Our buttocks consist of 3 muscles, however, only the one that is located closer to the surface is responsible for the shape, for a tightened appearance, this is the gluteus maximus muscle. In addition to the aesthetic function, it also performs another, namely, it supports the body in an upright position, thus, it is one of the strongest in our body.
This muscle weakens from a sedentary life, and the priest sags. Therefore, the best exercises for our ass are squats, they are the ones that most effectively engage the muscles of the hips and buttocks.
Of the exercises we have proposed, you just need to choose only 3 to start.
The first week must be performed 12 times each, and then repeat the entire sequence three times. To train in this way to achieve a result is enough for a week every other day.
In order to avoid trouble and not get all kinds of injuries, before training, you must definitely warm up your muscles. How to do it? First, you can run on the spot.
If you have a rope, you can jump for 5 minutes on it. Next, you should perform exercises for the muscles of the arms, legs, trunk (body tilts, flexion-extension of arms, legs, rotation), etc. The result of the warm-up is warmed up muscles. Now you can start doing the exercises themselves.
Since these exercises are based on the basic squat, master it first. So here are the exercises themselves.
Name: Basic
Pull your buttocks back as if you are about to sit in a chair. Your thighs should be parallel to the floor and your knees should be above your toes.
Stand with your feet shoulder-width apart, with your toes slightly outward. Transfer your body weight to your heels so that you can easily lift your socks off the floor. Open up. Place your palms on the back of your head, then lift your chest, take your shoulders back and down. Keep your back and keep a neutral position: do not bend your lower back. Be sure to include your abdominal muscles in your work.
Name: Heel to toe (to strengthen the buttocks, thighs and calves)
Place your feet wider than your shoulders, turn your socks outward; place your palms on the pelvis. Next, bend your knees until your thighs are parallel to the floor. Raise your heels and then lower them to the floor. This exercise strengthens the buttocks, thighs, and calves.
Name: Low bow (to strengthen the buttocks and thighs)
Place your feet shoulder-width apart, squat down, and put your toes on the floor in front of your feet. Next, keeping your fingers on the floor, lift your hips, pointing your buttocks towards the ceiling (see photo); It is not necessary to fully straighten your legs. Then return to the starting position. This exercise will strengthen your glutes and thighs.
Name: Pass (to strengthen the buttocks and hips)
Place your feet shoulder-width apart; place your palms on the pelvis. Perform a basic squat. Stand, extend your right leg forward, and then diagonally, while expanding your foot as much as possible outward, as if you are hitting the ball. Bend your arms at the elbows, take your right back and the left forward. Sit down again, repeat the exercise with the left leg. This exercise will also strengthen your glutes and thighs.
Name: Knee shaft (for strengthening the glutes, thighs, abs and obliques)
Place your feet shoulder-width apart; palms should be on the back of the head. Perform a squat. Next, straighten your legs, simultaneously lifting your left knee diagonally up, and pointing your right elbow towards the knee. Return to the squat, do the exercise on the other side. Exercise strengthens the buttocks, thighs, abs, oblique muscles.
Name: Flying (to strengthen the buttocks, legs, shoulders, back and abs)
Place your feet shoulder-width apart. Do a deep squat with your arms extended back. Stand in one motion, take your left leg back, tilt your body forward parallel to the floor, while stretching your arms forward. Hold for one count, then return to the starting position, change legs. This exercise will strengthen your legs, buttocks, shoulders, back, and abs.
Name: Bearing wall (to strengthen the buttocks and thighs)
Lean your back against the wall, bend your legs at the knees: your hips should be parallel to the floor, your feet together, and your palms rest on your hips. Keeping your back and buttocks pressed against the wall, raise your left knee, as in the photo. Return to starting position. Change your legs. This will strengthen your glutes and thighs.
So, we brought to your attention 7 exercises that will make your muscles more toned. If you want to have firm buttocks and hips, start doing them immediately.