Every person wants his figure to cause envy and admiration. While many men are focused on losing extra pounds, building abs and building biceps, girls passionately perform the most effective exercises for the buttocks at home and in the gym to fit perfectly into your skinny new jeans and not get fat.
If you dream of making your butt more beautiful and fit, we offer the top of the best exercises for the hips and buttocks. They should be done three times a week, preferably in conjunction with cardio activities such as running. This will ensure that you don't develop muscle imbalances that can make your body look somewhat out of proportion. Repeat each exercise ten times, doing more difficult variations, doing the exercise more slowly, or giving the body more load with each repetition.
10. Deep squats
When doing squats, especially without the extra weight, it's best to squat as low as you can while keeping your back straight. Place your feet shoulder-width apart or slightly wider. To make sure your upper back is straight, you can keep your arms straight at chest level. Clasp your palms together and keep the backs to you. When you get up, keep your heels on the floor.
9. "Horsewoman"
A very useful exercise for those who want to pump up the buttocks. Stand straight with your feet wide, with your toes pointing in opposite directions. And squat shallowly, the movement should be as if you are about to sit on a chair. Your hips should be parallel to the ground with your back straight. You may feel slight pain in your legs while doing the exercise, but don't give up. Try to hold this position longer. Beginners usually start at 15 seconds and work out over time. Experienced female riders can hold the position for 5 minutes.
8. Lunge
The eighth number is a great dynamic exercise that serves to tighten the buttocks and provides a good workout for the cardiovascular system. Stand with your feet parallel to each other and your feet slightly wider than your hips. Bend your back slightly at the lower back and bend your knees slightly. Take a big step forward, shifting your center of gravity to your forward leg. Keep your back straight. Sit on your front leg, keeping your knee bent so that it is as close to the floor as possible. Get up and take a step back so your legs return to their original position. Repeat all steps with the left leg.
You can make this activity a little harder by holding a little weight in your hands.
7. Half-bridge
One of the most effective exercises for women for growing the buttocks, but difficult to perform, so be prepared for mild soreness. To perform the exercise, lie on your back, place your arms along your torso. Place your bent knees on the floor. Lift your buttocks off the floor until only your feet, shoulders, and the back of your head are touching the floor. Having raised your hips to the maximum height for you, squeeze your buttocks.
The exercise will quickly become very easy, and when it does, you can straighten one leg, maximizing the benefits of the workout.
6. Swing your leg back
Lean on your knees and straight arms. Lift your leg bent at a ninety degree angle from the floor so that your heel is parallel to the ceiling. When the leg and body form a string, slowly lower the leg back, and then repeat all steps with the other leg. This exercise can cause leg cramps at first, so don't do it too hard or too fast.
5. Swing your leg sideways
Stand sideways next to a chair. Place your left hand on the back of the chair. Keeping your back straight, lift your leg (without bending your knee) to the side at a 45-degree angle. Do not strive to raise it as high as possible, this will not increase the effectiveness of the exercise. Lower your leg, stand on the other side and repeat all steps.
4. A find for the lazy
In fourth place in our sports top 10 is the quick and easy solution for pumping buttocks. Lie on a hard surface near the wall, bend your knees. Put your feet on the wall and make movements as if you are going up and down. Tear off the buttocks from the floor.
3. "Fire hydrant"
Begin in a kneeling position as you would for a back swing, and then lift your leg to the side, keeping it bent at the knee and at a 90 degree angle. Then start rotating your leg away from your hip, making small circles first and then wider and wider.
Do this for as long as you can. For beginners, 20 seconds is enough, three sets each. This is a good exercise for strengthening the glutes and smaller muscles in the legs.
2. Full bridge
Lie on your back, legs bent, knees pointing up. Place the palms of your hands on the ground on either side of your head. The fingers should point to the shoulders. Start lifting your entire body, spreading your legs and arms as your hips move up.
A successful full bridge requires a decent amount of training, strong wrists, and shoulder mobility. Exercise not only helps to improve the shape of the buttocks, it is also good for the legs, shoulders, as well as the muscles of the abdomen and upper body. Hold the position as long as you can: for a start, 30 seconds is enough, and the maximum is 3 minutes, otherwise there will be a strong rush of blood to the head. Then slowly return to the starting position and lie down for 60-90 seconds before standing up to allow blood flow to return to normal. This exercise is a great finisher.
1. "Flapping legs"
A great way to improve the shape of your belly and buttocks, two body parts that every woman wants to show off in summer. Lying on your back, lift your legs from the ground to 45 degrees, and then lift one leg up, and lower the other down and alternate legs as long as you can stand.
We will not answer the question of which exercises for the buttocks are the most effective., because all the exercises in our ranking are useful. Three sessions a week is enough to improve the shape of the buttocks until the summer vacation.
The exercises are not as easy as they seem. I almost died when I did everything for the first time) I have been practicing for 2 weeks already. Minus 3 kg. I strictly followed the food.