How to effectively pump the gluteus muscle at home

Unfortunately, nature ordered that female buttocks are predisposed to fatty deposits. If you do not pay attention to the gluteal zone and, starting from adolescence, do not train the gluteal muscles, then gradually you can lose the elasticity, beauty and attractiveness of the most beautiful part of the female body.

Cellulite, which appeared on the buttocks at a young age, in a few years will be a serious problem. It's difficult to get rid of. Without a special set of exercises and proper nutrition, the effect does not come. You can limit yourself to eating, move more, avoid stressful situations, visit beauty salons, but only increased physical activity helps to train the elasticity and tightness of the buttocks.

Effective exercises for training the gluteal muscles are more than enough. Everyone can choose for themselves exactly the method that will be to his liking. Someone likes to study at home, someone prefers exercise or bicycling outdoors, and someone is tempted by a gym or a training complex. In any of these places you can perform exercises on the gluteal muscles.

The only and most important condition is muscle tension in the buttock area. Consider a few simple exercises on the gluteal muscles, which can be performed at home:

1. Starting position - lying on the folding armchair (sofa, bench, stool, etc.) with the abdomen down, with the pelvis and legs hanging down. The legs slowly rise upward. Hands should hold on to the edges of the support. Having reached the top point, you need to strain the gluteus muscles and stay in this position for a few seconds. Omitting your legs, you should not touch them with the floor, but it's better to start the exercise again. This movement allows you to simultaneously pump the muscles of the waist.

2. Standing on all fours with a straight back, perform alternately mahi and lifting the legs with the left foot, then the right foot. Mach - knee bent at the knee rises, lifting - straight leg rises.

3. Squats and forward attacks with dumbbells (barbells, plastic bottles with water), while the back holds smoothly. Weighting is in the hands, lowered on the sides, or is located at the level of the shoulders.

4. Lying on the back, hands along the trunk. The pelvis rises to the top, the gluteal muscles tighten for a couple of seconds. Then the buttocks go down, but the floors do not touch.

5. Lying on his side, swing his foot to the side at an angle of 70 degrees. To complicate this exercise, you can use a weighting tool, putting it on your ankle.

6. Sitting on the floor "in Turkish" (put the palms on his knees), shift the weight of the body alternately to one buttock, then to the other. At the same time, you need to create resistance with your hands. Such swings are produced with a flat back and a retracted abdomen.

7. Sitting on the floor, you should alternately move the buttocks, moving at the same time forward, and then back. Carrying out this movement, you need to put your hands on the back of your neck and keep your back straight.

In the sports centers and gyms, various simulators and adaptations are installed. Typically, in such institutions there are experienced instructors who will correctly advise how to pump gluteal muscles correctly and with benefit for themselves.