Squats for the buttocks, make a beautiful ass!

It has long been known that one of the most appetizing parts of the body are female buttocks. How to make this part of the body look dignified and become your "highlight"? Squats for the buttocks, lunges, stretching - these exercises with their regular execution will necessarily bring the desired result, that is, make your ass beautiful and elastic.

Benefits of exercises on the gluteal muscles

In addition to strengthening the muscles, the body will improve blood flow in the pelvic region, which will lead to increased skin elasticity. While doing sit-ups, you will strengthen the muscles of the pelvis, back, legs and abdominals, which will help to acquire a beautiful posture.

Squats for the buttocks are a good dosed cardioadrain, because even doing exercises without additional weights, you have to lift the weight of your own body. As a result, performing exercises for the gluteal muscles contributes to the overall strengthening of the body.

Exercise Tips

Squats for the buttocks are rightfully considered the most popular exercises for this muscle group. They help to increase the buttocks, give them elasticity and perfect shape. There are some nuances of doing this exercise.

- If you want to increase the volume and give a bulge, you should lower your pelvis while squatting as low as possible, practically sitting on your heels.

- If the buttocks volume is sufficient, but it is required to give them a tightened shape, squats should be performed so that the hips at the lowest point are parallel to the floor, and the knees bend at an angle of 90 degrees.

- Do not tear off the heels from the floor - you can get serious injury!

- After each power approach, perform stretching exercises: they will help to achieve the desired results sooner and avoid possible injuries.

- You can not bend your back during squats, especially when working with weights, as you can injure the spine.

Complex of exercises

1. Classical exercises for this part of the body are squats for the buttocks. Everyone remembers the rules of doing this exercise from school. Should stand straight, legs apart, and lower the body down, bending the knees and keeping your back straight. You can complicate the exercise by taking a burden. This can be a bar, laid on the shoulders, or dumbbells. At home, you can use bottles filled with water or sand.

2. An interesting exercise that will help to significantly strengthen not only the muscles of the buttocks, but also the hips, is performed in the following way: it is required to lie on the floor, bending the leg in the knee, while the second pull straight. Try to touch the knee of the bent leg to the floor with a straight leg. After 10 repetitions, perform the same with the second leg.

3. Excellent attacks have proven themselves. Like squats for the buttocks, they can be performed with or without additional weight. Make a wide step forward and crouch to make the knee bend at an angle of 90 degrees. The second foot, try to touch the floor lightly. After 8-10 repetitions, perform the same with the other leg.

In addition to training, you can work your buttocks during normal climbing stairs. Try to straighten the legs at the same time in the knees, to maximize the load, not only the gluteal but also the femoral muscles.