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Buttock Bridge

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9 Best Exercises for Bigger Buttocks

Every girl dreams of a big, round and elastic ass. Most girls envy the perfection of round shapes of stars such as Kim Kardashian or Beyonce. How did they achieve this? Was it a gift from Mother Nature, the skillful work of a plastic surgeon or a Botox pump? “Butt boom” began with the ass of Jennifer Lopez, but over time the size of the fashion trend has become just huge, as in Iggy Azalea and Nicki Minaj, for example. And will the usual exercises for the buttocks at home help to achieve such wonderful results?

We have great news for you and it is that it is possible to get a butt of the desired shape, and it does not depend on genetics, as many believe. Of course, you are lucky if you have such a gorgeous ass from birth, and if not, then you have a chance to get such buttocks at home.
People who sit all day have weak buttock muscles. Perform strengthening exercises at least 2 times a week to give the buttocks a good appearance and return to elastic shape.

Probably many of you have heard the saying “You do not get the ass you want, just sitting on it straight.”

Undoubtedly, this is true, because you need to pump your ass. The major muscles in this area, the large buttocks, are among the most important in the human body. And they deserve special attention.

Buttocks consist of three muscles: small gluteal muscle, medium and large. The gluteus maximus is the largest in the human body. All three are very important and involved in basic human activities such as walking, sitting and maintaining good posture.

Weak gluteal muscles affect other muscles, which can lead to injury. Strengthening the muscles of the buttocks will help your body function better, as well as bring you some moral and aesthetic pleasure, restore the elasticity of the ass. How to make a beautiful ass?

TOP 5 best exercises for hips and buttocks from Kateryna Usmanova
In this article, we have selected 9 basic and most effective exercises for girls that will help pump up the buttocks at home in a short period of time. This set of exercises for the buttocks can be performed at home and with minimal equipment. Perform at least three exercises on your buttocks, then your workout will be really effective and strengthening. Exercises for the priest at home are very diverse and at the same time easy to perform.

Effective exercises for the buttocks at home

  1. Superman
Superman 1

This exercise is simply designed to inflate the buttocks quickly, it also works the body, which is very important for the protection of the back and its normal functioning.
working muscles: lower back, buttocks, muscles of the back of the thighs

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Lie on your stomach, arms outstretched, feet together and lying on your toes. Keep your neck and spine neutral during the exercise.
Tighten your abdominal muscles, inhale and lift your arms and legs up at the same time as high as possible. At this point, tense the muscles of the buttocks for 1-2 seconds.
Return to starting position.
Perform 2-3 sets of 10-15 repetitions. Rest 30-60 seconds between approaches.
Complicate the exercise

As soon as you feel ready to complicate the exercise, add a little weight to pump up muscle mass in the buttocks more intensely. Take a dumbbell in your hands or place the weight on your ankles. Follow the same steps as above.

The bridge is one of the most effective exercises for working the buttocks muscles. Even without weight gain, the posture and amplitude of this exercise will make you feel stronger. You were looking for information on how to make your ass elastic – here is the answer to your question.
Works muscles: buttocks, back of thighs, calves

  1. Buttock Bridge

Lie on the floor with your back, bend your knees at an angle of 90 about . Stupas should stand completely on the ground, hands on the sides of the body palms down.
Inhale and rest your heels on the floor, lift your thighs up, while tensing the muscles of the buttocks and back of the thighs. The upper back and shoulders lie on the ground, the body should form a straight line from knees to shoulders.
Hold this position for 1-2 seconds and return to starting position.
Perform 2-3 approaches for 10-15 repetitions, resting between approaches for 30-60 seconds.
Complicate the exercise

To make this exercise for the buttocks at home more difficult, try to perform it on fitball. In the starting position, place your feet on the ball, your back should lie completely on the ground. Follow the steps described above.

Another option for this exercise is a bridge on one leg, pumping the muscles when performing this version of the exercise is right in front of the eyes. Take the starting position, leaving only one leg in the air. Follow the steps above, then switch legs.

  1. Steps on the steppe with raising the knee
Steps on the steppe with raising the knee

Such a functional exercise as stepping on the steppe, helps to develop a sense of balance and improve coordination of movements, as well as aimed at working the legs and buttocks. Such exercises to raise the tone of the muscles of the buttocks are especially popular among the stars and are found in almost all fitness classes. Try to avoid swinging from side to side.

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Necessary equipment: a bench or a step up to knee height that it was convenient to make steps.

Muscles worked : buttocks, back of thighs, quadriceps

Stand in front of the lava.
Take a step on the steppe with your right foot, push off with the heel of your left foot and lift your knee up.
Lower your left leg down, then return to the starting position.
Perform 10-15 reps on the right leg, then the same number on the left in 3 approaches. Rest for 30-60 seconds between approaches.
Complicate the exercise

If after 3 approaches you do not feel particularly tired, then add a dumbbell to your hands. Follow the same steps as described above. If it is a morning charge for the muscles of the buttocks, then leave the dumbbells in the afternoon.

  1. Cross-attacks (Squats “curtsy”)

This is not a ballet class, as you may think when performing this exercise. As ridiculous as it may seem, its effectiveness has been tested by experience. In addition to the quadriceps muscle, this exercise is aimed at working the middle gluteal muscles, which help to withdraw the thigh to the sides and turn it inward and outward.
Muscles involved : quadriceps, gluteus

Stand up straight, feet shoulder-width apart, chest forward, arms bent at the elbows in front of you.
Take a step back as in a lunge so that the right foot is behind the left. Bend your leg at the knee. Your right knee should be behind your left knee. The priest is tense.
Focus on the left heel and return to starting position.
Do the same with your left foot. It was 1 repetition.
Perform 4 sets of 15 repetitions, rest between approaches for 30-60 seconds.
Complicate the exercise

Perform the exercise with dumbbells.Swing back with a bent leg

  1. Swing Back With a Bent Leg

This exercise aims to work the muscles of the buttocks. Muscle tightening occurs during the first two weeks, provided that this exercise is performed regularly. Keep your back straight during his exercise, the abdomen should be tightened. Try to withdraw and lift the bent leg as far as possible, without involving the pelvis and spine.

Muscles worked: buttocks and back of the thighs

Get on all fours. The spine and neck should be neutral throughout the exercise.
Lift the right leg, bent at the knee, up. Keep your foot straight and tense your buttocks muscles when your foot is up.
Lower your leg and return to the starting position.
Perform 15 repetitions for both legs in 3 approaches, rest for 30-60 seconds between approaches.
Complicate the exercise

To complicate the exercise, add weight to the ankle to pump up the muscles faster.

  1. Squats
Squats

These are the most popular exercises for elastic buttocks in our list. Squats are very effective especially for beginners, as it is not associated with weight lifting, it can be performed anywhere, so you do not have to go to the gym specifically for this, you can just pull up your ass at home.

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Starting position: standing, feet shoulder-width apart.

Extend your arms in front of you and sit down.

  1. Squats with the leg back

A very simple type of exercise for the priest at home and another variation on the theme of squats. The only difference from a normal squat is that the muscles of the back of the thighs are involved by pulling the leg back.

Starting position: standing feet shoulder-width apart. Perform squats.

Stand up and move your foot as far back as possible.

Return to starting position and do the same for the other leg.

Complicate the exercise

Try this exercise with dumbbells in your hands to speed up the pumping of the gluteal muscles.Plie squat

Place your feet shoulder-width apart, spread your feet outward, and place your hands on your waist.
Then do squats. Try to keep your back straight and your head straight.

  1. Plie squat
Plie squat

Place your feet shoulder-width apart, spread your feet outward, and place your hands on your waist.
Then do squats. Try to keep your back straight and your head straight.

  1. Squats with legs apart

Starting position: standing feet shoulder-width apart.

Sit down, then stand up and move your leg to the side as high as possible.

Return to starting position. Do the same for the other leg.

Complicate the exercise

Perform this exercise with dumbbells in hand. Full charge for the buttocks, arm and leg muscles is provided.

Conclusion
Strengthening the muscles of the buttocks, you will improve your posture, emphasize your femininity and slender silhouette. It will also make it easier for you to cope with daily tasks such as walking long distances and up stairs. All you need to do is find time to train, choose the best exercises for the buttocks from the list we offer and do not forget to eat well and properly. And soon you will be the happy owner of elastic buttocks at home.

The main mistakes in pumping the buttocks
How to pump up the buttocks, remove the breeches and do not swing the quadriceps
If you decide to train your buttocks in the gym, watch the video on how to do it right.

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