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How to pump up your ass quickly and without squats
Of course, you want a beautiful and elastic ass. But not everyone has enough willpower for daily training. Our expert will show you how to build your glutes without even squatting.
Squats are believed to be the most effective way to make your butt firm, toned and appetizing. And indeed it is. If you do squats correctly and regularly, the result will meet your expectations. But what if this is the exercise you don’t like? Especially for you – short and uncomplicated gymnastics that you can do at home. These seven exercises will please you, even if you are very lazy. The first two exercises are so “lazy” that they can be performed while slowly sliding out of bed.
Exercise one: “Clamshell”
Aimed at the development of the gluteus maximus muscle and hamstring. In the initial position, we lie on our stomach, the pelvic bones are on the bed, the legs are suspended, bent at right angles at the knee joint, the feet are directed to the ceiling. We extend our legs, trying not to change the height of the hips and return to the starting position. The main thing is to try to relax the lower back and strain the gluteal muscles.
Exercise two: “Hang on your shoulder blades”
The muscles are the same. The shoulder blades are in the initial position – on the bed, the rest of the body – in the “hanging” position. Raise the pelvis, straining the buttocks as much as possible at the top point. The narrower the legs, the more difficult it is.
Exercise three: “Spring” from the mermaid pose
Z-Position or Mermaid Pose: One leg bent in front, the other in back. Raise and lower the hip, trying to reach back with the foot. You can use both the spring mode and the back and forth hip turns. In addition to the work of the entire complex of gluteal muscles, it develops flexibility and mobility of the hip joint. The first times the muscles can be reduced from an uncomfortable position, in this case, we begin to train with a small amplitude and a small number of repetitions, alternating the exercise with stretching the hip.
Exercise XNUMX: Kick to the side in a standing position on elbows and knees
Develops the gluteus medius muscle. Make sure that when performing the exercise, the “boxing” or “box” position is maintained, in which the humerus bones are on the same line, parallel to the line of the pelvic bones. Raise the hip while maintaining a right angle at the knee joint. Straighten the leg to the side, then bend it again. Until the end of the approach, do not put our foot on the floor 20-30 times.
You can also perform standing on straight arms, but in this case it is worth paying more attention to the position of the pelvic and humerus bones, maintaining a neutral position of the lower back, focusing on the work of the buttocks.
In the starting position, everything is the same – we stand on our elbows and knees. We pull the knee to the chest, straighten the leg back and up, unbending it at the knee joint. At the top point, we strain the buttocks, trying to avoid excessive deflection in the lower back.
The most useful blow for the gluteus medius is, therefore, for balance. In the initial position, we compress like a spring. At the extreme point, we open up, striking an imaginary opponent with the edge of the foot.
Exercise seven: back kick
The starting position is standing. We pull the knee to the chest, squeezing like a spring, straighten the knee, stretching in parallel with the floor, trying to aim with the heel at the solar plexus of the imaginary opponent. Remember the “boxing” position – the pelvic bones and humerus on parallel lines, which are also parallel to the floor. At the extreme point, we look towards the blow. Optionally, you can loudly say “Kia!”
Exercises 6 and 7 are the most fun. They should be performed when warmed up and energized, as they are from the Combat program, which contains elements of different types of martial arts. And also, if we are emotionally excited and happy during the exercise, then the training effect is much higher, more calories are burned, and we do not notice how the training is going!