Buttocks consist of three different type and size of muscles: small, medium and large. In order to increase this part of the body and make it more elastic, you will have to work out each of them. The larger and more uniform the load, the better the effect. Let's consider in more detail how to increase the buttocks.
Let's list a few tips right away, warning beginners against the most common mistakes:
- Do not practice every day. This is not good for your body, so you can easily get not the result, but overtraining. To begin with, it is enough to perform exercises 2-3 times a week, gradually increasing the load. So you do not abandon classes, having lost interest in them.
- Alternate exercises. Of course, you can select a specific program and execute only it, but after a while you will get tired of it. In addition, it is important to work out different muscles, giving a uniform load.
- Gradually add extra weight to the exercises.
Now let's talk about how to increase the buttocks.
Initially, many exercises can be performed without weight. This complex includes squats, lunges forward and backward, lifting and taking your legs back.
Also effective exercises, the initial position of which is the same:
Get on your knees and elbows, straighten your back and neck. Take your leg bent at the knee back and up. Repeat the exercise 15-20 times and change your leg.
The starting position is the same, but now we extend the straight leg back and raise it. Repeat 15-20 times and change the leg.
With the regular repetition of these exercises, you quickly get used to this load, which means it's time to complicate the task. To do this, you will need weights on legs and dumbbells. The first can be used in the above exercises, and on dumbbells we will dwell in more detail.
If you are looking for the answer to the question of how to increase the buttocks - the exercises should be more difficult.
Squats with dumbbells. Legs shoulder-width apart, in each hand a dumbbell, or take one heavy dumbbell and hold it with both hands. Squat slowly until you form 90 degrees. Keep your back straight. If your joints are healthy, we recommend jumping from this position. But at first choose a small weight - 2-3 kg is enough. Maximum - 5kg.
Lifting dumbbells. Feet shoulder width apart. We take a dumbbell or kettlebell with both hands and do a swing. First, lower the weight down (back straight) between the knees, then with a wave lift to shoulder level. First, we take dumbbells by 3-4 kg. Gradually, you can increase the weight to 5-6 kg.
Continuing the story of how to increase the buttocks, it is worth noting such an exercise as lifting the pelvis. It is performed both without weighting agents, and with them. To do this, you need a pancake from the bar (or dumbbell), which is placed on the stomach. Starting position - on the back, legs bent at the knees. Raise the pelvis, forming a straight line with the body, and immediately go down. Repeat this exercise 30-40 times.
Very effective exercise with the rise on the bench. Performing it regularly, you will not ask a question about how to increase the buttocks. To begin with, we do not take any weight, and then gradually increase the load. At home, you can simply climb alternately on each leg on a sofa or chair. It is advisable that the surface be more rigid, but it is better not to climb the chair, as it may roll over.
As can be seen from all of the above, you can increase the ass even at home. All you need is extra weight, patience and the desire to improve your body.