If you want to pump up the buttocks, you need to focus on the muscles: large, medium and small. The second one plays an important role. The gluteus medius muscle is located under the gluteus maximus, and belongs to the external muscles of the pelvis. Its appearance is similar to a triangle. In its structure, it is quite thick and has two types of beams: deep, superficial. The function that it performs is the removal of the thigh, while the anterior bundles are responsible for internal rotation, and the posterior ones for external rotation.

Gluteus medius exercises can help reshape the buttocks. Of course, a lot depends on genetics, but if such a desire arose, then this is exactly the one on which you need to pay attention.

Before you start training, be sure to warm up. Without it, with the involvement of a large number of joints, you can injure yourself. It would be appropriate to do an exercise for the press, it will tone the muscles. Gluteus medius exercises (three sets, each 10 to 20 times):

Swing your leg to the side using the lever of the simulator. Doing it multiple times will improve the result.
Barbell squat. A classic exercise that includes all muscle bundles.
Lie on your side and swing your leg to the side. For greater efficiency, a load can be tied to the leg being lifted.
Sitting on the simulator, spread your legs (perfect for women, rounds the ass and highlights the waist). To load the middle muscle, the back of the simulator must be strongly tilted back.
From the lower block, swing your leg to the side, repeat until you feel tired.
It has an excellent effect on the middle muscle of the squat-plie. When performing it, it is recommended to take dumbbells in your hands.
Hip abduction in the cable. When performing, turn the sock inward.
A very good exercise for working out the middle muscle is lunges on the pedestal.
Glute bridge, only performed not on the floor, but resting on a support (less effective bridge, made lying on the floor).
Hip abduction to the side, while lying on the spine corrector. It will allow you to eliminate unnecessary movements of the lower back and pelvis.
All exercises that are done on the middle muscle should be performed only after the basic ones.
Some of the most effective exercises for the gluteus medius are: sitting in the hip abduction machine and standing in the abduction machine. hips.

The middle and small gluteal muscles work together, as the small one is worked out together with the middle one. Both of them are quite weak, and not paying attention to them is fraught with arthrosis of the hip joint. The function they perform cannot be replaced by other muscles. These two muscles form the “top” of the buttocks, the part that starts from the lower back.

Women may have problems when wearing heels, this indicates that the gluteus medius and minimus muscles are weakened. A symptom will be aching pain in the hip joint. Simple circular movements of the foot will help to avoid this.

How to pump up the gluteus medius muscle:
Squats with a barbell (perform 6-8 times in three sets).
Lunges on the step platform (perform 8-10 times in three sets).
Leg abduction to the side (perform 12-15 times in three sets).
Such a complex is carried out for 6 weeks with a frequency of execution once every 7 days. If your regular workout has leg exercises, replace them with this complex.

The gluteal muscles have the ability to quickly adapt to training, so they need to be diversified:

Jump rope.
Ride a bike (if this is not possible, ride an exercise bike).
Jogging with high knees.
Various outdoor games (volleyball, football, etc.)
In the warm period, the beach, in the cold, visiting the pool.
An important point in the struggle for an elastic ass is nutrition. It should be correct, balanced, have in your diet a sufficient amount of proteins and carbohydrates of animal origin, as well as a systematic diet.

Properly performed exercises will help you achieve the goal you are striving for, pump up your buttocks, or simply tone your figure so that it is beautiful and fit. And most importantly, they will have a beneficial effect on your health.