Buns at home — a set of 5 exercises

Want to have toned and strong muscles of the buttocks, but do not like to do at the gym? There is a solution — buns at home! With the right building classes to train at home no less effective than in the gym.

Buns at home!

We offer you the top five exercises for gluteal, doing that you will be able to promptly bring the figure to the desired shape. You can vary the workout depending on your level of training, can use the additional weight and change the recommended number of repetitions.

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It is important to warm up before class. Spend 5 minutes running in place, jumping, turning the body and arm swing. These simple movements are not only warm up muscles and prepare the body for the upcoming load.

After that, you can proceed to the exercises for buttocks at home.

 

1. Squats, feet deployed diagonally

For a start, do a series of squats. It's very simple, but it is extremely heavy traffic. Especially if you are doing this exercise using an additional burden. This version of squats where the feet are slightly wider than shoulders and socks unfolded to 45 degrees, perfectly strengthens your glutes, stabilising the spine, the abdominal muscles and back.

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1. Put feet on width of shoulders, socks expand to the sides, and the hands cross on the chest or pull forward.

2. On the exhale, sit down so that your thighs are parallel to the floor. On the inhale lift.

3. Try to keep the back smooth as possible throughout the exercise.

4. Do 30 squats.

The most effective exercises for buttocks is, of course, squats.

 

2. Standing on the elbows and knees — heel to the ceiling

The second exercise performed on the floor. Lay the Mat and get on your knees, put your hands in front of him on the floor.

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1. Place your elbows on the floor and pull your abdomen. In this position, the pelvis is slightly above the shoulders.

2. Exhale and lift the right leg up as high as you can, heel reach to the ceiling. On the inhale slowly return to starting position. Ensure that lower back and your back doesn't SAG down. The body must remain perfectly flat.

3. Make 30 repetitions with your right leg. Take rest and repeat the exercise with the left foot.

Lift the leg as high up as possible, like the heel want to push the ceiling. Practice a few times you'll know what to do exercises for buttocks at home are no more difficult than in the gym. The most important thing is to follow the technique and not be lazy.

 

3. The diversion of the hip in side lying

The next movement is a classic swing that allows you to work external lateral surface of the thigh. This is the most effective exercise for tightening buttocks and thighs in this field. But for it to give good results, it is necessary to follow closely the technique of its implementation.

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1. Lie on your right side. Slightly lift your body off the floor, bending the right arm at the elbow and fixed at her head.

2. On the exhale lift your left leg up. On the inhale lower it back down, but do not touch the other leg. Continue the exercise until the appearance of severe burning sensation in the muscles. Try to do 25 repetitions.

3. Turn on the other side and repeat the movement with the right leg.

Do Mahi straight leg until the occurrence of a burning sensation in the muscles.

 

4. Attacks skater

Another exercise from the list of the most effective exercises for buttocks you can perform without special equipment, is attacks skater. This unusual variation of lunges to train coordination of movements and buttocks and tones the muscles of the body.

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1. Starting position: stand straight with feet together, bent and hands fixed on the waist.

2. On the exhale, make a lunge back with the right foot. Unlike the classic lunge when the leg moves strictly in a straight path, the skater lunge leg goes diagonally.

3. Inhale and place your right foot back to the left. Make the rise only due to the efforts of the front leg.

4. Repeat movement with the left leg.

5. Perform 20 repetitions each leg.

Skater lunges run backwards and diagonally. Due to this gluteal muscle is stretched stronger, allowing her a better work out.

 

5. Deadlift

The last exercise is deadlifts. To run it you will need dumbbells, you can substitute a barbell or any other weight, down to bottles of water. No need to take too much weight. Enough to start 5 pounds. This movement is universal and fits perfectly with any of the power complex.

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1. Stand up straight, slightly bending your knees. Take the weight in hands.

2. Inhale and keeping your back straight, lean forward. The angle at the knees not change throughout the exercise. On the exhale climb due to the compression of the buttocks. Lifting, be sure to take your blade. This relieves unnecessary tension of the muscles.

3. Do 25 repetitions.

Deadlift is a classic exercise to work out the buttocks. You can use dumbbells, a barbell or any other weight.

 

The secrets of successful training

So, how to pump up buttocks at home you understand. Now, here are a few secrets that will make your workouts as efficient as possible. In order to quickly notice positive changes in your appearance, be sure to use these recommendations.

1. Practice regularly. Download buttocks at home at least 3 times a week. More rare classes make the result more blurred. However, it is not necessary to resort to the other extreme: too often load on the same muscle group will not allow the muscle fibers to fully recover. It is optimal to do a 1 or 2 day break between workouts.

2. Breathe correctly. Remember that force (for example, leg lift) is always done on exhale. And muscle relaxation and leisure should begin to inhale. Failure to comply with this paragraph will make even the most effective exercises for thighs useless.

3. Increase the load slowly. Begin by running the basic versions of each movement. When you master the required number of repetitions, complicate them. To do this, add another approach or use the weights.

4. Don't forget about cardio. If you want to reduce the appearance of cellulite and to lose weight, be sure to combine butt exercises with cardio. You can run, jump rope or aerobics. The secret of beautiful forms is a 3-4 hour workload per week.

 



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Now you know how to swing the buttocks at home. Combining cardio and special strength exercises, which were described in this article, you will achieve amazing results. Your gluteal muscles will tighten and become more visible and the skin will gain elasticity. You will be able to forget about such problems as a plain form of the buttocks and cellulite.published 

 



Source: just-fit.ru/idealnoe-telo/kachaem-jagodicy-domashnih-uslovijah