Popular exercises for elasticity of the buttocks: in the gym and at home

What your priest looks like depends on your lifestyle. The presence of a large amount of fat in it is the cause of sagging tissues, and the underdevelopment of the muscle corset threatens the appearance of a “shapeless mass”, which can hardly be called an object of male admiration. Therefore, to correct the shape of the “fifth point” it is rational to use exercises on the buttocks, for women the modern fitness industry offers training at home and in the gym.

We train in the gym

The advantage of exercising in the fitness center is external control. A professional trainer will select the set of exercises for the buttocks and hips that meets your current physical fitness and goals. In the hall it is difficult to overdo it and make mistakes at the beginning of the path to the ideal figure. In addition, specialist advice always applies not only to classes, but also to lifestyle: diet, active pastime, and regular training.

Exercises to increase the buttocks in the gym include something like this complex.

• Squats in the hack simulator. The gluteus maximus and quadriceps work. The condition of the thighs is improving. The advantage of training is in creating certain angles during bending the legs. It is impossible to achieve such effective positions with ordinary squats.
• Leg extension sitting. The quadriceps femoris is involved. When the socks are placed to the sides, efficiency is ensured for the outer side of the thighs, to each other - the inner.
• Bench press at an angle. Focus on the gluteal and femoral muscles. When doing the press, you can not tear the pelvis from the simulator so as not to injure your back. Exercise is effective and optimal for people with spinal problems. Such exercises for beautiful buttocks are also recommended to young girls under 17 years of age: at this age, you cannot create a vertical load on the back.
• Leg breeding. The large and middle gluteal muscles work, the outer side of the hips is adjusted. Effectively in a set of exercises for saggy buttocks, but trainers are recommended only for beginners.

We train at home

The advantage of correcting this area is that the most effective exercises for the buttocks can be done at home. Of course, there will not be a trainer next to you who will tell you the number and correctness of their implementation. But listening to yourself, you will quickly understand which exercises to pump your buttocks work best.

According to sports professionals, no exercise is more effective for correcting the buttocks than squats. Squatting correctly to build muscle means doing it with full amplitude, a flat back, with an increased load and the right hand position (in front of you or, for example, behind your head). During their implementation, quadriceps, hip flexors and all gluteal muscles work. The body also uses stabilizer muscles that control weight balance. In fact, working only on the booty, you provide toning of 85% of all muscles.

Lunges are also considered the best exercises for the buttocks. They return their elasticity, adjust their shape. When using dumbbells, the load increases, which increases efficiency. But doing lunges with dumbbells is more difficult.

It should also be borne in mind that exercises for elasticity of the buttocks can be harmful if you have diseases of the spine. They exclude a vertical load on the back, which is caused by lunges and squats with arms behind the head.If the back is troubling, but you still want to work on the booty, it is better to perform exercises for the buttocks in the gym. Your complex is exercises lying and sitting.

We train at home and in the gym

A universal complex for home and indoor use is gymnastics with a big ball. Exercises with a fitball for the buttocks are simple and easy. They can be combined with squats for greater efficiency.

• Jumping Do them without lifting your ass from the ball, and feet from the floor. So you activate the gluteal muscles and create an additional massage. It improves blood circulation in the area, helping to fight body fat.
• Line. Lie on your back, place the fitball in the calf area. The legs are straight, the heels rest against the ball. Lift the pelvis, straining the press, lock in this position of a straight line. You should feel the gluteus maximus contracting and legs tensed. Relax and repeat.
• Rifts. Lie on your back, hold the fitball with your feet. Raise your pelvis sharply, bend your knees. Try to roll the ball to the buttocks, then return it back with your toes on your feet. You should feel the pressure of the buttocks and abs.
• Emphasis. Lie on your back, press your lower back to the floor. Put your bent knees on the fitball. Bend it down and lift your buttocks as high as possible. Tighten your gluteal muscles and abs, hold out as much as possible.
• Squats Position the ball between the lower back and the wall. Perform a squat, rolling the fitball along the wall. The lower position should be deep, the back should be level.

As practice shows, the ideal complex for all does not exist. Having tried different options, you yourself will choose the most effective exercises.