Perfect buttocks in 8 minutes is not a myth if you perform all the exercises correctly. Basic training to improve proportions is not difficult, especially if you do several approaches daily. Gradually, this will become habitual, and a person will not pay attention even to heavy loads.
Types of exercises
All types of buttock exercises are divided into two groups. For hypertrophy and to improve proportions.
Exercises for hypertrophy are used much more often, they help to make perfect buttocks in 8 minutes a day. Their essence is based on the fact that the gluteus maximus muscle is activated. It is important to increase the load every day, otherwise there will be no sense in the classes.
To change the proportions of the buttocks, there are isolating exercises that activate the work of small and medium muscles.
The first category includes barbell squats. They not only affect the improvement in the proportions of the buttocks, but also on the leg muscles. It is necessary to perform about a hundred squats in several approaches per day. At first, it is better not to use loads and reduce the amount to 50 times.
Romanian traction is also an effective exercise that works out the buttocks and back of the thighs. It very well helps to build muscle, respectively increase the size of the fifth point. It is necessary to take the load in your hands and bend forward. The back should be pulled back. It is important to keep your back straight. The number of repetitions is the same as in the version with squats.
Insulating exercises for the buttocks
Lunges are actively used for training. Although they affect the large muscles, they are still isolating exercises to create proportions. You need to put one foot in front and squat, and the angle at her bending should be 90 degrees.
Ideal buttocks in 8 minutes a day are obtained thanks to the exercise with the legs to the side. It is best to use a special rubber band that will create a load. You need to stand in a small semi-squat, and then one of the legs.