How to pump up legs and buttocks at home. Effective exercise

An adherent of hypodynamia cannot bear the very thought of walking, running or climbing the stairs to the upper floor. There is only one way out of this disastrous state - to pump up the muscles of the legs. It is very easy to organize such charging at home.

How to swing your legs correctly

There is a heavy load on the hips, legs, feet, which consists of body weight, efforts when moving, standing, carrying weights. The higher the excess weight, the greater the pressure and the risk of displacement in the joints of the legs, arches of the feet. Progressive curvatures, multiplied by age-related arthritic-arthrosis diseases, can immobilize, put a person in a wheelchair.

"Swinging your legs at home" is a program to strengthen muscles, which consists in regularity, correct distribution and gradual increase in physical effort. The schedule is based on 3-4 workouts per week, which are carried out 1-1.5 hours after a meal.

It is necessary to follow the recommended technique for performing each exercise, to avoid severe dyspnea, feeling unwell, sprains and more serious injuries.

Exercises for the legs at home

Self-training helps to correct figure flaws. A male torso with excellent relief, leaning on thin limp legs, looks ridiculous. A woman with a well-groomed appearance, in a beautiful tight-fitting dress, simply has no right to demonstrate sagging buttocks, flabby hips, and a heavy gait.

What installations should you start with:

• choose the appropriate duration, pace of classes, load;
• work out all the muscles in sequence;
• evenly increase the load by adding the number of repetitions, approaches, and later weights;
• be sure to do a warm-up (10 min.) to warm up the leg, heart, respiratory muscles;
• End your workout with deep breathing exercises that restore normal lung and heart function.

Squats for legs and buttocks

Exercise allows you to work out the gluteal muscles, medial (mid) and inner thigh muscles.

Starting position - feet shoulder-width apart, turned outward by 35 °, rest on the floor with their entire surface; the back is straight, the press is tense; arms outstretched forward.

Squat Technique:

1. Sinking down on inhalation, lean forward a little with a straight back.
2. At the lowest point, keep the knees above the feet, rest on the heels with a delay of 1-2 s.
3. With an exhalation, rise without dropping your knees.

Repeat until a burning sensation is felt in the legs.

Side lunges

The exercise engages the thighs, gluteal muscles, and calves. The press, lower back are involved. The breeches zone is being corrected.

Starting stance - the back is straight, the press is tucked up, the hands are on the belt, the feet are divorced, slightly turned to the sides.

Execution technique:

1. Inhaling, gently step to the left, move the center of gravity there. Give a straight back a little forward.
2. Sit down to a right angle at the knee, right leg straight.
3. Exhaling, straighten the knee. After pushing off slightly, return to a straight stance.

Repeat everything to the right.

Cross lunges

The stance is the same as for the side lunges.

Execution technique:

1. While inhaling, step back with your right foot, leading it behind the left as in a curtsy.
2. The knee of the hind leg drops slightly short of the floor. Support on the toe, which, together with the knee joint, looks straight. At the lowest point, the tension of the gluteal surface is felt. The knee of the front leg is bent, does not go beyond the line of the toes, and together with them is turned outward. The front heel keeps the body from falling.
3. As you exhale, rise. Perform a series of lunges from the same position, or by changing legs.

Mahi

Amplitude lifts strengthen muscles, hip joints, break down cellulite. Swings forward, backward, sideways are performed in separate series or in combination. First, hold onto a support or sit on the floor.

For standing swings, you need your head, back, and legs to be on the same vertical line. Each ascent is accompanied by an exhalation. Pulling the toes increases the stretch. The back does not bend, the body does not deviate. The lifting height increases gradually.

Swings on the floor are done in 2 ways from one position - emphasis on the knees and elbows. From the head to the buttocks - a horizontal line.

Execution technique:

1. Bring the working leg back onto the toes. Raise it straight or bent, directing the heel up. Do not lower to the floor before subsequent swings. No need to raise your head, bend your lower back.
2. Take the working leg to the side without straightening it. As you exhale, swing your knee forward. On inhalation, take your leg back, straightening a little. The strength is to invest in moving the knee forward. Do not tilt the body to the side.

Jumping rope

In adulthood, skipping puts a lot of stress on the heart, so you should start with 1 minute. jumping, inhaling through the nose, exhaling through the mouth. The duration of skipping is increased when breathing becomes rhythmic with confidence and the heart rate is kept within 120.

How to do:

• Exercise with a rope in 3-4 sets for 7-10 minutes.
• During the jumps, the elbows are pressed to the body, the back is straight.
• The rotation of the rope is created with brushes only.
• It is easier to practice with rhythmic music, changing from bouncing with both feet to jumping from left to right or moving forward.

Glute bridge

Lying face up on the mat, place your bent legs on the floor. Raise 1 leg strictly vertically, with the heel of the other rest on the floor. With the effort of the gluteal muscles, raise the body to the very shoulders. After a delay of 2-4 s, gently lower. Repeat the same in a mirror image.

Options, technique for performing the exercise "gluteal bridge":

Dumbbell Exercises

“We swing our legs at home with weights” is a section of the program that provides for the use of sports or homemade equipment.

These are the following devices:

• dumbbells;
• small discs from the bar;
• metal balls;
• plastic bottles filled with water or sand.

Weights are referred to when the exercises below become easy to do:

1. Plie - legs wide apart, socks turned outward as much as possible, arms with dumbbells lowered. Squat slowly, linger for 2-3 seconds, rise to the starting position.
2. Lunges - hands with dumbbells constantly down, step forward, back knee down, lift.
3. Deadlift - with 2 dumbbells or a barbell, tilt the body down to the feet. At the same time, the pelvis is retracted, the strength of the buttocks is used to lift.
4. Jumping - hands with dumbbells on the sides, squat and, pushing off with heels, jump out on the rise.

Calf exercises

Regular exercise will make your legs not only strong, enduring, but also more beautiful due to the symmetrically convex calf muscles. Girls should not pump them too much.

Exercises:

1. Pistol - lifting a straight leg forward ("muzzle") and squatting on the other.The same with the load.
2. Walking on straight, unfolded toes.
3. Skipping.
4. Run.

Rise on toes

These exercises tense the core muscles (in the abdomen, back, buttocks, thighs), which provide the stability of the spine.

Exercise:

1. Stand straight, feet shoulder-width apart, arms lowered. Move the center of gravity to the toes, with a slight inclination of the body forward, sit on your toes. By abducting the tailbone back at this point, the body is balanced. The hands are on the hips. Squat depth - half.
2. Socks spread, looking forward. Taking your heels off the floor, rise on your toes as high as possible. Fix in this position for 2-3 s, lower the entire foot.
3. Balance on 1 toe. Raise the other leg, bending at the knee. Alternate lifts on both limbs.
4. Press your back and hands against the wall, stand on your toes. Perform a series of pendulum (cross) swings with one leg, then the other.
5. Stand with your fingers on the edge of the step, steps. On the shoulders - a bar or bar from it. Go up and down with your heels in the air. Perform smoothly, with fading at the top point for 2-3 s.

Floor lying exercises

For horizontal workouts, you will need a thin roll or thick mat, made up of "puzzle" segments.

Exercise technique:

1. The face looks up, hands along the body on the floor, feet on the feet. Move the right foot to the left knee, do a series of buttock lifts. Repeat on the other side.
2. Lying on your side, legs straight, hand supporting the head. Raise the upper leg smoothly by 90 ° with the effort of the gluteal and femoral muscles (without straining the lower back). Repeat in series on each side.
3. In the same position, place your upper foot on the mat in front of the knee. Raise and lower the lower leg while controlling the stability of the body.

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How to build calf muscles without squats

One of the most effective workouts - squatting - is not available to everyone due to existing injuries, hemorrhoids, and heavy weight.

You can strengthen the legs in other ways:

• walking up and down the slopes, up the stairs, including stepping up 1 step, using weights in the form of 2 bags or a backpack;
• cycling routes;
• swimming with an emphasis on the legs.

In the boat exercise, not only the calf muscles are actively working, but the whole body. Lying on your stomach, stretch out and raise your arms and legs. Relax after 2-3 seconds of tension. Alternatively, you can swing longitudinally on your stomach.

Complexes of exercises for different groups of leg muscles

At home, if necessary, you can pump your legs selectively in order, for example, to correct the contour in their problem areas.

For broad front muscles (quads)

Sit on a stool, hard chair. Raise the socks of the legs together, put a heavy backpack, a barbell on them. Grasping the sides of the seat with your hands, raise the lower limbs to a straight line with the knees. Don't fall backwards, don't jerk. At first, 10 lifts in 3 approaches are enough with an interval of well-being.

For the back of the thighs, calves

Lie on your stomach so that your legs hang from the knee. Put a load closer to your feet. Raise it by bending your knees. Perform the same number of times as in the previous exercise.

For lateral thighs

Lying sideways on the mat, straighten your legs, socks on yourself, hand under your head. Bring the leg up so much that the second can join it. Lower limbs one after another.

Burpee for the buttocks, front and back muscles of the legs

Sequentially, without stopping, are executed:

• deep squat;
• bar;
• push-up;
• deep squat
• lifting in a jump.

Climber variations for all muscles.

1. Standing in a high bar on straight arms (later on 1 arm) or in a low bar (on arms bent at the elbows), pull the knee forward and backward, imitating climbing the mountains in series on each side. In the starting position, the legs are together.
2. Leaning in a lateral position on the palm of a straight hand, place the feet on the floor sideways and one behind the other. Raise the upper and lower knee alternately in front of you.
3. In a high plank, feet wide. "Step" knees forward along the sides of the same name from the body, in the next block - along the opposite sides (diagonal). Another option is to return the leg not to the starting point, but with a step each time to the left for 3-4 steps, then the same way to the right.
4. Leaning in the bar on outstretched arms, jump with bent legs back and forth, sideways to the starting point.
5. With support on your hands, place your socks on a raised back so that your head and heels are level. Without bending, pull up your knees in turn.

Lesson plan for the week

“Rocking Your Legs at Home” may seem like a monotonous program. But it is not at all necessary to do the same movements every time. You need to distribute them into 3-4 groups on training days, pick up stimulating music, involve family members and friends in the classes.

An example of grouping exercises for a week:

Professional advice

• Workouts should take place in a well-ventilated room, since oxygen is needed for burning fat, active work of the heart, lungs;
• It is important to correctly assess the adequacy of the loads - not to spare efforts, but also not to bring yourself to overwork;
• To a large extent, the success of training depends on a balanced diet in proteins, carbohydrates, fats. During classes, you need to periodically drink good quality water.

Beautiful posture, muscular strong legs, easy gait, endurance - all this can be obtained at home, if you break away from the TV, computer, beer and start pumping up your muscles on a regular basis.

Article design: Svetlana Ovsyanikova

Video on the topic: swing your legs at home

Effective exercises for pumping leg muscles at home: