1. Superman
This exercise is simply designed to pump the butt quickly, it also works the torso, which is important for the protection of the back and its normal functioning.
Muscles to be worked: lower back, buttocks, rear thigh muscles
Lie down on your stomach, arms extended forward, feet together and resting on your toes. Keep your neck and spine neutral during the exercise.
Tense your abs, inhale and lift your arms and legs up as high as you can at the same time. At this point, tense your gluteal muscles for 1-2 seconds.
Return to the starting position.
Perform 2-3 sets of 10-15 repetitions. Rest for 30-60 seconds between sets.
Making the exercise more difficult
As soon as you feel ready to make the exercise more difficult, add some weight to make the pumping of muscle mass in the buttocks more intensive. Take a dumbbell in your hands or place the weight on your ankles. Perform the same steps as above.
2. Glute Bridge
The bridge is one of the most effective exercises for working out the glute muscles. Even without adding weight, the posture and amplitude of this exercise will make you feel stronger. You've been looking for information on how to make your butt firm - here's the answer to your question.
It works the following muscles: buttocks, backside of thighs, calves
Lie on the floor with your back, bend your knees at a 90o angle. Your feet should be completely on the ground, with your hands at your sides, palms down.
Inhale and press your heels to the floor, lift your hips up, while tensing the muscles of the buttocks and the rear surface of the thighs. Your upper back and shoulders are on the ground, the body should form a straight line from knees to shoulders.
Hold this position for 1-2 seconds and return to the starting position.
Perform 2-3 sets of 10-15 repetitions, resting for 30-60 seconds between sets.
Make the exercise more difficult
To make this exercise for the glutes at home more difficult, try to perform it on a fitball. In the starting position, place your feet on the ball, your back should lie completely on the ground. Perform the points described above.
Another variant of this exercise is the bridge on one leg, pumping up the muscles when performing this version of the exercise happens right in front of your eyes. Take the initial position, leaving only one leg in the air. Perform the steps described above, then switch legs.
Steps on the step with knee elevation
Such a functional exercise as stepping on a step helps to develop a sense of balance and improve coordination of movement, and is also aimed at working out the legs and glutes. Such exercises for toning the gluteal muscles are particularly popular among celebrities and are found in almost all fitness classes. Try to avoid rocking from side to side.
Equipment needed: a bench or step up to knee height so you can comfortably take steps.
Muscles to be worked: glutes, rear thighs, quadriceps.
Stand in front of the bench.
Step onto the step with your right foot, push off with the heel of your left foot and lift your knee up.
Lower your left leg down, then return to the starting position.
Do 10-15 repetitions on the right leg, then the same amount on the left leg in three sets. Rest for 30-60 seconds between sets.
Making the exercise more difficult
If after 3 sets you do not feel much fatigue, then add dumbbells in your hands. Perform the same steps as described above. If it is a morning exercise for the glute muscles, then leave the dumbbells for the second half of the day.
4. Cross Lunges (Reverence Squats).
This is not a ballet class, as you might think with this exercise. As ridiculous as it may look, its effectiveness has been proven by experience. In addition to the quadriceps, this exercise targets the middle gluteal muscles, which help move the hip in and out.
Muscles involved: quadriceps, gluteus maximus
Stand up straight, feet shoulder width apart, chest out, arms bent at the elbows in front of you.
Step back as in a lunge so that the right leg is behind the left leg. Bend your leg at the knee. Your right knee should be behind your left knee. Your butt is tensed.
Rest your left heel and return to the starting position.
Do the same with your left leg. This was 1 repetition.
Perform 4 sets of 15 reps, resting for 30-60 seconds between sets.
Making the exercise more difficult
Do the exercise with dumbbells.
5. Backward swing with bent leg
This exercise is aimed at working the gluteus muscles. Muscle tightening occurs in the first two weeks if you perform this exercise regularly. Keep your back straight during his exercise, the abdomen should be taut. Try to pull back and lift the bent leg as far as possible without involving the pelvis and spine.
Muscles to be worked: the buttocks and the rear surface of the thighs.
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