Surely, every girl dreams of a perfect figure. To do this, you need not only to actively play sports, but also to monitor your diet. The topic of this article is effective exercises that will help you “build” beautiful buttocks at home.
Lower body workout is never easy
Any athlete will confirm that the day of legs in a training split is always the most difficult. This is also true for the fair sex who dream of slender legs and attractive buttocks. Therefore, before training, you need to stock up on a bottle of clean drinking water.
By the way, many are wondering what is the optimal amount of water for a person per day. However, there are no clear recommendations here. Everything is individual. The main rule here is that you need to drink pure water as much as you want.
And for special fans of numbers, we will give a conditional formula for calculating the amount of water that you need to drink per day. This is 15-20 ml per 1 kg of human body weight. On training days – 25-30 ml per 1 kg of body weight.
No specialized equipment is required to perform an effective glute workout.
The specificity of the workout is as follows: 45 seconds are reserved for physical activity, and 15 seconds for rest. For beginners, you can try to start a little differently – 30 seconds for activity and rest.
If you are working exclusively on the gluteal muscles, then it makes sense to limit yourself to two workouts per week. Experienced female athletes can do 3 or 4 workouts per week. Warm up before each session to minimize the risk of sprains and muscle sprains.
Alena Mankovskaya, fitness trainer
Exercise # 1: Jump Squat
So, the first exercise is the jump squat. Starting position – legs wider than shoulder width. At the same time, the socks and knees are turned out.
We begin to perform the exercise. We squat deeply and jump out a little in the last phase of straightening, “collecting” the legs.
Perform this exercise for 45 seconds, then rest 15. The scheme for beginners was also given above.
Exercise # 2: Backward Lunge followed by Leg Abduction
Have a rest for 15 (or 30) seconds? Great, it’s time to start doing the second exercise.
Lunge backwards, forming a 90 degree angle at the front knee. Then we return to the starting position and take the leg to the side. We perform the exercise within the allotted time. Then we repeat the same procedure with the other leg. After – a short rest.
Exercise # 3: Squat lunges
This is another great exercise for muscles that all girls dream of pumping up.
Starting position – the body is straight, the press is tense, the lower back is even. We lunge in the wrong place, then, getting up we jump up a bit, and sit down in a lunge on the other leg. We repeat these movements over and over again within the allotted time.
Exercise # 4: Glute Bridge
We lie down on the mat, bend our legs at the knees. Then raise the pelvis as high as possible. We lower it down, but not completely, then we raise it again.
After completing this exercise, you can rest for 30-40 seconds.
Next, we start with the first exercise and go through our “list” in order.