Exercises for the buttocks – training rules, sample exercises, weight training

Proven content

If we want our bum to be shapely and firm, we should start regular buttocks exercises. Such exercises not only help in shaping the butt, but also in the fight against cellulite and extra pounds. Their “side effect” will also be slenderizing the thighs. Exercises stimulate lymph flow, and this fact is of particular importance for people struggling with cellulite around the buttocks and thighs. Muscles whose mass increases as a result of regular training consume more calories, which also means that we lose weight faster.

Buttocks exercises – how to train?

First of all, the key to the effectiveness of our exercises is to engage all the gluteal muscles: small, medium and large. The buttocks are best influenced by strength training: advanced users can choose the appropriate load for themselves, while beginners can start working with their own body weight. It should be borne in mind that without a proper diet, all our efforts may not be effective.

Balanced, self-prepared meals should satisfy our hunger more effectively and healthily than a bar or a hot-dog.

See also: Home exercises. Simple exercises for everyone

How to do buttocks exercises?

The set is listed below buttocks exercisesthat you can do at home, with step-by-step instructions on how to complete them and how many times you want to repeat them. Exercises have been selected to involve all the muscles that shape the buttocks. They should be performed 2-3 times a week and enriched with cardio training.

See also: Isometric exercises – rules, types, effects

Buttocks exercises – examples

Examples of exercises for the buttocks – push the legs out of a squat

Stand with your legs wide apart and squat so that your thighs and calves form an angle of just over 90 degrees. Shift your weight onto one leg and slowly raise the other leg to waist height while pushing your hips forward. Stay in this position for a while, then slowly come back to the squat and do the same for the other leg. Do the exercise with fifteen repetitions for each leg. A variation of this exercise can be a vigorous kick with a raised leg.

Examples of exercises for the buttocks – kneeling kicks

Additionally exercises You should assume a propped kneeling position. First we pull one leg to the chest, and then we dig as high as possible behind us, keeping the right angle between the thigh and the lower leg. We repeat 15-20 times for the leg.

Examples of exercises for the buttocks – lifting the legs in a lying position

We lie on the side. The leg on which we lie should be slightly bent, the other straight. Extend your leg in front of you, holding it above the ground, then raise it up, and then lower it again in front of you. 15 repetitions on each side.

Examples of exercises for the buttocks – bending the legs in the supine position

Lie on your side, support your torso with your forearm. Place your free hand on the floor behind you. Bend the leg resting on the floor at the knee, and pull the other leg towards you, so that the thigh forms a right angle with the body, but do not put it on the floor, it must be suspended above the floor all the time. Then we straighten this leg in front of us and try to hold it for a dozen or so seconds. Do 15-20 repetitions and change side.

Examples of exercises for the buttocks – squats

This exercise is an unusual squat. In a standing position, place the ankle of one leg on the knee of the other, as you sometimes do while sitting. Then do a light squat slowly on one leg with the other leg pressed against the ankle. Do 5-7 repetitions and switch leg.

Examples of exercises for the buttocks – lifting the hips

Lie on your back, stretch your arms out to your sides and curl your leg up. Place one calf just above the knee of the other leg. Raise your hips and then lower them down, but try not to touch the floor and do 10 repetitions. After the series, we change the leg.

Examples of buttocks exercises – knee lifting

We lie on our stomach, resting our forehead on our forearms. Bend one leg at a right angle at the knee and raise it about 10 cm above the ground. Then, start slightly fanning your foot up and down without lowering it to the ground for a minute. After that, we change the leg.

Examples of exercises for the buttocks – hip rotation

Lie on your back, hands at your sides. We lift our hips and we shoot them three eights in the vertical plane. Then we lower the hips, but do not touch the floor with them. We repeat this action 15-20 times.

Examples of exercises for the buttocks – lifting the hips while kneeling

We kneel with our back straight and hands clasped at the nape of the neck, we slightly lift our hips about 15 cm above the ground. Then we gently lower it and raise it again, we do not put our bottom on the ground, we mean that the muscles are constantly working and tense. We do the exercise for a minute.

The results of our exercises they will be noticeable after two weeks, if we perform them systematically and supplement them with cardio training and an anti-cellulite diet.

Exercises for the buttocks – training with weights

Adding weight, such as ankle weights for donkey’s digging or lunging dumbbells, can increase the intensity of your exercise and allow you to grow. Weights can also make your exercise more effective. To add weight to a specific exercise, you can use dumbbells, plate barbells, resistance bands, medicine balls, kettlebells, and more.

If you’re not sure where to start and what exercises to increase the load on for bigger and stronger buttocks, talk to a personal trainer or physical therapist.

Read more: Exercises with dumbbells – for whom, what dumbbells to choose, effects

Buttocks exercises – shapewear

While targeted exercise can help improve the shape and overall appearance of your buttocks, you won’t see the results right away. If you want a bigger, rounder, and firmer butt right away, shapewear works best. Designed to lift and strengthen what you already have, shapewear can help bring out your natural curves and make your butt look better.

To help lift and fill the buttocks, most shapewear uses a combination of removable butt lifting pads and a compressive material such as elastane that is strong, stretchy and smooth.

Buttocks exercises – aesthetic medicine treatments

If the shapewear and exercise routine do not shape their buttocks, some people use butt lifts and implants to add volume, shape and curvature to them. These are elective plastic surgery procedures and are not covered by insurance.

Buttock augmentation with implants is a surgical procedure in which a doctor places a silicone implant in the buttocks to increase the volume of this area.

Buttock lifting or injected implants are less invasive, require less time to regenerate after surgery and are associated with lower risk than classic butt implants. This cosmetic procedure involves injecting hyaluronic acid deposits or transferring fat to the desired area – in this case, the buttocks – to increase the volume and shape of that back of the body.

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