To have beautiful and elastic buttocks dream not only women, but also men. But not everyone succeeds in achieving the desired result. Many sit on different diets, use massagers, and visit the solarium. But these procedures are not enough to strengthen the most attractive part of the body. Pumping the gluteal muscles in a short time is not easy. It depends on the anatomical structure of the body.
The gluteus muscle consists of three layers. The main middle muscle of the buttock diverts the thigh. The small muscle helps to take the leg to the side, while the gluteus maximus helps it. Therefore, the load during training should be evenly distributed over all groups of these muscles, as well as legs and lower back. In order for the elastic buttocks to always be normal, you should do exercises for squats (dumbbells can be used to increase the load), bending the legs, lunges forward. It is advisable to perform these exercises every day, during morning exercises.
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A good workout for toned buttocks would be jogging on rough terrain with ups and downs, but not long distances. If there is no possibility of such a training, you can go jogging or walking up the stairs. Such movements also strengthen the muscles of the legs. They will have a beneficial effect on elastic buttocks and various squats, riding a bicycle or exercising on an exercise bike, jumping rope, skating or rollerblading. Such beneficial movements for the body can be performed by both women and men.
How to build muscle buttocks
There is a whole range of exercises that can affect the gluteal muscles and make them elastic. Consider some simple movements that are fully feasible at home:
- "Walking" while sitting. Position - sitting on the floor, legs extended. Changing buttocks, you should make slow movements forward - backward.
- "Useful swing." Standing on all fours, the tibia is perpendicular to the floor, lifting each thigh in turn upwards.
- "Penguin". This exercise is performed while sitting on a chair, and a ball is squeezed between the knees. Squeezes should be performed for 30-40 seconds.
- "Lazy." Lie on the floor, with bent legs rest against the wall. Feet should be stepped up and down the wall, while the buttocks are lifted in two steps.
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Male elastic buttocks look no less attractive. But, unfortunately, not everyone knows exercises for buttocks for men. The simplest exercise, at first glance, but not the easiest, is squats with an optimal weight barbell or dumbbells. To do this, the legs are placed shoulder width apart, the barbell (dumbbell) is placed on the shoulders and deep, slow squats are performed until the hip biceps come into contact with the calf, buttocks with heels. There is one important condition in this movement: a straight and tense back. Do not tilt when squatting or standing up. Such movements should be performed ten to thirteen times. Over time, the load increases.
Two more simple exercises for men:
- Squats on one leg. At the initial stage, you can use the support, for further complications - take a dumbbell in your hand and remove the support.
- Lifts with dumbbells on a bench or a high platform. Correct execution is important here: going up, it is necessary to tighten the muscles of the buttocks, and not push off the toe of the leg.