Squats – the best way to tighten the buttocks and get the perfect shape. A huge advantage of such exercises for the buttocks is that their implementation does not require any additional equipment – they are easily performed at home in just 10 minutes. At the same time, the result from such classes will be noticeable after 1-2 weeks. Find out in the article how to do exercises for the buttocks.
Workout will be more effective if you warm up before starting classes, in addition, such preparation will help protect the knee joints from damage. Do exercises for the buttocks smoothly, avoid sudden movements.
Exercises for the buttocks. Correct squats
How to do exercises for the buttocks: recommendations for doing
Despite the fact that during such a workout the lower body is worked out, it is important not to forget to follow the upper one: the back should be straightened, the stomach – tense. At the same time, the gaze is directed forward.
Each glute exercise should be performed 10 times, with short breaks to rest. Everything you need – comfortable clothing that will not restrict your movements.
Exercise for the buttocks #1. Regular squats
Due to the implementation of this exercise, the condition of all the muscles of the legs improves. When squatting, try to go as low as you can. At the same time, make sure that your back remains perfectly flat. Weight should be evenly distributed between heel and toes.
Learn how to "How to develop flexibility at home"
Exercise for the buttocks #2. Plie
This exercise will help make your legs more slender, and your buttocks – fit.
Spread your socks to the side and start to slowly lower as deep as possible. During such exercises for the buttocks, tension should be felt on the inside of the thigh. Don't forget to look ahead, don't lower your head.
Exercise for the buttocks #3. Squats and side leg raises
In addition to the fact that during the execution of this exercise for the buttocks the muscles of the legs are also activated, the oblique muscles of the abdomen and the lower back are included in the work.
Read interesting: "Top 5 Full Body Stretching Exercises"
Exercise for the buttocks #4. Carousel
When performing a pelvic rotation, it is possible to work deeper on the inner surface of the thigh. When you go down to the right foot go up through the left. After that, the direction should be changed. Go down as deep as you would with regular proper squats, keeping your back straight.
Read Sergey Bubnovsky's interview "The best medicine is squats"
Exercise for the buttocks #5. Squats and Leg Raises
Due to the fact that the leg is raised in a standing position, the back of the thigh, buttocks and abdominal muscles are additionally worked out. At the moment when the leg is pulled back, the back should remain straight.
Exercise for the buttocks #6. Triple Spring Deep Squat
This is a regular regular squat, which is made more difficult by swinging at the bottom. When squatting deep down, move your pelvis up and down, while maintaining an amplitude of no more than 10 cm. Slowly return to the starting position. This exercise for the buttocks should also be performed smoothly, avoid jerking.
Exercise for the buttocks #7. Sumo+kick
Deep correct squatting in combination with lifting and turning the legs gives an additional load on the gluteal muscles, the inner and back of the thigh. The leg should be perfectly level during the lift, as well as the back at the time of the squat.
Exercise for the buttocks #8. Squats to the side
Step to the side and try to get as deep as you can. The wider the step, the more effective this exercise for the buttocks.
Exercise for the buttocks #9. Ski Squats
When performing such springy movements, the back of the thigh is perfectly worked out. At the moment of squatting, make two swings of the pelvis with a small amplitude, after which you should return to the starting position. At the same time, you need to imagine that you have the lower sticks in your hands. And again, no jerks!
Exercise for the buttocks #10. Jump Squats
This exercise for the buttocks is the final one. Thanks to him, a harmonious figure is formed. You should jump as high as possible, and squat deeper.
To complicate the task, you can use the – dumbbells or just bottles filled with water.
Add a comment