WHAT CAN INCREASE THE BUTTOCKS?

1. Weight. The main assistant in buttock augmentation is the weight load, that is, the barbell that is used when squatting. Squats without a barbell do not pump up the ass, but on the contrary, they reduce it. Additional load, acting on the large muscle of the buttocks, only with correctly performed squats, increases its volume;

2. Speed. Another important factor in exercises to reduce or increase the volume of the buttocks is the speed of execution;

To build muscle, exercises are performed slowly, for 2 minutes. Be sure to take breaks between sets, performing them 6 at a time. To reduce or only strengthen – quickly and make short rests, a maximum of 30 seconds.

WE START DOING EXERCISES ON THE BUTTOCKS

Before you start exercises to increase the buttocks, you should definitely do a stretch that warms up the muscles well and prepares them for the upcoming workout.

To do this, you need to sit on the floor, bending your left leg at the knee and take it back, while the inner side of the thigh is on the floor. And we bend the right leg at the knee, laying the outer side of the thigh on the floor.

We press the right foot to the left thigh to its front side. We accept the starting position, starting to slowly lean forward through the right leg. In this way, we stretch the right gluteal muscle, and when we change legs, then the left one. We repeat as much as we have enough strength, while trying to lean lower and lower forward.
EFFECTIVE EXERCISES FOR HIPS AND BUTTOCKS

“Lunges with dumbbells and a barbell”:

They are designed to increase and pump up the quadriceps and gluteus maximus.

1. We stand straight, legs slightly apart. We place the barbell behind the neck, as during the squat with the barbell;

2. We take a breath and step forward, keep the torso straight. At this time, the hip moving forward should stabilize horizontally or slightly higher. When lunging forward, we transfer the entire weight of our body to the exposed leg forward.

“Lunges with dumbbells”:
This glute exercise is designed to strengthen the thigh and gluteal muscles.

1. We stand straight, legs slightly apart. Dumbbells are lowered on the sides in the hands;

2. We take a breath and take a wide step forward, keeping the torso as straight as possible;

3. When the thigh, which is put forward, takes a horizontal position, we return it vigorous effort to the starting position;

4. And we exhale when we finish the movement.

The wider your step, the more the gluteus muscle is involved and the more tense the psoas and thigh muscles. When such a complex is performed, at some point the leg carries an additional load, experiencing the full weight of the weight, therefore, in order to avoid injuries, these exercises should be started with light barbells or light dumbbells.

“Swinging the foot back from the lower block”:

These effective exercises are designed to increase the muscles of the buttocks, they involve the large muscle and the ischio-tibial muscle, which allow you to improve the back contour of your leg.

1. We face the simulator, holding the handrail, tilting the torso forward;

2. We put one leg on the floor, and fasten the cuffs from the simulator to the other;

3. We take a breath and take the hip back, then return to the starting position;

4. We exhale when we finish the movement.

“Mahi leg back”:

These exercises for the buttocks and thighs are great for strengthening and pumping them up.

1. We approach the simulator, holding its handles;

2. We lean forward a little, while we put one foot on the stand, and place the other behind a soft roller located at the level of the knee joints and ankles;

3. We take a breath and begin to move the hip back, hold the hip joint in this position for 3 seconds;

4. We become in the starting position and exhale.
Strengthen the gluteus maximus and ischio-popliteal muscles.

1. We get on one knee, leaning on our elbows and forearms. We start the knee of the working leg under the chest;

2. We inhale and take the leg bent under the chest back, so that the thigh is completely straightened.

“Lying bridge”:

These exercises pump up and strengthen the buttocks at home.

1. Lie back on the floor;

2. Hands placed along the body and straightened them, palms on the floor;

3. Bend your knees;

4. We inhale, raising the buttocks above the floor, resting our feet firmly on the floor;

5. We linger in this position for 2 seconds and lower the pelvis, but do not touch the floor with the buttocks and exhale.

“Mahi leg to the side”:

1. We stand sideways to the simulator;

2. We straighten the body, holding the handrail;

3. We put one leg closer to the simulator, and attach the cuffs of the simulator to the other leg;

4. We take a breath and take the leg to the side, the higher;

5. We become in the starting position, exhale.

“Mahi to the side with the lever of the simulator”:
1. We approach the simulator, straighten up;

2. One leg is on a stand, and the other rests on the outside of the roller, which is below the knee joint;

3. We inhale and move the leg to the side, move the roller up higher and higher;

4. Slowly return to the starting position and exhale.

“Mahi lying on its side”:

1. We lay down sideways on the floor, we support our head with a bent palm;

2. While inhaling, raise the leg from the floor up, while keeping the knee straight. Angle of abduction 70 degrees;

3. We accept the starting position.

“Breeding the legs on the simulator”:
Ideal for women, because the increased tone of the hips, during exercise, gives roundness to them, highlights the waist, making it visually thinner. These exercises for the legs and buttocks are designed to strengthen them.

1. We sit down on the simulator;

2. On inspiration, we spread the hips with maximum amplitude;

3. When the back of the simulator is back, the middle muscles of the buttocks are tensed, and if the back is vertical, then the entire load is directed to the upper section of the gluteus maximus muscles.

There is no universal recipe to achieve the perfect shape, only properly selected and regular exercises put the figure in order, the main thing is not to be lazy and sincerely want to change yourself!