Training for the buttocks: a program for girls

That last winter month is coming to an end. Not far off is spring and the long-awaited summer season. And this means that very soon we will jump out of warm pants into short skirts, tops and swimsuits. And, of course, with an extreme minimum of clothing, all our irregularities, excess bulges, excesses and other drawbacks of the figure become visible. The daily training for the buttocks will help you to solve the problem. Especially for you, we picked up the most effective exercises, suitable for doing at home and the gym.

A few simple rules at startup

Before you start playing sports, you need to perform certain preparatory procedures. So, if your training buttocks (for girls) will be at home, prepare a rug, water, a towel and dress in comfortable clothes that do not restrict movement. Free up space for training. For lessons in the gym, you should grab water, a towel, change shoes and clothes. Anyone who enjoys doing music, we recommend in advance to find a suitable and rhythmic block, which helps to move in a suitable rhythm.

Start with a light workout

How does home training for the buttocks begin? That's right, with a warm-up. Before you start to perform a set of exercises, recommended for tightening the buttocks, warm up properly. To do this, jump for 5-6 minutes or run on the spot. You can use a rope. And only after your muscles are ready, proceed to further action.

We train at home or in the gym: squats

To begin with, decide for yourself where the training of buttocks is planned: in the gym or at home. The good thing is that you can always choose a universal complex of exercises, suitable for both the hall and the home environment. For example, one such exercise is squats, which can be performed with weighting and without it. In this case, weights, dumbbells or small bottles of water or sand can be used.

Squats are performed as follows:

• Stand up straight and spread your legs (preferably, parallel to the shoulders).
• Take in the hands of bottles or dumbbells.
• Bend your arms (together with dumbbells) at the elbows.
• Straighten your back (in this position, you must hold it for the entire workout).
• Cut the legs apart (at 45 ° C).
• Perform a crotch (the pelvis should be parallel to the floor).

Such squats should be performed every day for 30-10 times in one approach. Step by step, you can increase the number of such repetitions. Squats are the most effective and at the same time simple exercises. The best training for the buttocks, legs and whole body is not found.

Squats with dumbbells and ball against the wall

For a change, classic squats in place can be slightly modified. For example, for this purpose, you can use a fitball (a special device for fitness) and dumbbells. There is such training of buttocks at home. To perform it, you must perform the following actions:

• Go and stand with your back to the wall.
• Take the ball, put it behind your back and lean on it with the upper part of your torso.
• Take in the hands of two dumbbells or bottles.
• At once, do a downward bend, bend your arms in your elbows towards yourself, two - get up and raise your hands with dumbbells up.

Repeat squats 25-30 times. It is desirable to perform this complex in 2-3 approaches. At the same time, it is necessary to perform all movements in a short time. Do not forget that you are leaning back and holding your back for the ball. Therefore, do not move too fast, so as not to lose this point of balance.

Several variations with attacks

Another great exercise for the buttocks and legs are attacks. There are many options for their implementation. Ideally a training program for the buttocks Should include all these options. But at least two variations of attacks are allowed. For example, you can perform classic attacks, combining them with crosses.

To perform the first variety of attacks, you should stand up straight, and then take a big step forward. The weight of the body will smoothly move between your legs. Perform a kind of squatting. Hold this position for a few seconds and put your foot back in place. Repeat first to one side 30 times, and then to the other.

Cross-attacks are carried out backwards. And in this case, the leg is transferred not directly, but in the opposite direction (cross to the cross). The number of repetitions per foot is recommended to be increased to 30-60 despatches at a time. By analogy, you can make side attacks.

They are performed on the half-bent legs from standing position. In this case, the leg should be placed strictly in the side. Repeat all the same and on the other foot. What could be better than this training for the buttocks ?! With the proper implementation of these exercises, your muscles will literally burn and hurt. But the main thing is that any of these types of attacks can be done not only at home, but also in the gym. A perfect addition here will be dumbbells.

Raise your legs up

After you have completed the exercises in the upper plane, it's time to move to the lower one. To do this, go down on all fours, make an effort on the elbows. Leave one leg on the knee, and bend the other and lift it up. And the heel should be directed to the ceiling, and the foot itself - to move at a right angle. Remember that such training for the buttocks does not require a sagging in the lower back. To avoid injury, try to keep your back straight and not bend when moving. Perform this exercise with each foot 25-30 times.

Lateral leg lifts aside

Having finished the previous exercise, gently lie on your side. Lean your head on the elbow of one hand, and the second for convenience, slightly bend and push forward. Take a deep breath and lift your upper leg up. Hold this position for a few seconds. And then, exhale and lower your leg, not touching the peacefully lying lower. Repeat the exercise with each foot 25-30 times. This training program for buttocks in the gym is in progress. Or in more familiar home conditions.

Pelvic lift from the half-bridge

Lie down on the floor. Spread your legs to the width of your shoulders. Bend them in the lap. Put your hands down and bring them closer to your hips. Lean on your shoulders and lift the pelvis up. During this movement, the chest rolls over the head, and the body performs a peculiar half-bridge. In the upper position hold, and firmly squeeze the buttocks. Lower the pelvis down and repeat the climb 25-30 times.

For a variety of this exercise, lifting the pelvis can be done while on a hill. This means that when lifting the body up, your legs should be at any height. For example, it can be several, standing on each other blocks for yoga, sitting a chair or a sofa. To complicate the given action of a foot it is possible to put on the big fit ball.

Perform deadlift with weighting

The next available and simple exercise is the deadlift. To perform it you will need a dumbbell. In this case, those that have a small weight (up to 5 kg) will do. However, in the absence of such weighting agents, you can always use bottles of water or sand. How does this training of buttocks in the gym work? For girls, it is usually conducted by experienced instructors. Or the whole initiative falls on the shoulders of the girls themselves.

To perform this exercise, you should take dumbbells in your hand, straighten up, straighten your back, and hands to pull down (as a rule, they hang haphazardly around the hips). Then you should slightly bend the knees and sink back, smoothly sliding dumbbells on the legs. Lift the dumbbell backwards. Repeat this movement 20-25 times. Move smoothly and without jerking. Do not hurry. Take short pauses and breathe deeply.

Program of training in the gym: buttocks

The gym, unlike the house, has a larger area and facilities. The main advantage here is the presence of an experienced instructor, who will give timely advice and make a schedule of stage-by-stage training. So, being in the hall, you can take one gantelku (5 kg is quite suitable), spread your legs widely in the "Plia" and perform squats. Sit down until the bottom of the dumbbell touches the floor. At the same time, make sure that your knees do not go beyond the socks. Do three approaches 12-15 times.

Deep squats with a barbell

Another great exercise for elastic buttocks is deep squats with a barbell or neck without additional "pancakes". To do this, put your feet on the width of your shoulders, wind the bar or bar behind your back and transfer the load to your shoulders. Begin to do squats, taking your pelvis out as if you want to sit on an invisible stool. Repeat this exercise 12-15 times, using 2-3 approaches.

Squats with a bar on one leg

To perform this exercise, you will need a bar or bar with a small weight and a bench. The order of the action in this complex is as follows:

• Approach the bench and stand in front of it (enough 60-90 cm).
• Put your feet on the width of your shoulders.
• Bend your knees and lift the bar or bar up, setting it from behind on your shoulders.
• Set your arms to the width of your shoulders.
• Straighten your back and lift your head up.
• Lean your elbows on the bench with your toe.
• Breathe in and start sinking down until the thigh is parallel to the floor.
• Exhale and return to the original position.

Change your legs and repeat all the same actions on the other. Repeat 15 times per foot. The number of repetitions in this case is better to increase to 2-3.

Raise the buttocks in the half-bridge with the barbell

To do this exercise, first sit on the floor. Then, move your legs under the bar with a light weight. Thus the neck should appear on your hips. After that, gently lay down on the floor and, holding the barbell with your hands, start to rise in the semi-lock. To do this, strongly push your feet off the floor, and try to lift your chest up. After lifting, exhale and smoothly lower to the starting position. Repeat this exercise 12-20 times.

Classes on the treadmill or the orbitrek

In addition to strength training, which helps to quickly lose weight and improve the shape of your buttocks, you must also perform cardio-operations. To do this, classes on the orbitrek or a treadmill are suitable. However, in the latter case, it is necessary to install the running belt at an angle and inclination. In this case, the load on the buttocks will be increased, which will allow you to feel even the smallest muscles on your "fifth point".

In a word, combine cardio and strength training. And then, very soon, you just do not recognize yourself in the mirror.