat the exercise ten to fourteen times. To increase the load, you can place your legs even wider and turn your feet more, and take weights (dumbbells, bottles of water, etc.) in your hands.
Impacts
An effective exercise for shaping andelasticity of the buttocks. As in the previous case, it is necessary to gradually move on to lunges with a load, using dumbbells. We warn you right away that when performing this exercise, the front muscles of the thigh are also involved, and they will definitely hurt. To involve the gluteal muscles more, get used to doing the exercise as we describe below. Starting position: back straight, feet shoulder-width apart, dumbbells in hands. Taking a slow wide step forward, do not lift the toe of the other leg off the floor. Shifting the weight to the front leg, squat so that the leg in front is bent at a right angle, and the knee does not go further than the toe. The leg behind is also bent at the knee and touches the floor. Then return to the starting position. Keep your back straight while performing lunges. This exercise should be performed no more than three times a week, four sets of five to ten lunges (it all depends on your physical fitness). The interval between sets is no more than two minutes. Watch your breathing: squat down – inhale, stand up – exhale.
Makhi feet
Stretching the muscles of the buttocks and thighs is an essentiala technique for pumping up your butt. This will give your muscles the necessary flexibility and elasticity. Starting position: hold on to the machine or with your palms facing the wall, or use the back of a chair as support, your back is straight, your feet are shoulder-width apart. Slowly and smoothly, as you exhale, move your leg back until it stops, loading your hips. As you inhale, return to the starting position. Swings to the side are performed in a similar manner. In this case, the leg must be moved as high as possible to the side. And also do not forget to breathe correctly: swing - exhale, legs together - inhale. Swings can also be performed from a position on all fours. Starting position: kneel down and lean on your arms, bent at the elbows. Swings must be performed upward so that the leg remains bent at an angle of 90°, holding at the top point for two to three seconds. The exercise is performed ten times in four approaches with an interval of one to two minutes. Side-lying leg raises. Starting position: lying on your side, resting your elbow on the floor, without slouching. Raise your upper straight leg up as high as possible, holding at the top point and then lowering. Perform the exercise twenty to twenty-five times on each leg in four sets.
Bridge
An excellent and simple exercise for goodresult. Starting position: lying on your back, legs bent at the knees, arms along the body. On the count of "one", slowly raise your buttocks to the level of your back, hold this position for a few seconds. "Two" - take the starting position. You can do this exercise every day forty to fifty times. The next technique is similar in its effect to the previous one. Starting position: lying on your back, feet resting against the wall so that your bent knees form a right angle, arms along the body. Slowly begin to walk up the wall, simultaneously pulling up and straining your buttocks after your legs. At the top point, freeze in a pulled-up position for ten seconds and also slowly return to the starting position. You will need to do the exercise twenty to thirty times.
Zhymy
Presses are best performed on special machines.exercise machines, but at home you can replace them with the following exercise, which will help train not only the buttocks, but also the thigh muscles. Starting position: sit on the edge of a chair, squeeze a ball of the appropriate size between your knees. Exhale - smoothly squeeze the ball with your knees for a few seconds, straining the muscles of the thighs and buttocks. Inhale - starting position. The exercise should be repeated at least ten times. In this article, we told you which exercises for pumping up the buttocks are most effective and acceptable for doing at home. And now only your perseverance and desire will determine the speed of getting the result. Fortunately, the gluteal muscles are very easy to train and quickly take the necessary shape. Just do not forget to monitor your breathing and the correct distribution of the load when doing the exercises. Finally, one piece of advice: if your overworked muscles still hurt a lot, take a warm bath with sea salt. This will help you relax and remove lactic acid from muscle tissue. Have a good workout!
