Exercises for the buttocks at home. An effective complex for pumping up legs and hips for a woman

When planning to do exercises for the buttocks at home, it is most important to understand what training at home should include, what is the correct exercise technique and many other features.

Home workout program

No one controls home workout and does not adjust the technique. Therefore, before you start actively playing sports without prior physical training, you should definitely make sure of safety precautions.

In particular, it is important:

• Study the exercise descriptions carefully.
• Find a video demonstrating the technique of each exercise. There are a lot of them in the network and the search will not be difficult.
• Control your movements in front of the mirror.
• Ask someone close to follow the correct execution.

You should independently study all the necessary conditions for conducting a training. A well-designed workout starts with a warm-up and ends with a stretch.

Best Effective Buttock Exercises

Exercises for the buttocks at home are varied and differ somewhat in the degree and quality of the load.

It is recommended to alternate exercises for regular exercise. It is not necessary to strive to complete all known exercises in one workout, 3-4 is enough. How exactly to alternate them depends on personal preference and training goals.

The main thing when choosing exercises and drawing up an individual training program is not to allow muscles to get used to the same type of load.

At first, it may be difficult for a beginner in sports to perform exercises even under the weight of their own body. However, in the course of regular training, endurance increases, and so that the result does not stand still, the load will need to be gradually increased.

At home, exercises for the buttocks can almost always be easily supplemented with a pair of dumbbells, the weight of which will also have to be increased over time. Therefore, those who are serious about long-term training can be advised to immediately purchase a set of typesetting dumbbells in order to ensure themselves to further increase the effectiveness of training.

While working out the technique, one more point must be taken into account: human physiology is individual, therefore, no description of the exercises can contain comprehensive information about the correct distances when setting pivot points and the width of the range of motion.

Following general guidelines, you need to listen to your body, track your own feelings. This will help you "catch" those body positions in which the target muscles receive the most effective load. And only after training in advance and checking the technique, you can proceed directly to the training cycle, moving from theory to practice.

"Superman"

Technics:

1. The exercise is performed lying face down, with the arms extended forward in the starting position.
2. On exhalation, you need to simultaneously tear your arms, chest and legs off the floor, trying to strain your lower back as much as possible.
3. At the top, linger for a couple of seconds and return to the starting position.

Exercise for the buttocks "Superman" is especially recommended to be included in the training program for beginners at home, since it is it that is one of the safest and at the same time effective for the spine.

"Glute Bridge"

Technics:

1. It is performed lying on your back. The legs are bent at the knees with a strong support of the feet on the floor, the arms are laid along the body.
2. Taking a breath, and squeezing the buttocks with force, you need to raise them to a position in which a straight line forms from the shoulders to the knees.
3. Linger at the top for a couple of seconds, squeeze the buttocks even more and, with an exhalation, return to the starting position.

Do not make too large or small an angle between the lower leg and thigh, and also do not need to take the feet off the floor. The push goes through the heels, so for safety reasons, the neck should not rest on the floor.

Squats

Technics:

1. Feet shoulder width apart, look forward. The position of the hands does not matter, you can choose any that is convenient for you.
2. Start squatting. In this case, the knees move strictly straight, in the direction of the toes and in no case to the sides.

It is important when performing all types of squats - in no case should your knees go over your socks. This is a fundamental rule, which, if not followed, can put undue stress on the knees and lead to injury.

It is also forbidden to round your back and lift your heels off the floor while performing these exercises. It is important to keep your back straight with a slight deflection. When lowering, inhale, while lifting, exhale.

Novice athletes can try the exercise with their toes against a wall to keep their knees from going forward. Remembering this position, you can continue further without the help of the wall.

"Plie"

Technics:

1. The legs are wider than the shoulders and on one straight line, the toes should be turned as far away from you as possible with the heels inward, the back is straight.
2. Start squatting, keeping the body upright, try to squat as low as possible.

It must be remembered that at the top of the squat, the knees do not fully extend.

"Sumo"

The Sumo squat is often confused with the Plie. However, these exercises are different. In "Plie" the pelvis should not go back too much, but for "Sumo" the body is fed forward with the pelvis pulled back.

And if the execution of the exercise in the "Plie" technique is aimed at overcoming its own weight, then the "Sumo" squats can be performed with serious weights. The deeper the squat, the more efficient the gluteal muscles work.

The starting position for squats in this technique is the same as the starting position for other types of squats.

Lunges

Technics:

1. To perform a lunge, you need to take a wide step forward, trying to keep your feet in line.
2. Next, go down as you inhale and rise to the starting position as you exhale. Then repeat on the other leg.

The knee of the extended leg should not protrude beyond the toe, as with squats, and the knee of the supporting leg should not touch the floor. The back necessarily remains straight with a slight deflection in the lower back, otherwise the load is shifted from the buttocks to other muscle groups.

Swing your legs

The big advantage of swings is that they place the least stress on the knees. There are several options for swinging legs, designed for different muscle groups:

• Back. The starting position is standing at the support. On inhalation, the straight leg is pulled back, the heel is up. On exhalation - return to the starting position.
• Forward. The starting position is standing, hands on the waist or to the sides. While inhaling, raise the straight leg forward as high as possible, with the toe facing you, ideally, to parallel with the floor. On exhalation - return to the starting position.
• To the side. Starting position - standing, arms extended forward. On inhalation, the straight leg is pulled to the side, the toe is away from you. On exhalation - return to the starting position.
• Lying. Starting position - lying down, legs straight, support on the shoulder.While inhaling, raise a straight leg, pull the toe toward the ceiling. Do not bend the knee. On exhalation - return to the starting position.

It is important when performing all variants of leg swings - the back should remain straight, the body does not deviate in the direction of movement. The swing is carried out by muscle strength, it is important to avoid inertial movements.

Deadlift

The exercise is designed to be performed with dumbbells. His technique: feet shoulder-width apart, bend forward to floor level and without stopping below immediately begin to straighten the body.

The main point of the exercise is that the legs are almost straight, there is minimal bend at the knees, the dumbbells in the hands slide along the legs vertically, when the pelvis is tilted, it is slightly retracted. It is forbidden to tilt your head down, round your back and stop at the lowest point.

"Boat"

Technics:

1. Starting position - lying on your back, legs extended, arms parallel to the floor.
2. On exhalation, straight legs are simultaneously raised, as well as shoulders and thoracic spine.
3. Now you need to tighten the muscles of the buttocks as much as possible and hold out for about two minutes. Advanced athletes can do more, but beginners can start with a few seconds.

When performing the exercise, do not hold your breath, direct your gaze to the toes.

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"Swallow"

Technics:

1. Standing on straight legs, tilt the body to parallel with the floor. Hands on the belt or extended forward.
2. Then take your straight leg back so that it forms a straight line with the body.
3. Repeat on the other leg.

You can do the support exercise to maintain balance.

It is important not to lower your arms or round your back, make sure that your supporting leg is straight, barely bent at the knee.

"Curtsy"

Technics:

1. The starting position is standing, hands on the belt, legs slightly crossed, support on the front leg, when the back leg remains on the toe.
2. While inhaling, you should slowly sit down, bending both legs, which remain in the lower position at a right angle.
3. On exhalation, return to the starting position.

"Walking on the buttocks"

For exercise, be sure to have a smooth mat and clothing that completely covers the buttocks. Erect posture is also important.

Technics:

1. Sit on the floor with outstretched legs so that there is a right angle between the floor and the body, arms bent at the elbows.
2. Taking a "step", the leg with the buttock is extended forward so that the leg remains in weight.
3. The next "step" with the other foot, and so on.

"Chair"

Technics:

1. To take the correct position, you need to go up to the wall and press your back tightly against it.
2. Then take a step away from the wall and place your feet at shoulder level. Hands are also pressed to the wall.
3. From this position, slide along the wall until the angle at the knees becomes straight and the hips are parallel with the floor.
4. Linger for a minute or as long as possible.

It is important to place your feet on your heels, not to hold your breath, and not to close your hips.

"A bike"

Technics:

1. Lie on the mat and press your back firmly to the floor.
2. Then raise your legs and perform movements as when riding a bicycle.

Execution time - from a minute, depending on the degree of endurance.

Knee lift steps

Technics:

1. Stand straight, feet at shoulder level, arms are freely lowered.
2. Slowly and smoothly raise the legs alternately, bending at the knees, until the knee is above the waist. Avoid bending forward, do not strive to raise the knee to the maximum possible height, do not bend the supporting leg.

Abduction of the hip to the side

Technics:

1. The starting position is standing, with your hand on a support (a wall or chair is suitable).
2. One supporting leg, firmly on the floor. The second, slightly bent at the knee, as you exhale, take to the side to an angle of 45 degrees, while inhaling, return to the starting position. In this case, the body is motionless, the movements are smooth.

Exercises with simulators

Exercises for the buttocks can be especially effective using simulators, but since it is possible to keep 1-2 small simulators at home, it makes sense to replace them and vary the exercises. A few basic ideas:

• a chair or rigid couch instead of a gym bench,
• expander as a substitute for the leg extension and extension trainer,
• water bottles instead of dumbbells.

Fitball

Exercise "Hyperextension":

1. Lie on the fitness ball with your stomach, hands behind your head or crossed over your shoulders. Rest your toes of straight legs on the floor. At this point, the back remains relaxed, the body simply lies freely on the ball.
2. After taking a breath, you need to straighten the body so as to fully straighten. It is important to tuck the lower back slightly so as not to overload it.
3. In the initial position, stand up while inhaling and repeat the specified number of times.

Exercise "Glute Bridge":

1. Starting position - lying on the mat on your back, feet on the fitball and tightly pressed.
2. On inhalation, the pelvis goes up, without excessive deflection. Stay in this position for a few seconds.
3. As you exhale, lower yourself to the floor.

Exercise "Backbridge":

1. Starting position - lying on the mat on your back, the ball is pressed to the floor with ankles, arms along the body.
2. While inhaling, with the tension of the muscles of the buttocks and the press, raise the pelvis and roll the ball towards you. Stay in this position for 60 seconds or longer.
3. Repeat the exercise without completely returning to the starting position, but maintaining balance by supporting on your hands.

Step platform

Technics:

1. Legs at shoulder level, arms bent at the elbows and pressed to the body.
2. Take a step onto the platform, hands go up.
3. Become in the starting position, lower your hands.
4. Repeat on the other leg as many times as needed.

Dumbbells

From the listed exercises, all squats, lunges and steps can be supplemented with dumbbells.

You can add to them:

• Lunges to the side. Dumbbells in the hands, arms bent at the elbows. Lean the whole body forward until an angle of 45 degrees is formed. Take the pelvis back. Next, one step is taken to the side with a squat on the leading leg, the other leg remains straight.
• Stepping. You will need a step platform for this exercise. Step one step at a time with each foot, pressing the dumbbells to your sides. You can perform the exercise on a regular staircase or build a small elevation from available materials, as long as it is stable.

Ellipsoid

To put more stress on your glutes during an ellipsoid workout, there are three options:

• Walk on slightly bent legs, in a semi-squat.
• Walk in the opposite direction.
• Walk with the body tilted forward.

Training results

The main condition for the appearance of training results is their regularity. It is better to exercise moderately but consistently once a week than to overload the body occasionally. You need to be prepared for the fact that visible results will not appear immediately.

It is believed that it will take about a month to see the changes yourself, and about three for others to notice them.

A good tip is to find a way to maintain athletic interest so that constant glute exercises don't become a burden over time. At home, you will have to look for your own way to draw inspiration and continue to work, among them:

• It is helpful to take a photo of yourself every week, as changes occur gradually and may go unnoticed.
• It is also a good idea to keep a workout diary to track dynamics - what was done, when and how much. The number of sets, the weight of the dumbbells - all this is important, and most importantly, motivating information.

And last but not least. To build a slim figure, training alone is not enough; this is only half of the ingredients for success. The other half is a balanced diet. The balance of protein, fat and carbohydrates must be varied appropriately for specific training goals.Only in combination of training and the right diet will it be possible to achieve the desired changes.

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