The most spectacular, appetizing and memorable part of any girl’s body is her buttocks. It is not just about beauty or attraction, it is about health in the first place and self-love. it is the calling card of every lady. but it is worth noting that, it is the part of the body that requires effort.
There is a misconception that it is impossible to pump up a bun at home and to love yourself, but this is a part of the body that requires effort.
There is a misconception that it is impossible to pump up your butt at home. this is not true, if you use weights, barbells or dumbbells. but even without that you learn how to work and feel your body in its own weight when exercising at home. because the technique is the main key to success. it is important to understand how each of your muscles works. you can kill yourself with hours of training and do as you wish with no result, and you can do 2-3 quality approaches, focusing on the muscles and enjoy visible results very soon. girls, dear, do not forget, everything must bring joy.
So, let’s go
This is a “classic” strength training, to pump up the glutes and build a beautiful shape of the thighs. During the squat should not be a lower back discomfort or a feeling that the hips work more than the buttocks. make sure that the center of gravity was on the heels, the knees do not go out toes, back flat slightly tilted forward for a natural counterweight. do 40 times
This is a shaping exercise, it will lift your butt up. It’s a variation of everyone’s familiar steps when walking, so it’s natural for our body. For beginners, it is best to start it in a static position. Put one leg back and to the side, as if to curtsy. The pelvis looks forward and squats. 20 times on each leg.
3. “Good Morning”
Works the top of the buttocks and lower back. feet shoulder-width apart, knees slightly bent, back locked, heel pressed. Slowly bend forward as much as your stretching allows and slowly return. do 20-50 reps.
4. Leg swings
Lie back on the mat with your legs bent at the knees and your toes facing down.
Straighten your legs up, then spread them apart. Then bring your legs together and return to the starting position. The exercise is done at an intensive pace. When moving the legs apart, exhale. When straightening legs, make sure they are tensed. Divert legs to the sides only after full straightening of legs at the top point. 20-30 reps
5. Hip lifts
Lie on your stomach, put your hands in front of you, put your head on your forearms, bend your knees. Lift your legs up with effort, straining your glutes and thigh biceps. Try to lift your hips as high as possible without helping yourself with your hands or body. Move slowly, squeezing the muscles at the top point. Exercise tightens the rear surface of the thighs, pumps the buttocks, forming an athletic topography of the body. A great exercise to get rid of cellulite and strengthen lumbar muscles. 20-30 times, or better 50 times.
P.S. If you do it in the gym, one more good exercise is the platform leg press.
And finally, some scientific facts about the involvement of the gluteal muscles during exercises:
- during the deadlift the gluteal muscles are activated by 52%;
- during the squat – by 45%;
- exercises based on hip pulling back provide more than 100% activation of glute muscles;
- lifting the hips provides 119% activation;
- hip back extension at the knees – 112%;
- the bent-legs backlift, 111%.
This is supported by scientific data. Research A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises.