Exercises For The Buttocks: Effective Complexes And Rules For Their Implementation

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Exercises for the buttocks

Exercises for the buttocks - various complexes of physical exercises aimed at losing weight, as well as giving a more convex shape, tightening and getting rid of cellulite in the buttocks and thighs. To achieve the desired result, in addition to the daily execution of the selected set of exercises for the buttocks, it is also necessary to observe a proper diet, without which the beautiful appearance of the skin in this area will be impossible.

Also, do not forget about cosmetic care. It is the presence of all these three components - sports, cosmetology and proper nutrition that guarantees a 100% result. Of course, not everyone can afford going to fitness clubs and beauty salons, but you can also do exercises for the buttocks and use the right cosmetic products at home.

The buttocks consist of 3 muscles, but the muscle that is located closer to the surface - the gluteus maximus muscle - is responsible for the tightened appearance. It performs two functions - firstly, as mentioned above, it is responsible for the aesthetically beautiful appearance of the buttocks, and secondly, more importantly, it supports the human body in an upright position and is one of the strongest muscles in the human body …

A sedentary lifestyle leads to the fact that the gluteus maximus muscle weakens, the buttocks look saggy, and the back is curved. A variety of squats are considered the best exercises for the buttocks to help keep this part of the body in great shape, as they involve the muscles of the buttocks and thighs. You can perform squats with dumbbells and barbells of various weights, water bottles of various displacement and balls. The beginning of any workout should begin with a small warm-up for the joints and warming up the muscles, otherwise you can harm your own body.

Many women do not seek to lose weight in the buttocks, but, on the contrary, add a few centimeters to make them look more convex. Whatever the goal, it is very important to choose and perform the right set of exercises for the buttocks.

Buttocks Slimming Exercises

When performing any exercises for the buttocks, consisting of squats, an important rule, on the observance of which the achievement of the desired result will directly depend, is that, while squatting, it is necessary to ensure that the heels do not come off the floor in any case and strive to reach to them buttocks.

So, the first exercises for slimming the buttocks - after a short warm-up - are the usual squats with arms extended forward. Within 30 seconds, you need to have time to complete one approach, consisting of 15 squats. There should be 8 approaches in total.

The second exercise to reduce the buttocks is to "walk" the buttocks on the floor. To complete it, you need to sit on the floor with your legs stretched out in front of you and connecting them. The back should be straight, as if there is a wall behind, and your hands should be kept on your belt. Then, pulling the toes forward, you need to start "walking" with the buttocks. This exercise should be done in two sets of 3 minutes each.

The third exercise for the buttocks: the performer needs to lie with his back on the floor, placing his hands at the side of the body, and the legs, bent at the knees, should rest against the wall. Now you need to step with your feet on the wall 15 times up and down, while trying not to tear your buttocks off the floor.

The fourth buttock reduction exercise that can be done easily at home is the leg clamp. It is necessary to sit on a chair, while keeping your back straight, spread your legs a little and clamp a medium-sized rubber ball between them. For 30 seconds, you need to squeeze the ball with your feet, then relax your legs for 10 seconds, and then clamp it again. The approach of 30 seconds is repeated 8 times, over time the duration increases to 1 minute.

The fifth glute exercise works to strengthen the inner thighs and glutes. It is necessary to stand near the chair, lean on its back with your hands, and swing your legs as high as possible backward, alternately with each leg. As a result, it is necessary to perform 15-20 such swings for each leg; to increase the load, you can also do 10 leg swings to the side, which will help get rid of excess volume and strengthen the muscles of the thighs. Many argue that such exercises are effective against cellulite on the buttocks.

To perform the sixth exercise to reduce the buttocks, you need to rest your knees and elbows on the floor, while your back should be flat, without deflections. Then one leg must be straightened at the knee and begin to lift it to the side so that the back and leg are in a straight line. In this position, it is necessary to perform swings up and down 45 times on each leg, dividing them into three approaches.

A set of exercises against cellulite on the buttocks

A variety of exercises aimed either at losing weight or, conversely, at adding a few centimeters in the buttocks, only help to make changes in the gluteal muscles: they affect the skin condition indirectly. However, there is a whole range of exercises against cellulite on the buttocks, which at the same time will help to lose excess weight in this area, so it is suitable only for those who aim to lose weight. Before performing this set of exercises, it is necessary to carefully cover the surface of the buttocks and thighs with a pre-purchased anti-cellulite remedy, and then wrap these areas with cling film - then the result from such workouts will be achieved much faster.

So, like any other set of exercises, this one should also begin with warming up the buttocks area. To do this, you need to lie on your stomach, raise your torso and arms up, thus forming a kind of "arc", then lower your arms, and instead raise your legs. Performing this warm-up 6-10 times will be enough to warm up the gluteal muscles.

Then you need to perform 20-30 times standard deep squats, without lifting your legs from the floor while performing them and trying to reach your heels with your buttocks.

Next, deflections are performed, which are no less effective than squats. To complete them, you need two dumbbells, 1 kg each. So, holding one dumbbell in your hands, you need to stand up, keeping your back straight, and connect your legs together. Then the right leg is pulled back, the arms are raised up, after which the body bends back in the body, and then returns to its original position. The same movement is performed with the left leg extended backward. For each leg, you need to perform 10-15 repetitions of such deflections.

Now, for 3-5 minutes, you need to actively jump over the rope - after performing such intense jumps, the body will warm up well. Then the gluteal muscles need to be pulled well, performing various bends and stretching the legs in a split.

After a little stretching, the final exercise for the buttocks is the well-known "bicycle". You need to lie with your back on the floor, stretch your arms along the body, and fold your legs at the knees at an angle of 45 °. After that, for 10-15 minutes, it is necessary to perform movements resembling riding a bicycle.

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