How to increase the buttocks at home

Buttocks consist of three different in 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 more and more uniform the load, the better the effect will be. Let us consider in more detail how to increase the buttocks.

Immediately list some tips, warning newcomers of the most common errors:

• Do not do it every day. This is not useful for your body, so you will easily achieve not 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 your studies, losing interest in them.
• Strip exercises. Of course, you can choose a specific program and perform 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.

In the beginning, many exercises can be performed without weight. This complex includes squats, forward and backward attacks, raising and retreating the leg.

Also effective are the exercises whose starting position is the same:

Stand on your knees and elbows, straighten your back and neck. Leave the knee bent in the knee back and up. Repeat the exercise 15-20 times and change your leg.

The starting position is the same, but now we pull out an even foot 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 weighting on your legs and dumbbells. The first can be used for the above exercises, and on dumbbells, we will dwell in more detail.

If you are looking for an answer to the question of how to increase the buttocks - exercises should be more complex.

Squats with dumbbells. Legs on the width of the shoulders, in each hand dumbbells, or take one heavy dumbbell and hold it with both hands. Slowly squat until you form 90 degrees. Keep your back straight. If your joints are healthy, then we recommend jumping from this position. But the weight at first choose a small - 2-3 kg is enough. The maximum is 5kg.

Lifting dumbbells. Legs shoulder width apart. Dumbbell or weight we take with both hands and do mahi. First, we lower the weight down (back straight) between the knees, then wave it up to the level of the shoulders. Dumbbells take in the beginning for 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 an exercise such 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 put on your stomach. The starting position is on the back, the legs are bent at the knees. We raise the pelvis, forming a straight line with the trunk, and immediately go down. Repeat this exercise 30-40 times.

It is very effective exercise with lifting to the bench. By regularly performing it, you will not ask the question of 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 up one leg on a sofa or an armchair. It is desirable that the surface is more rigid, but it is better not to climb the chair, since it can turn over.

As you can see from all of the above, you can increase the ass even at home. All you need is extra weight, patience and a desire to improve your body.