How to pump the gluteal muscles at home for a man. Exercises for elastic round buttocks for a girl

2. Lunges

The complexity of the implementation of this exercise is already increasing due to the fact that in addition to the effect on the effort, it is necessary to control the coordination of the whole body. But all the difficulties pay off with well-developed and inflated gluteal muscles, which, after some time, will delight you with their relief and elasticity. .

1. Starting position - the body is straightened, hands hold dumbbells and are located along the body;
2. The lunge is made in this way: You step forward with one foot, getting 90 degree angle at the knee, while the second leg remains in place and also bends at a right angle. The knee of the front leg should not go beyond the toe area.
3. Pushing back, you need to exhale and return to the top position.

It is necessary to do 15-20 lunges on the left and right legs in 3 sets. How to choose weights is described in the exercise above.

3. Deadlift

Fulfilling this species training, you swing both the gluteal muscles and the back. It must be implemented smoothly and slowly, observing all the requirements of technology. Exercise heavy but very effective. .

1. Starting position - dumbbells or barbell are in the hands and are located close to the body at the level of the groin. Straighten your back so that your shoulder blades come together.
2. The load is made in such a way that you lean forward, keeping your back straight. The pelvis moves back. The movement of the hands is along the body down. The legs are slightly bent at the knees for a beginner and strictly straight for an experienced athlete. Movements are smooth and measured. The main feature of these actions is a high-quality stretching of the biceps femoris.

Traction is implemented in 2-3 sets of 10-15 times.

4. Glute bridge

The complexity of the execution of this load is directly related to the weight of the weight that you choose for yourself. An excellent movement for pumping exactly the “fifth point”.

1. Starting position - lay a rug or blanket on the floor and take a prone position, while bending your knees and positioning them as close to the body as possible. Weights in the form of dumbbells or pancakes should be placed on the pelvic region. The loin is pressed into the floor.
2. We exhale and push the pelvis up, getting the body from the neck to the knees like a stretched string. We strain the buttocks with effort, in the back we create a slight twist. Inhaling deeply, return to the floor.

For beginners, you need to perform the bridge 15-20 times in 2-3 sets, gradually weighting the weight.

5. Leg swings back

The final exercise is an isolating exercise and is aimed at working out the small and medium gluteal muscles and their main function is leg abduction. It is not difficult to perform it, the main thing is to concentrate on the sensations. You must definitely feel tension at the fifth point, otherwise you are doing something wrong. .

1. Starting position - get on all fours with emphasis on your knees, your back is straight, your gaze is directed forward.
2. As you inhale, take one straight leg back, fix position for 1-2 seconds and with an exhalation, return to the place. Repeat the same steps for the other leg.

To finish off your buttocks, you need to do 2-3 sets of 12-15 repetitions of the action on each leg.

In order to make the buttocks round and elastic, you need to adhere to the following rules while exercising:

• Reducing both the number of approaches and the number of repetitions compared to training for weight loss. 2-3 sets of 10-15 reps is optimal for muscle growth;
• Increase the weight of the burden with frequent progression;
• Pay special attention to the technique of execution. It is important to feel the work of the gluteal muscles during the performance of each exercise. Only then will the training make sense.

Proper nutrition for weight gain

Of course, in nature there is no miracle product, after eating which, your interesting parts of the body will immediately begin to grow by leaps and bounds. But still, it is quite possible to help them with a balanced diet and focusing on some of the most beneficial foods that affect muscle growth.

What foods increase the buttocks? In fact, there are none, and there is no need to build illusions that by eating food number 1, your buttocks will immediately begin to miraculously grow. However, in order to start the "growing" processes, you need to follow a certain diet and products. What?

The best options for extraction for the body of protein:

• Eggs, and especially egg whites (both chicken and quail);
• Lean red meat - beef, veal, turkey;
• White meat - chicken, turkey, rabbit fillet;
• White oily fish - tuna, tilapia, mackerel;
• Sour-milk products with a low fat content or low fat - cottage cheese, kefir, fermented baked milk;
• Protein concentrate - if you can’t get the protein norm with ordinary products;
• Tofu cheese is a great solution for vegetarians;
• Beans, peas, chickpeas.

Good sources of carbohydrates are:

• The correct varieties of rice are brown, brown;
• Useful cereals for garnish - long-cooked oatmeal, buckwheat, pearl barley;
• Whole grain bread, bread without wheat flour and yeast, bran;
• Granola and muesli that do not contain white sugar in their composition.

To feed the body with the right fats, you can use:

• Medicines containing omega fatty acids, such as fish fat(it is better to give preference to fish);
• Unrefined cold-pressed oils - olive, camelina, oil walnut, almond, corn and linseed oils;
• Nuts and nut mixtures - almonds, hazelnuts, cashews, Brazilian, pine, peanuts, walnuts;
• Red oily fish - salmon, salmon, chum salmon, trout.

With due diligence and the implementation of the above recommendations, you will be able to charm the beautiful weaker sex with your buttocks. already after the first month of the training process. Dare, everything is in your hands.

With the advent of the first rays of the sun, every girl makes a promise to herself that it will begin tomorrow. new life. Grandiose plans are being made for the week ahead, subscriptions to gyms are being bought.

What rules and principles should a girl follow to gain round buttocks

All diets are studied on the Internet. But, as a result, work limits the possibilities in time - and there is neither strength nor desire for change. If you know some rules and exercises for the round shape of the buttocks, then a taut butt is provided.

Rule 1: Knowledge is power

To pump up muscles, you need to at least know how they work and what, in fact, needs to be pumped. The human buttocks are made up of various muscles.

The main ones that affect the shape and structure of the priests are:

• small muscle;
• middle muscle;
• big muscle.

note that from understanding the structure of the gluteal muscles and a set of exercises, the desired result will be obtained. To do this, you need to know the functions of the gluteal muscles.

The most important function of giving the buttocks a rounded shape was taken over by the gluteus maximus muscle. Thanks to the study of this particular muscle, you can adjust the appearance of the priests.

If you constantly do gymnastics to the gluteal muscles, then you can quickly achieve the desired result. Special equipment is not required. It is necessary to strain the muscles either alternately or together. This can be done anywhere. This exercise will tone the muscles.

Rule 2: Massage that improves blood circulation

Regular massage of the gluteal muscles will also be effective in quickly achieving the result of their tightening and gaining elasticity.

Massage can be done at home by learning the most effective movements and manipulations. For example, after taking a shower, when the skin is most steamed, it is necessary to circular motions. Movements can be arbitrary and done in any direction.

Rule 3: Proper healthy food

Diet control is also an important factor. Since the gluteal zone is the first to take the brunt of the calories eaten, thereby laying off most of the body fat.

And here it is important to remember that any momentary pleasure will inevitably lead to long-term disappointment.

Exercises for pumping up the buttocks of a girl at home

It should be understood that in order to achieve maximum results in the form of elastic and toned buttocks you need to tune in to a continuous and long-term process.

And exercises for the round shape of the buttocks at home will help to achieve the desired success. The complex is specially designed for girls with different types of figures.

Round butt exercises include:

• Bridge- regular pelvic lifts lying on your back. The exercise is performed with legs bent at the knees. In this case, the feet should be moved apart to the width of the pelvis and as close as possible to it. The trajectory between the feet and buttocks should be 30 cm. The exercise is done slowly. At the top point, the raised pelvis lingers for 3-5 seconds. At correct execution you will feel a burning sensation in the gluteal muscle. Perform 20 repetitions in 3 sets. The break between sets should not exceed 2 minutes;
  
• Mahi legs- alternating movements of the legs on all fours. Take a pose so that the knee, shin, elbow and hand are in contact with the floor. The back should be straight, parallel to the floor. From this position legs alternately rise up at an angle of 90 degrees. Please note that swings up strengthen the gluteus muscle, and swings to the side from the same position work out the outer part of the thigh. The exercise is done in 3-4 sets of 25-30 times. To enhance the effect, the leg at the highest point can be held for 3-5 seconds;
  
• Lunge Squats- step forward with simultaneous lowering of the body. Starting position - feet shoulder-width apart, stomach tucked up, knees in a bent position. A slight arch of the back is allowed. The important thing is to control respiratory system. On exhalation, a forward lunge is made with a squat, and on inhalation, the starting position is taken.
• To avoid muscle strain during a sharp movement, you need to perform the exercise smoothly. to give time to adapt muscle mass. When lunging, the leg should be bent at an angle of 90 degrees. The knee should not go beyond the line of the fingers. Perform 3 sets of 15 repetitions for each leg. With the next workout, increase the frequency of repetitions by adding 2-3 lunges. You can add weight if you wish. It can be ordinary dumbbells;
  
• Lunges- a big step forward. The lunge should not be deep. Starting position - standing, back straight, socks looking straight. When exhaling, a lunge is performed with the foot forward, forming an angle of 90 degrees. key point is the control of the forward-swinging leg. The leg in front must coordinate the movements and at the same time keep the entire load of the body on the heel. Exercise must be done 15-20 times in 3 sets;
  
• Crab- Alternate raising of the legs with the load of the bulk of the body on the hands. Starting position - sitting on the floor, legs bent at the knees, hands behind the back. The palms should rest on the floor so that the fingers are facing different sides, resembling the structure of a crab claw. When lifting the body up, the points of contact with the floor should be the feet and palms. And from this position, the legs alternately rise to the maximum possible height. The exercise is performed 15-20 times on each leg for 3 sets. Break between sets no more than 3 minutes;
  
• Star- simultaneous spreading of arms and legs in different directions. The exercise is performed from a prone position. Legs are straight, arms are extended forward. When exhaling, the arms and legs are synchronously bred in different directions. The back arches slightly during the exercise, the head rises. When you inhale, everything returns to its original position. The frequency of repetitions is 20 times. It is necessary to perform 3 approaches with a break between them of 2-3 minutes;
  
• boat – simultaneous lifting hands and feet. The starting position is lying on your stomach. The arms are extended along the body, which resembles the shape of a straight line. Simultaneously, both legs rise up to each other when exhaling, thus forming the shape of a boat. At the highest point, the legs linger for 2-3 seconds. When inhaling, they return to their original position. Exercise is considered very effective for giving a round shape to the buttocks. It is recommended to perform 15-20 times in 3 sets;
  
• Lunch- transfer of the entire body weight from one leg to the other. Starting position - sitting, one leg extended to the side, palms on the floor, shoulders laid back slightly. The load of body weight is directed to the bent leg. In a light jump, the position changes. bent leg straightens, straight leg bends. That is, the load of body weight moves alternately from one to the other leg. Hands when changing position come off the floor. The exercise is performed 15 times on each leg in 3 sets. The break between sets is 3-4 minutes.
  

This set of exercises is performed 3-4 times a week. To enhance the effect, you can additionally use weighting agents. To make the exercises easier and more you need to follow the breathing technique.

A set of exercises in the gym

Any girl wants to achieve instant results with minimal effort. Especially when it comes to buttocks. They are deservedly considered the most attractive part of the body, therefore, the approach to exercises to give a rounded shape to the buttocks should be thorough and thoughtful.

Be careful! With a thoughtless approach and chaotic exercises in the gym with dumbbells, there is a high probability of muscle pumping. In the future, the muscles will simply stop responding to any load. Therefore, you need to choose the right exercises for the round shape of the buttocks.

Before starting training in gym try to always do a light workout.

Warm-up is necessary to stimulate the work of muscles. Let the warm-up be light and short, but it must be mandatory. Enough and 5 minutes to give the muscles the desired tone. It could be running on a treadmill or cycling.

Exercises for a round shape of the buttocks in the gym includes:

• Deep squat with weight- can be performed with both a kettlebell and a barbell, depending on preferences. You need to start with a small weight of 1 kg, gradually increasing the load. Don't forget to watch your breath. Initially, it is performed 10-15 times in 2 sets with increasing effect. When pain occurs in knee joint stop the exercise
• Barbell lunges- done at a slow pace. A person should be as focused as possible, since the weight of the bar can pull in one direction. To begin with, lunges are done with a pin, gradually adding loads in the form of weight with different masses. Perform the exercise 10 times in 3 sets. The break between sets should not exceed 5 minutes;
• Leg press- one of effective exercises. In any gym there is a special platform designed for pumping the gluteal muscles. The back should be pressed, and the legs in bent state rest on the center of the platform. When the legs are extended, both the gluteal muscles and inner part. The exercise is done 15 times in 3 sets. Additional weight can be added to the platform tanks.

Exercises you can do even at work

There are simple exercises that do not depend on sports equipment. The main advantage of such exercises is the availability of execution almost anywhere.

The gluteal muscles are pumped not only at home or in the gym, but also at work. One of these exercises is done without getting up. It is necessary to sit up straight, the back is straight. Take a deep breath and while exhaling, at the same time, tighten the muscles of the buttocks and draw in the stomach.

Stay in this position for 3-5 seconds. In this case, both the gluteal muscles and the abdominal muscles are involved. The frequency of such an exercise is on average 20 times in 3 sets. Suitable for daily workouts.

The squat is also one of the common exercises for rounding the buttocks.

To do this, you need to step back from the chair. take a pose tin soldier. As you exhale, try to touch the booty edge of the seat. Return to starting position. Do not sit on a chair. Perform 20 times in 3 sets. Break between sets 3-4 minutes.

Calf raises are a favorite exercise for most girls. To do this, you need to stand behind the chair so that it is convenient to hold on to its back with your hands. When lifting on toes, it is necessary to tighten the gluteal muscles, as if pulling the ass inward. Relax in the starting position. By doing this exercise all the muscles of the legs are involved.

On average, it is recommended to perform 30 times in 3 sets. With the help of the complex simple exercises you can give the buttocks a round shape. At the same time, the exercises are simple and do not require special equipment. Performed in any convenient place and at any time.

If you perform the entire set of exercises daily for 2 weeks, then this will become a good habit.

After 3 weeks, the first result will be noticeable. And also there will be a desire to keep yourself in shape all the time.

Tips from fitness trainers: how to quickly pump up elastic round buttocks for a girl

Specialists focus on nutrition. Products should be as useful as possible.

Note! Exercises for the round shape of the buttocks will be effective only when the entire diet is reviewed. Remember that when fasting, you will never be able to give the priest a rounded shape.

Regularity is important. It is necessary, especially at first, to perform the exercises constantly. And also you need to remember that all movements during training should be slow and focused. From the speed of action there will be no instant result.

The most important point is correct breathing. When exhaling, the exercise itself should be performed, and when inhaling, the starting position should be taken.

Do not forget about the daily routine. Sleep should be constant and average 7-8 hours. A tired person will perform at times less exercise which will affect the desired result.

There are no unattainable peaks, the main thing is to strive and then everything will work out. The mood to perform exercises to give a round shape to the buttocks is half the success. With the manifestation of the first results, an even greater incentive will appear.

A useful video about the most effective exercises for pumping up the gluteal muscles for a woman

How to perform exercises for the round shape of the buttocks - see this video:

How to round the buttocks, as well as a set of exercises - see this video:

Do you want your buttocks to be more toned and firm?

What is there, all though, but often people want to increase the athletic performance of the gluteal muscles - to jump higher and be stronger and more resilient.

It seems to me that there is nothing sexier than rock-solid buttocks that look good in any pants (not just leggings).

If you add the suggested 19 glute exercises to your workouts, your lower body will get better shape and become stronger physically, which will increase your overall performance as a result. I'll even offer you some workout ideas with the sole purpose of reaching the latter... so just keep reading.

Before proceeding directly to the description of the exercises, I feel obliged to help you understand How actually work the gluteal muscles. This is important because your butt is not alone big muscle.

1. Gluteus maximus

Did you know that the gluteus maximus is the largest muscle in the world? human body? Its job is to support the torso in an upright position, and this is the reason for its size and power.

As the name suggests, this is the largest and closest to the surface muscle of the entire gluteal muscle group.

The function of the gluteus maximus is mainly to extend the upper legs (thighs) - for example, when lifting from a crouching position. Another example of the inclusion of this muscle in the work is the rise of the torso tilted forward. Imagine swinging a kettlebell and you'll get a good idea of ​​how this muscle works.

Hip extension also occurs during deadlifts, leg pushes during running and skating, and simply during leg swings.

This muscle is also involved in turning the leg - for clarity, imagine, for example, duck walking.

2. Gluteus medius

The gluteus medius muscle is the smallest of the gluteal muscles, located under the gluteus maximus muscle and giving stability to the hip joint, especially when standing on one leg. Thus, when walking or running (where the legs alternate) or climbing stairs, there is tension in the gluteus medius to prevent the pelvis from sinking to one side.

Moreover, the gluteus medius (and minimus) are involved in hip abduction.

3. Gluteus minimus

It is the smallest of the gluteal muscles and is located directly below the gluteus medius. Its main function is to give stability to the hip joint. It works in conjunction with the gluteus medius.

I hope that this little anatomical digression did not confuse you. In fact, this is all you need to know to perform the exercises. Well, let's move on to...

19 most effective exercises for the buttocks

If you do these 19 exercises during your workout, your buttocks will be in perfect shape. You don’t need to mindlessly engage in simulators to achieve results. The 12 “smart” glute exercises described below are the best of the best.

Gluteus maximus exercises

1. Hip abduction

Committee on physical education The United States, together with the University of Wisconsin, conducted a study to find out which exercises best involve the gluteal muscles. Guess which exercise topped the list for the gluteus maximus?

…This is hip abduction!

The graph below shows the results for other glute exercises (1):

Get on all fours, keep your back in a neutral position, press - in tension. Lift your right leg up, keeping your knee at a 90-degree angle throughout the movement, your heel should be “looking” at the ceiling, and your thigh and knee should be parallel to the floor. Lower your leg down and repeat with your left leg.

Notes:

• You need to protect your back from injury. The neck should also form one line with the back - a straight line (respectively, you need to look down, not up).
• To make the exercise more difficult, add weight to each leg, hold the kettlebell in the knee joint, or perform this exercise using a special simulator.

2. Mahi kettlebell

Renowned spinal surgeon Stuart McGill showed that kettlebell swings are not only great exercise to bring the gluteus maximus to work, but also the safest exercise for the back.

If I were wandering around on a deserted island and could only do one exercise, then I would definitely choose the kettlebell swing. It's so useful.

How to do this exercise:

With a straight back and a tense core, lean forward and grab the kettlebell with both hands. Place your feet slightly wider than shoulder width apart. Keep a slight tilt to the knees, and take the pelvis back. Then, with a quick movement, straighten up and swing the weight out in front of you, keeping your stomach and buttocks tense.

Notes: The movement should come from the hip joint when returning to the upright position. Lower the weight between your legs and repeat the swing movements as many times as necessary.

A study published in the Journal of Strength & Conditioning Research found that compared to shallow squats and parallel squats, deep squats engage the gluteus maximus better, especially in the concentric phase. (3)

This is logical, since the lower you go, the more you stretch (and thereby include in the work) the gluteal muscles. Shallow squats engage the thigh muscles more than the glutes. Therefore, go lower for the full work of the gluteus maximus muscle.

How to do this exercise:

Place the barbell on your shoulders (top of the trapezoid), look straight, straighten your chest, feet slightly wider than shoulder width, toes turned slightly to the sides.

Tighten your abdominal muscles and move your pelvis back and down (as if sitting on a chair), focus on your heels, and keep your back straight throughout the exercise. Rise, pushing off the heels from the floor and squeezing the buttocks.

Deadlift is not easy good exercise on the gluteal muscles, but also one of the best for the development of the lower body. Obviously, you need to try to do it correctly, because you can get seriously injured with the wrong technique or when brought to muscle failure.

How to do this exercise:

Take the barbell so that it is opposite your knees, above your feet. Feet should be shoulder width apart. Holding the bar with a medium grip, bend at the hip joint, while making sure that the back is straight and the stomach is tense.

Lower your pelvis and bend your knees, draw your shoulder blades together and keep your back straight, then push yourself up on your heels.

After the bar rises above the knees, with a confident power movement, bring the hips slightly forward.

Lower the barbell by bending your hips and pointing it towards the floor, but keep it close to you to reduce excess strain on your back.

This exercise differs from the traditional deadlift in that the legs are more or less fixed during the lift. The knees should be slightly bent, but this is more of a pulling exercise that engages the hamstrings and glutes. It probably even targets the hamstring more, but it also needs to be developed to increase overall performance.

How to do this exercise:

Hold the bar at hip level with a straight grip (palms down). The shoulders should be lowered, the back straight, the stomach tense, and the knees slightly bent. This is the starting position.

Lower the bar down, pulling the pelvis back as far as possible. Keep the barbell close to your body, looking straight ahead and not raising your shoulders. Lower until you feel the hamstrings are fully extended—usually just below the knees.

At the bottom point, squeeze the buttocks and use the back of the thigh to begin to rise.

6. Glute bridge with the knee pressed to the chest

This is a more difficult version of the basic pelvis raise, but I like it more because it opens up the hip flexors and engages the glutes more.

How to do this exercise:

Lie on the floor and bend your knees. Raise left leg off the floor and press it against your chest. This is the starting position. Resting on the heel of the right foot, tear off the pelvis from the floor. Lock at the top, then return to the starting position. At the end of the repetitions on the right leg, do the exercise on the left leg.

7. Lifts

Lifts are similar to squats on one leg. In fact, many oriental weightlifters are increasingly doing lifts in addition to squats due to their effectiveness in developing the muscles of each leg without undue back strain.

How to do this exercise:

Lifts can be performed both with a barbell on your shoulders, and holding dumbbells in your hands. I will describe how to perform the exercise with dumbbells.

Stand up straight and take a dumbbell in each hand. Drop your shoulders down and tighten your arms. Top part body should be practically motionless.

Place the heel of your right foot on a box or bench. Climb onto the bench, shifting your weight onto your right heel. Return to starting position and repeat on the left leg.

8. Raising the pelvis with a barbell

Raising the pelvis with a barbell is perhaps the best exercise for the gluteus maximus muscle. It includes it in the work much more intensively than squats with a barbell or deadlift due to four unique characteristics of this exercise:

1. Barbell Pelvic Raise is basically a hip extension exercise.
2. The hardest part of the exercise is highest point, which highly activates hip extension
3. The knees are bent during the exercise, so the back of the thigh is not included in the work.
4. The knee joint is practically not involved in the exercise

This exercise also puts less strain on the back than barbell squats because the bar is not placed on the shoulders, but is held in front of the hips. Therefore, lifting the pelvis with a barbell is extremely useful for people who have suffered an injury.

How to do this exercise:

Sit right in front of the bench. Place the barbell on your thighs. A soft pad can be used to protect the femur. Then lie down with your shoulder blades on the bench.

Start lifting the pelvis by distributing own weight between shoulder blades and heels. Pause briefly at the top, then return to the starting position.

9. Abduction of the legs in the block

These exercises are not the prerogative of Cindy Crawford's training. The shock absorber leg abduction is an excellent exercise for the entire gluteal muscle group due to the large angle of leg abduction.

How to do this exercise:

Attach the shock absorber to your right ankle. Stand facing the cargo block at a distance of half a meter and grasp the frame with your hands. Bend your knees slightly and tighten your buttocks. Slowly move your working leg back against the shock absorber, then return to the starting position. Do the required number of repetitions and change the working leg.

To engage the entire gluteal muscle group, turn the toe of the retracted leg outward.

10. Side squats on one leg

The "highlight" of this exercise is that the leg is laid aside. Due to this, the weight of the body is shifted to the working leg and buttock.

How to do this exercise:

Stand with your right foot on a box or bench, move your left foot to the side without touching the floor, then squat on your right foot. Focus on the heel and rise, including the buttocks in the work. Do the required number of repetitions and change legs.

11. Bulgarian lunges

One of the most difficult, but at the same time useful exercises on all muscle groups of the upper legs, and not just on the gluteal muscles. Try putting your whole foot on the bench behind you first, and then stand up with only your toes. You will feel a huge difference.

How to do this exercise:

This exercise can be performed both with a barbell on the shoulders, and holding a dumbbell in each hand. I will describe the technique for performing Bulgarian lunges with dumbbells.

Stand with your back to the bench and make sure you are at a sufficient distance to perform the lunge. Make sure that the knee of the working leg does not go over the toe. Place one of your legs on a bench and grab a dumbbell in each hand. Lower yourself until your back knee almost touches the floor and your working thigh is parallel to the floor. Then push off with the heel of your front foot and return to the starting position. Do the required number of repetitions and change legs.

Exercises for the gluteus medius (and small)

Since the muscle fibers of the middle and small gluteal muscles have a different location and attachment points from the gluteus maximus muscle, and are also included in the work at a different angle, they perform other functions.

Their main role is to stabilize the pelvis and abduct the hip. The following exercises are designed to do just that.

12. Leg raise

This is a great exercise for warming up the gluteal muscles, which also helps to learn how to keep the pelvis on one leg. It is mandatory for athletes, in particular for runners.

How to do this exercise:

Stand with one foot on a small elevation, such as a step. Raise the opposite thigh and pelvis, hold for 3-5 seconds. Then slowly lower to the floor. Repeat the exercise until you feel tired (usually 1-2 minutes), then change legs. Make sure that the working leg is straight and that the shoulders do not roll over to one side.

13. Side hip abduction

Do you have a hard iliotibial tract? Most people do, and the reason for this is the muscle that forms it - the "tensor fascia lata" - which is located in the upper and side of the legs, just below the femur.

When training for the gluteal muscles, you need to make sure that the exercises you perform maximize the use of the gluteal muscles, and not the tensor fascia lata. Since these muscles are located very close, you need to have a good understanding of anatomy in order to distinguish them.

The good news is that a study published in the Journal of Orthopedic & Sports Physical Therapy found that, along with stretching the hips and lifting the pelvis, side-lying hip abduction is one of the most effective exercises that engages the gluteus medius. with minimal inclusion of the tensor of the wide fascia of the thigh. (4)

You may look ridiculous when doing this exercise, but what a difference! The main thing is that it is very useful for strengthening the middle and small gluteal muscles.

How to do this exercise:

Lie on your left side with your head on left hand. Raise your hips to about 45 degrees and bend your knees to 90 degrees. Make sure your hips and knees are kept together. Begin to lift the thigh of the upper leg up, while making sure that the feet are together, then return to the starting position. Do the required number of repetitions, then roll over to the other side.

During the exercise, do not turn the body along with the hip.

14. Band Squats

This exercise will help you squat more efficiently. Many people injure their knees while squatting due to improper form, which can lead to more serious problems such as an ACL tear.

Since the shock absorber is worn just above the knees, it helps to engage the gluteus medius and minimus muscles and prevents knee extension. Learn to do this exercise with your own weight first and then add a shock absorber.

How to do this exercise:

Slip the shock absorber over your feet, just above your knees. Keep your head and chest straight with your feet slightly wider than shoulder width apart to feel the tension on the shock absorber. Tighten your abs and lower your pelvis back and down (like sitting in a chair), keeping your weight on your heels and squatting as low as you can. Keep the shock absorber under tension by working the glutes so that the knees remain parallel throughout the exercise.

Return to the starting position, pushing off the heels from the floor and keeping the buttocks elastic and the knees parallel.

15. Side plank with leg raise

This is a more advanced version of the side plank, designed to develop core and gluteal muscles. A rather non-trivial exercise, during which you will feel that it is much easier to perform it on one side than on the other. A 2009 study showed that along with various exercises on the gluteal muscles, hip abduction while lying on the side - which is identical to the leg raise in this exercise - is most useful for the development of the gluteus medius. (5)

How to do this exercise:

Lie on your left side, place your elbow directly under your shoulder, legs should be straight, feet together. Tighten your core muscles and lift your pelvis up, forming a straight line from ankle to shoulder. Then lift your top leg without bending your knee. Hold for 3-5 seconds, lower your leg, repeat. After the required number of repetitions, roll over to the other side.

16. Side step with an expander

The easiest way to understand what this exercise looks like is to imagine a zombie walking from side to side. It looks funny, but your buttocks will “burn” in a matter of seconds.

How to do this exercise:

Stretch the shock absorber around your ankles. Make sure there is enough tension even when your feet are shoulder-width apart. Keeping your legs straight, step to the right (stretching your right buttock) and gently pull your left leg up. Continue walking to the right for the required number of repetitions (or a certain distance), then to the left.

17. Touching the toe in the slope - pushing the knee forward

This is an exercise I used to do with my football players. It focuses on developing stability while bringing the knee forward to the chest, which is why I recommend it to anyone who runs.

How to do this exercise:

Standing in the starting position on the left leg, lean forward, taking the right leg back, keeping the back straight and the muscles of the center tense. Touch right hand left sock. Then, engaging your glutes and hamstrings, still standing on your left leg, return to the starting position and bring your right knee in front of your chest. Hold for 2-3 seconds, then repeat from the beginning. The latter is very important for this exercise, so take your time. Do the required number of repetitions, then change legs.

18. Leg circle in vertical position

Since this exercise is usually performed during a warm-up, you are probably wondering what the gluteal muscles have to do with it. But don't worry, do a few circles or do them faster, and you will feel the inclusion of the buttocks in the work.

How to do this exercise:

Stand on your left leg, lift your right leg a little off the floor and start drawing small circles from your hip with it, first in front of you, then on the side, and finally on the back. Perform 3-5 circles clockwise and counterclockwise at each angle. The gluteal muscles of the supporting leg will work to maintain the stability of the pelvis, so try to stand straight and without swaying.

19. Walking in the "bridge" position on the ball

An additional exercise that engages both sides of your back with "cross" movements. In fact, when the gluteus muscle works on one side, the muscles of the lower back on the opposite side are automatically included in the work. It also happens while walking, running, or climbing stairs. This is a great exercise for these muscle groups, which, plus, also looks beautiful.

How to do this exercise:

Place the ball under your head and shoulders like a pillow, stretch your arms to the sides and strain. As with all stability ball exercises, it is important to make sure that the hips are elevated and the body forms a straight line from the knees to the shoulders. Tighten the buttocks and start moving to the left, you should feel how the right buttock in particular works and the lower back on the left side.

Variety is important in any workout. Therefore, you do not need to choose a single exercise from the list above and perform it until you lose your pulse. It is better to include several of them.

Each muscle is made up of different fibers that work with different movements. Performing a series of exercises on the gluteal muscles, you can use all of them.

With these facts in mind, below are 4 recommendations for choosing exercises for training. As a general rule, you need to make sure that:

1. At least one type of gluteus maximus exercise included
2. A range of squat exercises included
3. Deadlift exercises included
4. Included stability exercises that activate the gluteus medius and minimus

3 workouts that give the desired shape to the buttocks

Now that you know the best glute exercises, there are three ways to arrange them in full workouts to shape, strengthen and maintain your buttocks.

I've named each workout based on its primary purpose:

Note:

CP - "number of repetitions", implying that you need to choose the optimal weight to complete the proposed number of repetitions

Workout 1 - Athletic Development

The purpose of this workout is to develop strength and endurance. Therefore, there is no need to rush when exercising. Instead, try lifting heavier weights with fewer reps. Rest 1-3 minutes between sets and reps to get the most out of each set.

Complete two sets before moving on to the next exercise. Rest 1-3 minutes between sets.

• Kettlebell swings - 10 CP
• Deadlift - 6 KP
• Deep squats - 6 CP
• Abduction of the hip while standing on hands and knees - 10 CP on each leg
• Raising the pelvis with a barbell - 6 CP

Workout 2 - Shape and tone

This workout is designed for those people (especially women) who want to achieve elastic buttocks that look perfect in any jeans.

• Side step with shock absorber - 10 steps one way
• Kneeling hip abduction – 10 reps per leg
• Lifts - 6 KP
• Romanian deadlift - 10 kp
• Abduction of legs with a shock absorber - 10 CP for each leg

Workout 3 - Bulletproof Back

This training should be part of the overall training plan for each of us due to the importance of exercises aimed at developing resilience, which, moreover, increase overall performance.

As the name suggests, this workout protects your back as it engages all three glutes. Remember that the gluteal muscles are the “abs” for the back, so the healthier they are, the better, especially if you spend most of the day in a sitting position.

• Raising and lowering legs - 10 CP for each leg
• Abduction of the hip in the supine position - 10 CP on each side
• Leg circle in vertical position - 3 circles (at each angle) on each leg
• Touching the toe in the slope - pushing the knee forward - 10 CP on each leg
• Shock Squat - 10 kp
• Raising the pelvis from the floor with the knee pressed to the chest - 10 CP for each leg
• Walking in the "bridge" position on the ball - 5 CP on each leg

I hope you enjoyed detailed guide for performing exercises on the gluteal muscles. Everything you need to do to achieve the result is described above. If you enjoyed this article, please share it with up to three friends.

You can be a hero to your friends by helping them go from "saggy and flat ass" to being proud of what they see in the mirror. In addition, the exercises presented can also save many people you know from back problems. Be good friend and share the love.

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Follow these five rules to get strong, tightened buttocks. Your constantly aching back, elastic hips and thin tight jeans will thank you! In this article, you will learn how to pump up the buttocks.

Strong, rounded buttocks are the foundation beautiful body. Unfortunately, most of us have buttocks that are not at all like that, and this is because we spend most of the day sitting. Well, if we don’t talk about the aesthetics of a beautiful fifth point, but talk about health, then weak buttocks can lead to subsequent problems and unpleasant, painful physical sensations. Moreover, weak gluteal muscles will make it difficult to perform exercises such as deadlifts on straight legs and squats. Therefore, forward to training the gluteal muscles and a beautiful figure!

To restore the shape and fit of your buttocks, you need to make this goal your priority. Otherwise, you will be so chic, toned hips and flaccid, flat buttocks.

Save your butt from a constant state of depression with these five tips. They will help you become stronger and more active. And, of course, they will give you a gorgeous, attractive outline.

But first, let's look at the anatomical structure of the buttocks in order to understand what kind of muscles the buttocks consist of, how they work. Therefore, we will understand how to load them as much as possible and put them into operation. maximum amount muscle fibers of the buttocks to strengthen the buttocks.

Anatomy of the buttocks

Now we will consider the structure and functions of the buttocks. Pay special attention to the functions that the muscles of the priests perform. It is these exercises that will be most effective in training the gluteal muscles.

The buttocks are made up of three muscles called the gluteus maximus, medius, and minimus. They help the quadriceps to unbend and turn the thigh outward, and together with the muscles of the back of the thighs, unbend the torso from a tilted position. In addition, they tilt the body to the side. Lack of mass in the gluteal muscles automatically means their weakness, and with it a low result in all leg exercises, from squats to jumps and. If you sank into the shoulders, but you just can’t get up, this suggests that you should equally pump the strength of the quadriceps and buttocks.

Gluteus maximus muscle- the largest of the three gluteal muscles, has a diamond-shaped, flattened shape. It unbends and turns the thigh somewhat outward, straightens and fixes the torso. It begins in the posterior sections of the outer surface of the ilium, along the lateral surface of the sacrum and coccyx, attaches to the gluteal tuberosity of the femur and the wide fascia of the thigh. Between the gluteal tuberosity and the muscle is the trochanteric bag of the gluteus maximus muscle.

Gluteus medius located under the gluteus maximus. Participates in the abduction of the hip, with a fixed position of the hip, it takes the pelvis to the side. Straightens the torso bent forward, while standing, tilts the torso to its side. The anterior muscle bundles rotate the thigh inward, the posterior ones outward. It starts from the outer surface of the wing, the iliac crest and the broad fascia of the thigh, is attached to the greater trochanter of the femur. In the attachment area there is a trochanteric bag of the gluteus medius muscle.

Gluteus minimus, the deepest of the three, is also involved in hip abduction and trunk extension. It starts from the outer surface of the iliac wing between the anterior and inferior gluteal lines, attaches to the anterior edge of the greater trochanter of the femur.

Add variety to your glute workout

If you train using only one exercise for the buttocks once a week, then it's time to start changing something in your plans. Buttocks adapt to regularity and frequency - the more you train them, the faster they grow in size and become stronger. If you regularly use only one exercise to pump the fifth point, add one more to it to increase muscle mass in the buttocks.

Try it: lifting the buttocks from a prone position, exercises with additional weight for the hips, extensions of the sides, extensions of the hips and back.

A set of exercises for the buttocks at home

Make hip stretching harder

Hip extensions are important for pelvic stability and daily active movement. Walking, running, standing upright and sitting with correct posture start with healthy buttocks.

In today's world, dominated by electronics and computers, people spend most of their time with bent hips (sitting). At the same time, they seriously weaken psoas and hip extensors, and most importantly, the gluteus maximus muscle.

To alleviate these symptoms and put yourself on the straight path to a gorgeous butt, it will be wise to activate your hip extensor muscles regularly. Hip extension occurs when the hips and pelvis move backward. The most common hip extension exercises are squats and deadlifts. These two exercises should definitely be included in your training schedule if you really want a beautiful, toned bum.

Try it: Use deadlifts and squats as your main exercises, and add a couple more to make each one harder. As a result, exercises such as the Romanian deadlift, the Romanian deadlift on one leg, the buttock lift from the prone position, the bridge for the buttocks, the extensions for the sides and back, the hyperextensions, the jump from knees to hands and from hands to knees are obtained.

Slightly move your hips out to the side

Your hips can move in many different ways, but not every movement causes the necessary stretch in the hips. The muscles in your thighs can move with flexion of the leg, with medial and lateral rotation, and with adduction and abduction of the leg to the side. And if you make circular movements with your hips, you will understand what this is all about. Along with stretching the hips, there is another important point in the process of acquiring beautiful buttocks - abduction of the hips to the sides.

The gluteal muscle is the main participant in the process of abducting the hips away from the midline of the body. Its outer tissues help to rotate the hip inward, while its inner tissues help to rotate the hips outward. A strong gluteus muscle will control any unwanted movements of your buttocks. For example, if your left hip trembles when you stand on your right foot, then your gluteus muscles are most likely weak. If your gluteus maximus is not developed at all, it can lead to conditions such as iliotibular tract syndrome and patellofemoral syndrome. Neither is particularly enjoyable.

Try like this: To strengthen the gluteal muscle, add two sets of ten repetitions of the exercise for the extensor muscles hip joints(abduction of the hip to the side) in a standing position and the same amount in a sitting position in their training weekly activity.

Exercises to increase the buttocks and their elasticity

Monitor the activity of the gluteal muscles

If you sit all day buttocks, they will become weaker and weaker every day. This weakness can progress if, during exercise, other muscles have to strain in order to lift one or another projectile - as a result, the gluteal muscle will relax more and more. Get rid of weak buttocks by performing a series of monotonous but effective exercises for at least 10 minutes a day. Training the gluteal muscles will significantly increase the productivity of your workout.

Try like this: Do 10 repetitions of each exercise once a day.

Glute bridge on one leg

Exercise "Fire hydrant" on the gluteus medius muscle

Bird Dog Exercise

Alternate stretching of the opposite arm and leg of the standing position on outstretched arms and knees.

Squeezing the buttocks in a standing position

Watch for constant tension in the buttocks

Mechanical tension for muscle growth is ideal. Mechanical tension occurs when the muscles are passively stretched and contracted. Passive tension, for example, occurs in the muscles of the hamstrings at the lowest position in the exercise Romanian deadlift. And active tension is about what your biceps feel when lifting a dumbbell with one hand. Both types of tension play a key role in muscle growth, and both are equally important in the development of the gluteal muscles.

When exercising through a full range of motion, your muscles are subjected to both active and passive tension at the same time. For example, in a sitting position during squats, your gluteal muscles are stretched (this is passive tension), but in the top position of the exercise, your gluteal muscles are compressed (this is active tension).

Try to maintain a constant level of tension throughout the full range of motion. This will help you achieve optimal results. In order to do this, take control of the number of repetitions, maintain a stable rhythm during the exercise. And most importantly - do not hope that you will succeed if you do the exercise thoughtlessly, just to finish.

Try like this: To increase mechanical tension, use a certain pace when doing exercises. The tempo is expressed in three or four rhythmic repetitions according to the 2 - 2 - 2 system. The first number is the number of seconds for which the downward movement is performed, the second number is the pause, and the third is the number of seconds to perform the upward movement (when rising from the bottom position ).

You can modify and simplify the pace of the exercise to 2 - 2, or 3 - 3. You can eliminate the pause in the middle, or even increase or decrease it, or, for example, add time to complete the movement down. Just remember - adding tempo to an exercise does not always make it possible to perform it in a full range of motion.