The most effective exercises for the buttocks

We have selected seven of the most effective exercises that can be performed even at home.

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The trend of recent years is toned and elastic buttocks. But in order for your hips to be beautiful from all sides, they need to be constantly paid attention. 

Squats

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A variant of the exercise with a weighting device

Stand up straight, feet shoulder-width apart, hands at the waist (or along the body if you decide to weigh down the exercise with dumbbells). Without lifting your feet off the floor, start squatting as low as possible. At the same time, it is important to make sure that the knees do not come forward further than the tips of the toes. Stay a little longer in the “sitting” position and start slowly coming back. Do three sets of 30 squats.

Thighs and buttocks are trained

Squats with an emphasis on the back

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Stand up straight, with your back to the chair, legs shoulder-width apart, arms at the waist (or along the body if you decide to weigh down the exercise with dumbbells). Place the foot of your left foot on the edge of the chair behind you. The leg should form a right angle. Without lifting your right foot off the floor, start squatting as deep as possible. At the same time, it is important to make sure that the knee of the squatting leg does not go forward further than the tips of the toes. Stay a little longer in the “sitting” position and start slowly coming back. Do three sets of 20 squats on each leg.

Buttocks are trained, the exercise is effective against cellulite

Lunges

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A variant of the exercise with dumbbells

Legs shoulder-width apart, feet parallel to each other, arms at the waist, back straight. Take a big step forward: the thigh should be perpendicular to the shin and parallel to the floor — an angle of 90 degrees should be formed. The knee of the other leg almost touches the floor, but still does not touch the surface. Return to the starting position. Do three sets of 15 lunges on each leg. For the best effect, you can take dumbbells in your hands or put a barbell on your shoulders.

Thighs and buttocks are trained

Mahi

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Stand directly in front of a chair with a back. Grab the back with your hands, this will help you keep your balance. Pulling the sock on yourself, slowly pull the leg back as high as possible, then also slowly lower the leg to the starting position. Each swing is performed on the inhale, and the return to the original position on the exhale. Do three sets of 30 swings for each leg. You can also make swings to the side. The principle of operation is absolutely the same.

Buttocks, inner thighs, sides are trained

Mahi from the prone position

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A variant of the exercise

Get on your knees, lean on your arms bent at the elbows (the hands are on the floor). Make a swing with a straight leg backwards, as if trying to reach the ceiling with your heel. Slowly lower your leg to the starting position. Do three sets of 30 reps on each leg. The exercise can also be performed with the support of straight arms.

Buttocks, back of thighs are trained

Lifting the buttocks from the prone position

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Lie on your back, bend your knees, put your hands along your body. With an effort, lift your hips up as you inhale, straining your buttocks and legs. Remember, the shoulder blades and upper back should not rise. As you exhale, slowly lower yourself to the starting position, but do not touch the floor with your booty — it should remain slightly on the weight. Do three sets of 20-25 reps.

Buttocks, back of thighs are trained

Scissors with bent knees

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A variant of the exercise

Lie on your back, lift your legs up and bend your knees in such a way that an angle of 90 degrees is formed — this is the starting position. Start slowly spreading your legs apart, trying to get your hips to the floor. When you reach the limit, slowly bring your legs together.  Do four sets of 25 reps.

The inner part of the thigh, the lower lobe of the press is trained

You will need

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Самые эффективные упражнения для ягодиц

1 of 3 Jump Rope Torres Buy

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2 of 3 Collapsible Dumbbells for fitness to Buy

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3 of 3 Tubular Expanders to Buy

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