Rounded, taut buttocks are an important component of a beautiful and feminine figure. To achieve their ideal appearance, it is not at all necessary to carve out time for exercising in the gym. Exercises for the buttocks at home will help to achieve really excellent results, but only if the appropriate rules are observed during their implementation. We present to your attention a training plan for 30 days, following which you will get the perfect buttocks.
It may seem that squats are so simple and elementary that learning how to perform them correctly is not at all necessary. In fact, many people only think they know how to squat, while completely ignoring the technique for performing these exercises.
How to squat correctly?
- Heels firmly pressed to the floor, the main load should be distributed on them.
- The knees do not come down during the squat and do not go beyond the line of the foot. Otherwise, the muscles of the legs will not receive the load, and the knee joints, on the contrary, will be too loaded.
- Legs do not fully extend. When you rise from the bottom to the starting position and fully extend your legs while doing so, you release most of the muscle groups of the legs, which puts an undue load on the knee joint.
- Breathing remains even and calm.
3 effective exercises for the buttocks at home
30 day training plan
The number in the middle of each cell indicates the number of squats to be completed in 1 set.
The number of sets per day is 3, each lasting 2-3 minutes, after which 1 minute should be given to rest. Thus, the entire workout takes no more than 11 minutes. Rest days are not in vain marked in the table - this is a prerequisite for effective training, because the muscles need time to recover.
Exercise 1. Classic squats (basic)
IP: feet shoulder-width apart, knees slightly bent. The back is straight, the stomach is tense.
Execution: while inhaling, go down to the limit, make sure that your knees do not go beyond your feet. Hold this position for a while and exhale as you rise up.
During squats, you should focus on the movement of the pelvic bones. It is better not to lean forward, the gaze should be directed straight ahead.
Exercise 2 Dumbbell Squats
IP: feet shoulder-width apart, lower back slightly arched, shoulder blades together, gaze directed straight ahead. The knees should look in the same direction as the toes of the feet.
Execution: keeping the starting position, squat, holding dumbbells in your hands, keeping your heels on the floor. In this case, the knees should not protrude beyond the line of socks. The body tilts slightly, the pelvis is retracted. Squats are performed in three counts, and lifting in two.
In the initial position, the hands are pressed to the hips, at the bottom the dumbbells are just below the ankles.
To start this exercise for the buttocks at home, you should use dumbbells, the weight of which does not exceed 2 kilograms. After some time, you can resort to using 3-4 kg dumbbells.
Exercise 3. Complex squat
IP: stand up straight, spread your legs slightly wider than your shoulders, straighten your back. Put your hands behind your head and close your fingers at the back of your head. Make sure your knees are not level with your toes.
Execution: slowly squat while inhaling, dropping down to the limit, and after holding this position for a couple of seconds, get up while exhaling.
Hands should not squeeze the head, the body remains even. Performing this exercise for the buttocks at home, you should feel how the spinal muscles work. In this case, the elbows should be separated so that they are not in the field of your peripheral vision.
These 3 homemade butt exercises will help you achieve your goal in just 1 month, but don't stop there, because thanks to such workouts you will get better and better.
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