Exercises for the buttocks and thighs at home. Video

First of all, you need to warm up. This is fundamental to both the safety of the workout and its effectiveness. For those who are engaged in the gym, walking on a treadmill is suitable – a brisk step for 7-10 minutes. If at home, do alternating knee raises, shin overlaps, shallow squats and bends – all for 2–2,5 minutes.

As a result, you should have a slightly faster breathing, a feeling of warmth throughout your body, as well as an irresistible desire to move mountains.

Finish the warm-up with a small stretch of the back, glutes, front and back of the thighs – 10 seconds each.

Squat

Take dumbbells and place them on your shoulders as if you were holding a barbell. Also, for this exercise, you can use a bodybar – a heavy gymnastic stick of a suitable weight.

Legs shoulder-width apart, toes barely turned outward, abs tense. While inhaling, bend your knees and lower yourself down to a 90 ° angle at the knee joints (it is good if there is a mirror on the side). Linger at the bottom for one second, squeeze your buttocks and, with an exhalation, push yourself up with the force of these muscles. It is possible that at first you will feel more tension in the front of the thigh. To cope with this, pay special attention to the technique: at the bottom, the knees should not protrude beyond the line of the toes, try not to lean forward (keep the weight on the heels) and, as much as possible, eliminate the backbeat by tensing the abdominal muscles.

Number of repetitions: 25-30

Number of approaches: 2

Wide squats, or plie

For this exercise, place your feet about 2,5 times wider and turn your toes 45 ° outward. Press the dumbbells to the sides, on both sides of the pelvis, and spread your elbows to the sides. Straighten your back, tighten your abs.

As you inhale, bend your knees so that your joints point in the same direction as your socks. At the bottom point, you can check if you have chosen the correct width of the stance: the knees should be exactly above the heels (and not overhanging the toes), and the angle in them is ideally 90 °. Pause for a second to tighten your buttocks, and as you exhale, rise up. Try to lean forward as little as possible, keeping your weight on the outside of your foot. The deflection in the lower back is minimal, for this, tighten the abs and twist the pelvis forward a little.

Number of repetitions: 25-30

Number of approaches: 2

Work: gluteal muscles with emphasis on the outer and inner thigh muscles

Lying on your side leg raises to the outside of the thigh

Lie on your side, bend your lower arm at the elbow and lean on your forearm, straighten your chest, stretch your neck. Legs together, toes pointing forward. Now lift the upper leg 20 cm above the lower – this will be your starting position, and you can no longer lower your leg below this point.

As you exhale, lift your upper leg to an angle of 45 °, while inhaling, lower it to its original position. Make sure that the torso remains stationary and that the pelvis does not go back. Tighten your abs to maintain balance. Do 30-40 reps, and then hold for 30 seconds at the top. And that is not all! You should achieve a burning sensation in the side of the buttock. To do this, perform another 30 springy movements somewhere in the middle between the bottom and top points – with a very small amplitude and with the toe pointing forward. Repeat everything on the other side.

Number of repetitions: 30-40, holding 30 seconds at the top, 30 “springs” in the middle

Number of approaches: one for each leg

Work: gluteal muscles with emphasis on the outside

Supine (or bridge) pelvic lifts

Take the dumbbells again and lie on your back. Bend your knees and place your feet a short distance from your pelvis and shoulder-width apart. The toes are directed forward, the feet are parallel. Place the hands along with the dumbbells on top of the pelvic bones, straighten the chest and stretch the neck.

As you exhale, lift your buttocks off the floor so that your torso and hips form one straight line. Freeze for a second in this position and tighten the gluteal muscles even more, twisting the pelvis forward and upward. While inhaling, smoothly return to the starting position. After doing 30 lifts, stay at the top for 30 seconds without relaxing your muscles, and complete the set with 30 springy movements at the peak of tension.

For the second set, set the dumbbells aside and change the starting position slightly to engage the inner thighs. Place your feet close to each other and bring your knees together just as tightly. Your task is to repeat the same pattern, but with an important condition: the knees, like the inner thighs, remain pressed against each other at any cost. If this is not possible, reduce the amplitude of the lift.

Number of repetitions: 30, holding, 30 “springs” at the top

Number of approaches: 2

Work: gluteal muscles and muscles of the inner thigh

Side leg raises, on the inner side of the thigh

Lie on your side as you did for exercise # 3, but this time bend your upper knee and place your foot on the floor behind your straight leg. For the starting position, lift your leg slightly off the floor and begin to move from this point. Exhale – leg up, inhale – down. The toe is directed forward, the foot is parallel to the floor. Try not to fall over with your back and pelvis back (again the abdominal muscles come to the rescue).

Concentrate on the inner thigh of the straight leg; after the previous exercise, you should feel it well.

Number of repetitions: 30-40, holding 30 seconds at the top, 30 “springs” in the middle

Number of approaches: 1 for each leg

Work: inner thigh muscles

Lying Knee Raises

Roll over onto your stomach and rest your head in your hands in front of you. The neck and shoulders are relaxed. Bend your knees, spread your hips to shoulder-width apart, and press your heels tightly together. The knee angle is approximately 90 °. Now tighten your abdominal muscles and relax your lower back, the deflection in it should be barely noticeable. Squeeze your glutes and as you exhale, try to lift your knees off the floor without straining your upper torso. Press your heels into each other and do not relax your abs. The rise should be quite small – 5-10 cm above the floor level is enough. While inhaling, return to the starting position.

The main thing in this exercise is to focus on the work of the buttocks and, as far as possible, unload the lower back, supporting it from below with the press. Avoid sudden movements.

Number of repetitions: 30-40

Number of approaches: 2

Work: gluteal muscles