For our beautiful readers, we publish a large material devoted to training the lower body. In the article you will find exercises for the buttocks, programs for the gym and home, a bonus with a squat sign, as well as a lot of useful details. Enjoy reading! Learn and apply.
For a comprehensive training of the buttocks, not only squats are needed. To find effective exercises, it is useful to know the structure of this group.
A large muscle with a rhomboid shape. It is responsible for how much the buttocks will stand out. The upper edge is attached to the sacral and iliac bones, the lower - to the femur and tibial tract.
A muscle that looks like a triangle.
The upper wide edge is attached to the iliac crest, the lower - to the trochanter of the femur.
It is located deep beneath the large, therefore it does not externally stand out. The upper edge is attached to the inner plane of the ilium, the lower - through the tendon connects to the femoral trochanter.
“Brazilian booty” is the popular fifth point shape. Its symptoms are a large volume of gluteal muscles, elasticity and a smooth surface without cellulite. In the lower part, at the place of transition to the thigh, wrinkles should not form. Brazilian buttocks belong to one of four varieties - round. Let's analyze in more detail.
It is characterized by good volume in the upper part and narrowing of the muscles down to the place of transition to the thigh. As a rule, thin girls possess a deficiency of female sex hormones, estrogens, in this form of buttocks.
The main recommendations of doctors: eat more vegetables and fruits, get enough sleep, refuse hormonal preparations. Tips from the fitness trainer: to improve the shape of the buttocks, do strength squats, lunges, swing legs.
It is characterized by the same width in the upper and lower parts of the gluteal muscles. There are no lateral bulges, which creates the outlines of a square or rectangle. Despite this, this form is considered a sign of good woman health.
In order to bring the buttocks to a more rounded appearance, it is recommended to conduct complex exercises, including both basic exercises (squats, lunges, etc.
) and isolating (for example, lateral leads under load )
It is characterized by a uniform distribution of muscle fibers in the gluteal region, forming beautiful roundness. In this case, the ideal form is observed from both angles: rear and side. It testifies to good health and hormonal balance.
The girl only needs to keep fit and prevent the formation of cellulite.
Key recommendations from a fitness trainer: regular gymnastics and lightweight aerobic exercise.
Characterized by the uneven development of the gluteal muscles. Namely, the lower part is more voluminous than the upper. As a rule, this form indicates a lack of the female hormone estrogen. At a young age, the "buttocks-heart" look attractive.
After 25-30 years, sagging of the lower part may appear.
The main recommendations will be: proper nutrition, weight-lifting exercises (squats, lunges, etc.), cardio.
The main factor is genetics.
The little girl gets the structure of the gluteal region from her mother. However, do not worry! Even if the buttocks are flat or square, all imperfections can be corrected with good nutrition and exercise.
Sports activities in childhood also have an impact. Girls accustomed to moderate physical activity, reaching adulthood, get beautiful outlines of the buttocks. And with the appearance of cellulite, they easily part with it, since the body has been "accustomed" to sports since childhood.
Diseases, injuries or hormonal disruptions during the formation of the female body (10-15 years) have an adverse effect on the appearance of the buttocks. With timely treatment, as a rule, it is possible to avoid uneven development of muscle fibers in the pelvic area.
In adult women, the outlines are affected by pregnancy and low motor activity. Change in shape is most often associated with the accumulation of subcutaneous fat. Therefore, you only need to do moderate cardiac loads and adjust the diet.
When performing exercises for the buttocks, athletes use the lower limbs. Therefore, the main contraindications will be injuries to the joints:
Care should be taken in training after stretching or tearing of the leg ligaments. With varicose veins, you should first consult with a phlebologist. In general, do not hesitate to find out with your doctor and coach all your contraindications.
Protect your health!
Some force elements, such as squats, exert axial pressure on the spine. Because of this, athletes with a problematic back are contraindicated.But do not be upset, there are other basic exercises that comprehensively work out the gluteal muscles, for example, leg presses in special simulators.
In most elements, weights are used for the lower body. Therefore, squatting, doing lunges and leg presses is not recommended for pregnant girls and recently born mothers.
After childbirth, do general strengthening exercises. After 4-6 months you will be able to start full-fledged training.
Before each lesson, we recommend that you warm up the body well. This will help to fully engage the target muscles and reduce the likelihood of injury.
For warming up before training the buttocks, complex exercises that directly involve the entire lower body are best suited.
Such loads include light running, walking in an elliptical trainer, pedaling a bicycle ergometer.
If you work out at home, do warm-ups using squats with your own body weight, jumping rope or running in a place with high hips. Recommended aerobic warm-up time is 10-15 minutes .
All elements for training the lower body can be divided into three large groups.
Power elements designed to increase the volume of the gluteus maximus muscle.
Girls who want to have a “Brazilian ass” need to build their program around such exercises. The basic loads include:
Power elements designed for the development of the middle and small gluteal muscles. These muscles do not stand out so much, but to create a beautiful shape they are also recommended to work out. To isolating loads include:
Elements that allow to comprehensively train all three sections of the gluteal muscles. The athlete does not make active movements, and the load is created by maintaining tension in the target muscles for a certain period of time. Static exercises include:
Good to know! Workouts with your own body weight are used, as a rule, for a general tightening of the figure. If you want to increase the volume of the gluteal region, then weights can not do without weights.
It is the extra weight of the projectile that will cause muscle fibers to hypertrophy.
We examined the theoretical foundations. It's time to get started! We offer effective exercises that allow you to pump up volumetric buttocks in a short time.
Choose the items you like and do them 3-4 times a week.Between training days, pause for a day or two to recover.
Each exercise is described in detail in a separate article. Here, for convenience, we present only the technique and key recommendations. You can study the elements in detail in the materials on the site.
Let's start with a simple one. This exercise will not increase muscle in volume, but will bring the muscles to tone, prepare for stress and is perfect for beginners.
A comprehensive study of the bottom of the body. To maximize your buttocks, place your legs wider than your shoulders.
If you have a disease or back injury, squats with a barbell can (with the permission of a doctor) be replaced with a leg press for buttocks.The element is performed in a special "sitting" simulator and imitates the work of the lower extremities during a squat.
An important condition in the leg press is to place your feet closer to the upper edge of the jogging platform. Such a setting will help move the load on the gluteal muscles.
Avoid jerks and quick lowering of the pelvis.
The purpose of the exercise is to work out the hips. To shift the focus on the buttocks, we take a step a little wider than in classic lunges. Such a movement is more complicated, but it gives the desired effect.
The classic version of the exercise involves working on the floor without weights. We recommend making a bridge with emphasis on a bench and using power shells (pancake, dumbbell, barbell). This will increase the amplitude of movement and create a better load on the buttocks.
This will help maintain beneficial tension in the buttocks.
It will help to tighten the gluteal muscles without the inclusion of quadriceps.
If you shift the weight on your socks, the risk of falling will increase.
Take your thigh to the side until tension appears in the side of the buttock.
You can also put a sand weight on your ankle.
The exercise has the same technique as the previous one. The only difference is that the element is performed with a short retention of tension in the buttocks (1-2 seconds) and for a greater number of repetitions (3 sets of 15-20 lifts). All other nuances are identical.
If you want to diversify your workouts, add elements to the fitness ball to the program. Such exercises will create an unusual load for the buttocks.
Place your feet firmly on the floor. Bend and hold your hands near the body.
Squeeze your hands into the lock on the back of your head.
The angle in the knee joints should be straight.
We offer examples of programs that will help you navigate the variety of exercises. Use them as a basis when drawing up your own training plans.
Strength training for the development of the buttocks in the fitness room:
Follow the plan 2 times a week. Be sure to rest 2-3 days between workouts.
Weight in the exercises so that in the last repetitions felt "burning" in the buttocks. After 2-3 months, change the program so that the muscles do not have time to get used to the loads. To quickly get rid of subcutaneous fat and cellulite, add 2-3 runs a week to the workouts in the gym on week days.
Rest in exercises - 40-60 seconds. Use the program 2 times a week. Between classes, take a break for 2-3 days to fully recover.
Workouts in the fitness room can (and should) be combined with cardio workouts.
The inclusion of aerobic exercise in the strength program promotes muscle growth and a reduction in subcutaneous fat.
But there is an important condition for such a combination of loads - the athlete must feel that he has time to recover. If there is not enough rest, it is better to abandon cardio in favor of strength training. Otherwise, the risk of overtraining increases, and this is stagnation, constant muscle pain and a decrease in motivation in addition.
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If you can’t regularly visit the fitness center, we recommend that you exercise your buttocks right at home. Yes, you will not achieve large volumes without power loads, but you can definitely improve the appearance and tighten the gluteal muscles.
For training you will need collapsible dumbbells from 3 to 12 kg, some free time and a desire to develop:
Put forward one leg. The distance between the feet is 80-90 cm. Put the "back" foot on the toe.Take the dumbbells and pull your shoulders back slightly. Keeping your back straight, inhale and lower the pelvis to form right angles in both knees.
With an exhale, rise and fully straighten your legs. Do 20 squats, then change stance and repeat. Nuances: do not lean forward; turn the foot of the “front” limb inward slightly for balance.
Straighten up, pick up the dumbbells, hold them on the front surface of the thighs. Place your feet at about the level of your pelvis or a little narrower. Pull up your stomach, straighten your shoulders. Breathe the pelvis back and lower the dumbbells below the knees. With exhalation, slowly rise.
Nuances: do not take shells far ahead; keep toned in the buttocks during the approach; bend the knee joints slightly when lowering (the main difference between exercise and deadlift); Do not round the spine.
Rest between sets - 1 minute. Buttocks need to be trained 2-3 times a week. In addition to classes, arrange cardio loads for yourself - jogging, walking, outdoor games, skiing, etc.
Classical exercises such as squats or lunges are contraindicated in the presence of problems with the knee joints. We have selected a training complex that will allow you to tighten the gluteal region without the risk of overstrain of the knees. For classes you will need soft weighting for the legs and light dumbbells.
Before performing, do not forget to consult a doctor!
Get on your toes and perform smooth swings with your left foot to the side. Do 20 leads, turn around the other side and repeat the exercise.
Then lower the foot, but do not place it on the floor. After 20 leads, change legs.
Then without a pause, take the same bent limb sideways (another 15 times). After that, remove the dumbbell and vigorously straighten your leg back and up - 15 leads. After completing the set, repeat the exercise with the left foot.
Lie on your stomach in a stable chair seat. The pelvis and legs should remain on weight. Close your feet and part your knees. Hold your legs for balance. Exhale and raise your limbs up.
Lower as you inhale, but do not lay on the floor. Repeat 20 times.
Take a breath down. Make 15 "bridges", change legs and repeat the exercise.
Without bending the knee, perform rotational movements, "drawing" circles with a diameter of 30-40 cm in the air. Do 15 repetitions clockwise and 15 counter-clockwise. Then change the limbs.
In each exercise, try to focus as much as possible on the buttocks. Rest between sets for no more than 30-40 seconds.
If the training is easy, do it in two rounds in a row. You can engage in the program presented 3-4 times a week.
For the home (in the absence of equipment), squats with their own weight are considered the most effective exercise for working the gluteal muscles. We offer a four-week plan based on simple squats. Table:
When doing squats, lower yourself to the right angle in the knee joints.
At the same time, push the pelvis back to increase the extension of the buttocks. You should sit on a chair in a low position. If training is easy, add weights (dumbbells, an expander).
Recommendations for athletes who want to do it themselves at home:
Every two months, change the training program. This is necessary so that the muscles do not have time to adapt to classes.
If you exercise at home, first of all pay attention to steppers. The best for working out the buttocks and burning subcutaneous fat is the Klimber, but its price is quite high.
We recommend that you purchase a mini-stepper.
Such a simulator consists of a base, two pedals and a simple computer showing the number of steps and calories burned. The force is created by the operation of two pistons. Mini stepper can be bought for 2500-4000 rubles.
The results depend on many factors: level of physical fitness, age, amount of subcutaneous fat, place of employment (home or gym), nutrition.
A girl of 20-25 years old will be able to notice the first successes in a month and a half.
Older women may need a little more time. The main thing is to strive for the goal and not stop!
Some novice athletes have difficulty in rounding the buttock muscles. We have collected and systematized the recommendations of professional fitness models that allow you to qualitatively improve your workouts and accelerate progress:
Therefore, in order to pump up the buttocks, it is necessary to include basic multi-joint exercises in the training program.
If during the exercise you feel that the failure occurs due to the tension of the buttocks, and not other muscles (for example, thighs), then the technique is correct and you can gradually increase the weight of the projectile.
If you are a beginner athlete, we recommend the first 2-3 months to engage under the guidance of an experienced mentor. This is necessary to track errors in the technical part and additional motivation when performing power elements.
Muscle enlargement after training occurs with sufficient intake of calories from food. Therefore, if you want to increase the volume of the buttocks, you will have to abandon the low-calorie diet.
Your diet should have a ratio of 40% carbohydrates, 40% protein and 20% fat.
You should not eat canned, refined, as well as excessively fatty foods. Only natural meat, poultry, fish, cereals, vegetables, herbs, vegetable oils.
If you are overweight, we recommend that you first take care of losing weight. Reduce the calorie intake of your daily diet by 600-700 kcal.
In addition, engage in intense sports: running, aerobics, Nordic style walking, cycling, etc. If there is a significant excess of weight, first do not allow dangerous loads on the joints - walk more, climb stairs, train on an ellipse.
Together, this will create a negative energy balance, which the body will be forced to restore due to subcutaneous fat deposits. After losing weight, you can begin to increase muscle.
If your goal is to lose weight in the gluteal region, we recommend that you include the following elements in the training program:
In addition, such disciplines as crossfit, Tabata, interval running, HIIT, Nordic walking, aerobics, sports ballroom dancing help to lose weight.
Slimming in the lower body is also facilitated by special procedures performed in beauty salons. Here is a list of the most effective:
Remember that procedures only help to improve the results created by sports activities and proper nutrition.
By themselves, they are ineffective. Therefore, the main emphasis is on fitness and diet.
Tell us about the results in the comments. If you liked the article, please rate or share in one of the social networks. This is the best gratitude and unlimited motivation to work for you further! Good luck and successful workouts! Your FitNavigator.