The best exercises for buttocks

            Much depends on the “condition starting “, that is, the current appearance of the buttocks. If in their there is a significant amount of adipose tissue stored within it the main emphasis in training should be on exercise endurance (cardio), which are the basic tool training to fight unnecessary fat tissue. In turn, if there is little or no excess body fat not at all and the main goal is, for example, to “lift” the buttocks, in training they should dominate above all strength / modeling exercises.

The structure of the buttocks

Basically you can assume that each buttock is made of three muscles:

  • big buttock, which straightens, inverts and also brings the thigh,
  • gluteus medium, which is involved in all movements that occur in within the hip joint, i.e. in straightening, bending, adduction, abduction, as well as inversion and conversion,
  • buttock a small one that has the same effect as the buttock muscle average, only slightly weaker.

            Exercise I.

  • Stand with your feet hip-width apart. Extend your arms and bring them to your shoulders in front of you. Keep your back straight. Look straight ahead.
  • Do the squat by bending your legs at the knees. When doing the squat, keep your back straight. Breathe out at the end of the squat.
  • By straightening your legs, return to the starting position. Remember to keep your back straight. In the final phase of your return, inhale.

Exercise II

  1. Kneel on both sides, support your torso on your shoulders, place your hands shoulder-width apart.
  2. Tighten your leg muscles and lift your right leg, bent at the knee, upward, pointing your heel towards the ceiling. Exhale as you raise your leg.
  3. Hold this position for 1-2 seconds, then slowly return to the starting position while inhaling. Repeat for the other leg.

Exercise III

  1. Kneel on both sides, support your torso on your shoulders, place your hands shoulder-width apart.
  2. Tighten your leg muscles and lift your left leg, bent at the knee, out to the side. Exhale as you raise your leg.
  3. Hold this position for 1-2 seconds, then slowly return to the starting position while inhaling. Repeat for the other leg.

Exercise IV

  1. Stand in a slight step (right leg in front), bend your knees slightly. Bring your weight forward, resting your hands on the knee of your right leg.
  2. Firmly tense your buttock, push your left leg back, lifting it to the height of your hips. Exhale as you raise your leg.
  3. Hold this position for 1-2 seconds, then slowly return to the starting position while inhaling. After you complete the planned number of repetitions with your left leg, repeat the exercise with your right leg.

What is worth and should be about remember

Each of the above exercises should be performed technically correctly. Failure to follow this rule may lead to serious injury or trauma. In addition, you should also keep in mind that the muscles buttocks, like all the muscles of the human body, need after training, time to rest and regenerate. For this reason too engaging exercises should not be performed during subsequent training sessions this part of the body. Moreover, depending on the training goal you should not stimulate the gluteal muscles more than on 1-2 workouts a week. In addition, there is nothing to prevent this perform the exercises described above with an external load, on for example dumbbells, weights or an elastic band.

Photo credit: Dave Hamster via Foter.com / CC BY

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