For the formation of beautiful buttocks, sometimes it is not at all necessary to build muscle mass. It is enough just to tone and strengthen existing forms. Exercises to strengthen the buttocks can be performed both in the gym and at home. An important condition is that before training, it is necessary to stretch the joints, lower back and perform simple exercises to stretch the thigh muscles.

Leg swing

Exercises to strengthen the buttocks are performed in a prone position, standing or in a pose on all fours.

Stand up straight, lean your hands on the back of a chair. Swing back alternately with each leg to the maximum height. Try to keep your body still. They also perform swings to the side.
Get on all fours. Pull your leg to your chest, bending at the knee, then pull it up. Do 20-30 swings with each leg in turn.
Lie on your right side, slightly raise your torso, lean on your elbow. The legs are extended, folded together. Raise your left leg, knee straight. Hold for a few seconds, slowly lower down.
Squats

The classic exercise for strengthening the muscles of the buttocks is squats. It is better to perform them with dumbbells.

Stand in the starting position: legs wide apart, feet turned outward at an angle of 45 degrees. Hands with dumbbells in front, hanging between the legs, the back is kept straight.
On the exhale, squat down until the knee forms a right angle. The back is straight, do not tear off the heels from the ground.
Fix the position, then straighten up.
burdening

A set of exercises to strengthen the buttocks is best done with weights. If you don’t have dumbbells at home, you can use 1.5 liter plastic water bottles. It is also good to wear ankle weights – cuffs with shot or sand. You can sew them yourself, or you can buy special weights in sports stores.

As a burden, you can use an elastic band about 2 m long. One end is tied to a strong “anchor”, and the other is fixed on the ankle. Perform leg swings, first back, then sideways, while stretching the tape.

Exercises for the gluteal muscle group are performed 2 times a week. Do them in a complex of two or three approaches. For example:

10 squats,
20 swings from a prone position and on all fours,
10 swings with weights from a standing position.
An excellent strengthening effect on the muscles of the legs has a ride on cycling, table tennis and swimming.