How to pump up the buttocks: the best exercises with video

Wday selected the best exercises for those whose physical condition can only be envied.

Girls with a beautiful relief body, lovers of fitness and a healthy lifestyle, share their secrets on social networks. They are not professional trainers, fitness is a hobby for them, but the exercises they post on Instagarm are effective. We selected the 12 best exercises for the muscles of the buttocks and asked fitness trainer Anastasia Tobolova to comment on some of them. Now, before the quarantine is over, it’s time to start creating the desired figure!

Anastasia Mironova (@mironovanastasiia)

Let’s start with the owner of the most beautiful buttocks in Russian Instagram – Anastasia Mironova. And no, this is not heredity. Perfect ass like a nut, the girl pumped herself up. Why don’t you follow her example? On her page, Nastya posted a video with original exercises that can be repeated while sitting at home in quarantine. We offer you a mini-workout right now!

Sofia Soldatova (@ ss.fit)

Sophia proved by her example that you can have a pumped-up figure and remain feminine and fragile. It is only important to correctly place the accents in the training. On the fitness blogger’s Instagram page, you can find many videos of useful glute exercises. We have chosen the option for those with weak knees.

Victoria Demidova (@demivika)

A businesswoman and a mother of two sons leads a healthy lifestyle and trains 3-4 times a week. Instagram posts numerous training videos, the result after which is visible to the naked eye. Victoria pays great attention to exercises on the back of the thigh and abdominal muscles. The video below shows some of them.

Ksenia Sheveleva (@xeniasheveleva)

By his main profession – an interior designer, he is engaged in artistic painting of walls. And fitness is a hobby, but quite successful. Basically, her direction is fitness bikini.

– Deep squats with dumbbells: we stand on supports so that the dumbbell does not hit the floor, we try to tighten the buttocks at the top point, move down smoothly, keeping our knees always turned to the sides of the socks. During execution, make sure that your knees do not walk! The rise is carried out at the expense of the buttocks, the main emphasis on the heels.

Important: squat depth is individual. If the pelvis begins to twist (lean forward), it is not necessary to sit down below, as it is traumatic for the spine.

Daily self-improvement and active training completely changed the girl’s figure. There were no priests, but now there is, and what kind. Now in Instagtam Sasha shares his experience with almost 600 thousand subscribers, posts tips, food and his workouts.

“It is important to strain your buttocks when doing exercises and not to relax in the process, but, on the contrary, to strain even more and focus all your attention on them,” notes Anastasia Tobolova.

The girl started training more than five years ago. At first, it was cardio exercises and intense weight loss. Through trial and error, Emilia began to construct her body. And I achieved this result!

Anastasia Tobolova also appreciated Emilia’s exercises: “A great holiday complex when there is no hall nearby and no burdens. Ideal for keeping fit on vacation. I advise you to do a lot of repetitions until a strong burning sensation and several approaches. “

Lana Shi (@lana_shi_fitness)

Lana Shi used to be an ordinary girl, of which there are many, she ate cakes, pastries, chocolate, did not follow the regime, and recovered by 27 kg after giving birth. But she gathered all her strength and will into a fist, began to train, created her own blog about training with useful recipes, motivation and became a personal trainer.

Single leg glute bridge and Dumbell step-ups! 20 rep each leg x 4 rounds. Girls, here’s another bundle for your legs and buttocks. The abs also work in these exercises, do not forget to tighten your abdominal muscles, or rather, to contract. This is a block (set), 2 exercises are performed in turn, 20 repetitions for each leg and 4 circles (approaches). Weights are a must on your feet, if you are not a beginner. Also, it is advisable to climb onto a bench (chair, coffee table, platform) not only with dumbbells, but also with weights on your legs! Beginners can do without dumbbells and weights. And don’t forget to put it !!! I have so many things for you! # legs # ass # buttocks # workout at home # swingpopu # swinglegs #fat burning # fitnessmom # fitness ## glutes #booty #fatburning #stronglegs #strongnewsexy #videoexercise #video
Video posted by Lana Shi – Healthy Lifestyle (@lana_shi_fitness) Oct 16, 2014 at 12:44 am PDT

Anastasia Tobolova:

– Glute bridge with one leg and step on a bench with dumbbells. I love both of these exercises. The buttock works great, and the front surface of the thigh is also involved in the steps.

In the gluteal bridge, I recommend using a weighting material, like Lana’s, otherwise the exercise will be too easy to perform. During the exercise, focus on a strong contraction of the buttocks at the top point and do not relax the muscles when lowering.

Walking: here it is important to lift from the heel, do not relax the working leg at the top point and make sure that the knee does not walk. And also keep your back straight!

Svetlana Astafieva (@lanaastafieva)

A couple of years ago, Sveta looked different and quite liked herself. And then I looked at my vacation photos and was surprised … From that moment it all began.

According to Anastasia Tobolova, this is a variant of the Romanian traction and simply an indispensable exercise for developing the back of the thigh and buttocks: “As for the technique, pay attention to the position of the back: it needs to be fixed, there should be no movement in the spine, we work with our legs. It is clearly necessary to feel that we leave the bottom point precisely due to the direction of the buttocks and the back of the thigh. Once again, I remind you that initially you need to strain the muscles of the buttocks and not relax during the entire exercise. Don’t forget to pay attention to them. “

The main exercises for beautiful buttocks from fitness trainer Anastasia Tobolova

Anastasia knows how to make the body beautiful

“I’m not a big fan of confused exercise. There is a mandatory and most effective basic set of exercises, which I use in my workouts: squats with a barbell (on the shoulders or chest), types of deadlifts (Romanian, deadlift), split squats in different variations, lunges back and forth, walking lunges “, – said Anastasia.

1. Squats with a barbell on the shoulders

Exercise gives a load on the entire body: the back, gluteus maximus and quadriceps work perfectly. In technique, the most important thing is to pay attention to the position of the spine! To keep it straight, the main movement in the squat is down-to-top, and not back “booty to the chair”, as many believe. If you are tall, the socks may extend slightly beyond the knees. The technique is individual!

Squat depth depends on flexibility. But we make sure that the pelvis does not twist and that the knees are always open and do not turn inward. It is important already before starting the exercise to strain the buttocks and try to connect them when we get up from the bottom point.

I do 2 warm-up sets and 2-3 working sets, the number of reps depends on the goals and the microcycle: 5 to 20 reps.

2. Romanian cravings

The exercise is aimed specifically at working out the buttocks and the back of the thigh. Pay special attention to the position of the spine: we fix the back, and we work with our legs and lift by contracting the buttocks and muscles of the back of the thigh. The bar hangs freely in the hands, the grip is closed, there is no need to excessively bend the lumbar spine!

It is also very important: keep the knee joint in one position, bend and fix it slightly, do not bend or unbend the knees during movement.

I recommend doing these exercises in medium reps, 12-15 reps on three working sets.

3. Split squats

I like to do it with free weights (dumbbells), but you can do it in different ways. I recommend tilting the body slightly forward.

If you want to shift the load on the gluteal, pull the pelvis back a little, turn the toe of the working leg slightly inward, keep the knee strictly motionless! On the rise from the lowest point, focus on the inclusion of the gluteus, keep the muscles in constant tension.

In this exercise, I work with good weights for 10-15 repetitions, working sets 2-3.

4. Walking lunges

An absolutely grueling exercise, but an excellent load on the gluteal and quadriceps. As in the split squat, you need to tilt your body forward a little, take your pelvis back and take a fairly large step back and slightly to the side. Try to keep your knees clear and always include your buttocks!

Do not take excessive weight, make sure that your knees do not move forward and do not dangle, keep your back firmly.

I love to go from smaller to larger in this exercise, starting with 30 steps with moderate weights, finishing 20-24 with my maximum weight. Weights depend on the microcycle and training goals!

Olga Safonova, Daria Vertinskaya

How to pump up the buttocks: the best exercises with video