Squats are one of the most effective exercises for the gluteal muscles. This can be ordinary squats or squats with loads( dumbbells for women or a light weight bar on the shoulders for men) - the latter are certainly more effective, but if you are a beginner, then start with the usual squats.
How to squat correctly to pump the muscles of the buttocks? Put your feet so wide to sit as deep as possible. Drop as low as possible, trying to touch the hips of the calves, and the buttocks - heels. Keep your back straight, not bending forward or back. All the load during the ascent and descent must fall on the feet. Squat smoothly, do not stop, squatting or straightening.
Squat for 10-15 times in 3-5 approaches. Over time, you can increase the number of sit-ups. Squats will help you build up the muscles of the buttocks for later shaping them with other exercises.
Mahi kicking
Another common way to pump up the buttocks at home. This is a fairly effective exercise for giving the buttocks the desired attractive shape. First tie the load to the ankle( start with 200 g, gradually bringing up to 800( women) / 1200( men) d).Standing face to the wall, rest your hands on it with outstretched arms.
Alternately, on exhale, make a smooth flops with your feet. In this case, all work should lie on the muscles of the hip - watch this. Returning to the starting position, take a breath.
Perform 8-10 mahov each leg for 3-4 approaches. Mahi with his feet, standing on all fours.
Stand on all fours, lean against the floor with your elbows. Do alternate swings with your legs, pulling them back parallel to the floor and slightly lifting up. To execute 8-10 mahov each leg on 3-4 approaches.
Mahi with your legs, lying on your side
Lie on your right side, stretch your legs, lean your arms on your elbows. Slowly lift the left leg so that its fingers are at a level with your head. Hold for a few seconds in this position and just as slowly lower your foot down.
To execute 8-10 mahov each leg on 3-4 approaches.
Falls
Falls will help to make the buttocks more elastic. To perform this exercise, you may also need a dumbbell or barbell, although at first it is desirable to do without the load. The effects are so effective that they are enough to perform once or twice a week.
Stand up, put your feet at a convenient width for you. Slowly step forward with your left foot so that it bends at the knee 90 degrees. The right leg remains in place and also bends at the same angle, barely touching the knee of the floor. Return to the starting position by pushing with your left foot. Repeat the attack with the other leg. Repeat 4-5 times with each leg.
"Walking" on the buttocks
This exercise will help not only to make the buttocks more elastic, but also contribute to the beautiful sex in the fight against cellulite. Sit on the floor, legs extend in front of you and "walk" with the help of the buttocks, transferring the weight of the body to one or the other.
Penguin
This exercise will help those who want to know how to pump up the buttocks and hips. Sit on the edge of the chair, hold the ball between your knees. Straining the muscles of the thighs, tighten the ball for half a minute. Repeat 5-6 times.
Deflections
Stand up straight, put your feet together, take light dumbbells in your hands. Take your right leg back, while lifting your arms up and bend. Return to the original position. Repeat the exercise with your left foot. Run 10-12 times for 3-4 approaches.
Jumping rope
This exercise will help pump up the legs and buttocks at the same time. Daily jump through the rope for 15 minutes - and the result will not keep you waiting.
Bridge
A good way to quickly pump up the buttocks. Lie on your back on the floor. Bend your knees and pull your heels to your buttocks. Hands stretch along the body, press the palm to the floor. Raise the pelvis upward so that the hips, buttocks and back form a straight line. At the same time, strain the muscles of the calves and buttocks as much as possible. Hold for a few seconds in this position and slowly sink down.
Run 8-10 times for 3-4 approaches. Sit down on the floor, back straight. Pull the knees bent at the knees and joined the soles to yourself, wrap them around your hands. Sway, transferring the weight of the body from one buttock to the other. Breathe exactly. Do 50-70 of these jiggles.
Our simple recommendations how to pump up the buttocks to a girl or a man at home without going to the gym, with a daily performance guaranteed to lead to an improvement in the shape of your ass, make it resilient and attractive to the opposite sex.
