Exercises for pumping the buttocks and hips at home
Each female representative knows that a beautiful elastic butt for men like red for a bull attracts always and everywhere.
However, according to surveys, more than half of women consider the “lower floor” to be their main problem area.
Tightened buttocks form a beautiful silhouette, therefore, their owner will look great both in bikini and in tight clothing. To make your buttocks the way millions of women dream about, you don’t need much. Several exercises will help you, which you will learn about in this article.
Here are some more tips you should read before starting the exercises:
Before any movement, make sure that the muscles of the legs, buttocks, pelvis, and abdomen are tensed. This protects the joints and makes the muscles work harder.
When you lie in the starting position on your side, you don’t need to roll your pelvis back and round your back. The elbow of the leaning hand should be firmly fixed to the floor.
When you are in the starting position on your back, your pelvis should be parallel to the floor. You should also monitor the stability of the average position of the pelvis.
Lower and raise the pelvis and legs should be slow. There should be no transitions, the movements are evenly distributed.
One of the important components is proper breathing. When exerted, you must exhale, while relaxing, inhale. Thus, a certain rhythm of the exercise is created, a special pace that is right for you, and besides, you get enough oxygen. In exercises, the implementation of which requires a fast pace, you do not need to hold your breath, just breathe evenly and calmly.
So, we pass to the most effective exercises for shaping and elasticity of the buttocks:
Exercise 1. Dumbbell Squats
Squats are designed to both develop the shape of the buttocks and to increase their volume. The technique is the same as in “Squats with a barbell”, but instead of a barbell, two dumbbells near the shoulders.
Exercise 2. Dumbbell Lunges
These two exercises are very effective for pumping your hips and buttocks. They give excellent shape and elasticity to the buttocks, while there is nothing complicated in them, the number of repetitions can be selected independently, based on the level of your physical fitness. You can perform these exercises in 3 sets of 10-12 reps.
Also, these exercises can be performed with a barbell (if you have one): “Squats with a barbell” and “Lunges with a barbell” . In terms of efficiency, they are better. At first, you can perform these exercises with an empty bar, gradually increasing the load. In the future – 3 approaches of 10-12 repetitions.
Exercise 3. Swing upside down (possible with weights)
This exercise can be performed both on a bench (or chairs) and on the floor. For greater efficiency, you can buy weighting agents on the shins (1-2 kg, depending on your capabilities).
The technique of execution:
We stand on the bench (chairs, floor) from above and emphasize with our hands on the sides, i.e. you need to get on all fours, resting on a bench (chair, floor) with elbows and knees. Bring your legs together. Feet and lower legs hanging slightly from the bench, head parallel to the floor (look forward). The back is slightly bent in the spine. And we perform a bench press with the heel up, pulling the sock onto ourselves, while the leg is fixed – an angle of 90 degrees. Raise your leg up as high as possible, while performing this exercise the leg is constantly in the air. Keep your leg straight and keep your back straight. We omit only when we have completed the required number of repetitions, and move on to the second leg. If the exercise is performed correctly, you will feel tension in the buttocks. You need to do 3-5 approaches of this exercise to the maximum for each leg. If necessary, weights can be put on the lower legs.
I find these three exercises for the hips and buttocks to be the most effective at home. However, there are some more good exercises that allow you to tighten the muscles of the hips and buttocks.
Exercise 4. Bridge
The technique of execution:
Lie on your back, bend your legs at the knees, and put your feet shoulder-width apart. Raise your pelvis slightly. During the exercise, do not touch the buttocks of the floor. Clamp the muscles of the buttocks and raise the pelvis all the way up, then lower by 10-15 cm, while keeping the pelvis from touching it, and repeat upward movements. Keep the gluteus muscle taut during each rep. You need to do 3-5 approaches of this exercise to the maximum.
Finally, sit down on your heels, bring your knees together, and keep your feet together. Press your chest to your knees, lowering your head to your crossed palms. That’s all, you can rest.
Exercise 5. Butterfly
There are many varieties of this exercise. We will talk about them below.
a) From a prone position
Lie on your side, lean on your elbow, while letting your palm support your head. Put the other hand (which was on top) on the floor directly in front of you so that you press your elbow to the floor. This will prevent you from getting various injuries of the lumbar spine. The legs are bent at the knees and pelvis at an angle of 90 degrees, the back is even. This position will need to be maintained throughout the entire exercise.
Bend the knee of the involved leg up, and strain with each movement of the buttocks. The lumbar spine should be perpendicular to the floor, that is, the pelvis is stationary, while the knee is working. You need to do 3-5 approaches of this exercise to the maximum for one leg, then you will need to roll on your side and make the same number of approaches for the other leg. If necessary, weights can be worn on the lower legs.
b) From the situation on all fours
We get on all fours: we focus on the sides and knees on the floor. Bring your legs together. The head is parallel to the floor (look forward). The back is slightly bent in the spine. The legs are bent at the knees and pelvis at an angle of 90 degrees, the back is even. This position will need to be maintained throughout the entire exercise. The technique is very similar to the previous exercise.
Take the knee of one leg to the side, and strain with each movement of the buttocks. The second leg is fixed on the floor at an angle of 90 degrees. The back is also fixed (slightly bent). We do 3-5 approaches of this exercise to the maximum. We lower the leg only when we have completed the required number of repetitions, and move on to the second leg. If necessary, weights can be worn on the lower legs.
c) The same exercises, only with a straight leg.
These are more effective exercises, but also more difficult to perform. The technique of execution is the same as in the previous exercises, only we take the straight leg to the top or to the side! In this case, do not forget to keep your back straight. Perform also to a maximum of 3-5 approaches.
Tip: The foot should be lifted and retracted so that the foot at the highest point is parallel to the floor, however, the foot should not be turned upside down, try to follow this. This significantly affects the effectiveness of the exercise: the heel should be at the same level with the toe.
Exercise 6. Walking on the buttocks
You need to sit on the floor, stretching out your legs and pulling your socks back on you. Next, you need to move forward on the buttocks, without helping yourself with your hands. First, you need to take a few “steps”, and after time, increase the distance. You need to move forward and backward. This exercise remarkably strengthens the back muscles of the thighs and allows you to quickly tighten the buttocks.
To summarize:
At the end of the workout, you should do muscle stretching. To do this, put your feet shoulder-width apart, rise on your toes and sit down slowly, spreading your knees wide and straining your buttocks muscles. Next, you should make a deep lunge with one foot and sit down several times, touching the knee of the outstretched leg of the floor surface. Lie on your stomach, and then lift the body on straight arms, then bend your knees and touch your back with your feet. Do an exercise aimed at tightening the buttocks, while exhaling, lingering in the accepted position for half a minute.
In addition to exercises, you can resort to massage, of course, it is desirable that it be professional. But if there is no possibility, then you can do it yourself.
Even rubbing your hips after a shower with a stiff brush, you already get a good effect. In this case, you need to be careful, so do not overdo it. Your goal is to get a pink shade of the skin, but not a shade of boiled beets.
It is not worth hoping for specialized anti-cellulite creams, because according to experts, it is difficult for active substances to affect the subcutaneous layer of fat and the effect will be minimal.
If possible, it’s nice to ride a bike or exercise on a stationary bike, roller skates, etc. will help.
In addition, Latin American dances will help to make the ass more elastic.
All lovers of comfortable shoes and elevators will have to give up their habits. Since now you need to walk as much as possible. Heels will also be good helpers in the fight for a beautiful fifth point.
To all of the above, it would be appropriate to say the most important. In order for your hips and buttocks to envy everyone, you first need to establish your diet , and only then connect all the exercises described above.