Упражнения для ягодиц в домашних условиях

Every girl dreams of elastic buttocks, so that, as in the song "butt like Kim's" was. Everyone monitors the pages of fitonies and dreams of the same photos on the beach without using Photoshop. But sometimes the beautiful half of the population finds 101 reasons why they cannot achieve the desired results: there is no time due to work, there is not enough money to purchase a subscription, and I don’t know how to do it right, etc.

The estet-portal.com edition will solve the problem of many. Exercises for the buttocks at home with a detailed explanation of the technique.

Top 15 exercises for the buttocks at home: working on the buttocks of your dreams
Are exercises effective for Top 15 butt exercises at home: working on dream buttocks
So, choose 4-5 exercises and do as many repetitions as you need to feel that your buttocks are really working. Approximately 15 times. And such 3-5 repetitions, depending on physical fitness and individual characteristics of the body.

Be sure to follow the correct technique for performing exercises for the buttocks at home. >Subscribe to our page in


1. Bridge

Great starting exercise. Bridge exercise is effective not only for the buttocks, but also for the back and abdomen. Working to stabilize the core and strengthen the buttocks can even help relieve some back pain. Add resistance bands around your knees to make the exercise harder, or choose from other options below.

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Lie on your back. Bend your knees and lift your hips up until your body forms a straight line from your knees to your head. Keep your heels under your knees, not too far forward or backward. If you feel like this exercise strains your back, make sure your abs are tense and you are lifting from your hips, not your chest.

2. Single Leg Bridge

Lie on your back with your knees bent. Extend one leg. Raise the heel of your other foot to rise off the floor. Keep your hips straight. If you don't feel any pain in your buttocks, try this: bend your outstretched leg and place that leg over the knee of your bottom leg. Repeat with the other leg.

3.Butt Lift
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The hip joint is a must for anyone who wants to develop their back side because it forces you against gravity at an optimal angle. You can use a resistance band around the knees to activate the lateral glutes.

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Support your upper back on a sofa, bed, or bench with the bottom of your shoulder blades on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your legs towards you so that they are below your knees. Keep your knees bent and push through your heels to lift your hips off the ground. Experiment with leg positions to find the angle where you feel your glutes really work.

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4. Fire hydrantFire hydrant ? amazing exercise for intense work. Add a resistance band around the knees for more "burn"!

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Start on all fours. Raise one leg to the side. Rise as high as you can without shifting your torso to the side. Do not arch your back, keep it stable and neutral. Repeat with the other leg. Pause at the top of the lift.

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Kick ? This is a popular exercise for intense butt work. It works great when you do it in conjunction with the fire hydrant exercise. for maximum effect. Add resistance bands around the knees to make the exercise harder. Be sure to check the correct execution technique before starting.

We start the exercise on all fours. Raise one heel toward the ceiling by bending your knee. Don't arch your back to lift your leg up. Raise the leg as high as possible. Repeat with the other leg.
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6. Bulgarian Lunges

Such exercises on one leg can be quite difficult, but effective.

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Stand in front of a sofa, chair or similar. Place one foot on an elevated surface behind you. Squat down with your front knee and hip bent. Push off the floor with the heel of your front foot to rise. With this movement, most of your weight should be on your front foot; back leg provides support. The front knee points to the toes. Repeat with the other leg.

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7. Lunges

The buttocks and the inner part of the thigh are well worked out.

Stand up straight with your feet hip-width apart. Step back to the side so that your back leg crosses your back leg with your hips still pointing forward. Keep your weight mostly on your front foot. Press the heel of your front foot into the ground to rise. Repeat with the other leg.
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8. Side Lunges

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Besides working the inner thigh and glutes, side lunges add extra work to the inner and outer thighs.

Stand up straight with your feet hip-width apart. Lift one leg and step to the side, pushing your hips back. Keep your knee pointing straight towards your toes. The other leg is extended, feet are placed on the floor. Push off the floor with the heel of your bent leg to rise. Repeat with the other leg.

9. Leg raisesMy default image

Great exercise for the buttocks at home. Add elastic bands around the ankles to make the exercise harder and more effective.

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Stand with one hand, holding on to something for support. Lift one leg away from the body, toes pointing forward, not up. Start the movement from the hips, rather than tilting the torso to the side. Try moving your leg back a little or leaning forward a little to see if it helps you feel the glute work.

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10. Squats

We think that we should not be verbose. The most popular, simple and effective exercise. Feet shoulder-width apart, and squat as deep as possible without lifting your heels <
Are butt exercises effective at home 

exercises give you a good foundation to build your dream buttocks without the extra weight.My default image Be consistent and you will feel your buttocks burning after every workout. If you have dumbbells, bands, kettlebells, or similar equipment, be sure to connect them. Muscle building is based on progressive overload, so you need to make it hard!

So, don't look for excuses, but start doing exercises for the buttocks at home so that your Instagram posts get more likes than Kim's butt.

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