Firm and toned buttocks at home is no longer a dream, but a reality. About this in the comments FAN said a professional fitness trainer Olga Bodak.
According to her, butt training should be done three times a week. Before each workout you need to do a warm-up, and after - a cool-down. Rest 30–50 seconds between sets, and one to two minutes between exercises.
“Don’t forget about your drinking regime. The main criterion in building a beautiful figure is a balanced diet and high-quality recovery. When everything works in tandem, the result will not take long to arrive. Everyone can afford beautiful and toned buttocks,” said Olga Bodak.
Why knee injuries occur
A large number of girls suffer from this problem - pain in the knee joints or ligaments
. Problems with injuries arise primarily from pain thresholds, which vary from person to person. There are strong people who have a high pain threshold, and there are weak people who have a low pain threshold. Strong people experience injuries more often than weak people, because they feel like heroes and are ready to lift and squat more than their ligaments are ready to withstand.
In people who are more attentive to their health, the so-called “hamsters,” injuries occur due to the fact that they are afraid of everything and protect themselves. Ultimately, an objective situation arises when you need to strain and this tension falls on unprepared ligaments and muscles, and accordingly an injury occurs.
To manage and understand your injuries, you need to learn to manage your pain threshold. You need to know what your body is ready for right now: warmed up, not warmed up, degree of fatigue
Is it possible to pump up your butt and exercise with bad knees?
Of course, you need to study. It is necessary to understand the methodology of how to exercise with overloaded and sore joints and ligaments. The basic principle is to touch until it hurts. What it is? After any injury, there is a limitation in amplitude when performing exercises. There is a certain part of the movement that, when squatting, goes painlessly, then it reaches a state where it is already painful to move.
The point of regenerating the ligament and joint is to increase the metabolism in the injured part
. This is done by touching the pain. You make a movement, you reach pain and back. During repeated touching to the point of pain, the joint warms up and metabolism in this place increases. This is actually the beginning of the regeneration process.
Most women lead a sedentary lifestyle
, and when they stand, they stand like horses. This refers to the position of the joint. The woman arches her legs back, and when this happens, her hips relax and her butt hangs. This is not recommended.
More on the topic:
How to squat with a barbell correctly
Using the example of fitness bikinist Arina Skromnaya, we will show how you can pump up your buttocks without squats
, and the athlete herself will share a set of exercises for pumping up the butt, which minimally involves the knee joints and keeps the muscles of the buttocks and thighs in good shape. This is a technique that the girl followed and practiced for about six months - rehabilitation exercises. After all, the fitness athlete received a knee injury as a result of negligence, and she had to look for ways to return to normal training.
Pump up your butt without squatting - a set of exercises
Cardio on the elliptical
And we'll go to training. The first exercise will be a regular warm-up, that is, cardio. The warm-up machine is an elliptical bike or a bicycle with the back reclined, with the pedals in front of you. It is better to remove impact exercises such as jump rope and treadmill. It is very important how exactly you do cardio. For sore joints, if you want to pump up your gluteal muscles, you should perform this exercise with special care. In general, sore knees in some way accompany pumping up the gluteal muscles, and it is not necessary to squat
. Why?
In this situation, the entire load shifts from the knees to the buttocks, from the knee joint to the hip joint. The butt is pulled back, and with your feet press on the heels, and not on the socks, which should not look beyond the knees. Plus you can tilt your torso forward a little.
Circular movements around the fitball
The second exercise that will keep your quadriceps toned and not involve the knee joint is turning around a fitball. Arina came up with the exercise herself. Instead of a fitball, any object + support can be used.
What happens. At the top point of the amplitude, the leg is delayed in a circular movement, and the quadriceps is tense. Perform it in 3 sets of 20 times.
Pelvic lifts
Let's move on to more popular exercises that focus on the gluteal muscles. There are several options for performing a pelvic lift: with weights, from a steppe, on a fitball. For sore joints, the girl recommends starting with easy options - raising the pelvis on the mat.
The knee joints are not disturbed in this position. Lie on the floor, put a little extra weight on your stomach, rest your feet and lift your buttocks. Many people think that this is a useless exercise. Nothing like this. You need to do it right - at the top point of the amplitude we squeeze the gluteal muscles. This rule applies to all exercises when training the gluteal muscles without and with a squat.
You can complicate the exercise and put one leg on the other. How it's done? We imitate the “Lotus” pose and rise as follows. All of these isolation exercises do not have a specific number of sets or repetitions. The girl does not recommend going below 12 repetitions and at least 3 sets.
Platform press
It is impossible to pump up your buttocks without basic exercises. It doesn't have to be squats
, they can be replaced by
lunges, platform press, deadlift
. All this can be done with injured knees.
In this exercise, it is important to place your legs as high as possible. This exercise is basic and not multi-repetitive. We have fewer basic exercises in our arsenal than a person with healthy knees. It is in this exercise that you can put relatively heavy weights and turn off your knees during movement. Arina Skromnaya says that she doesn’t feel her knees at all during the exercise, although they still hurt her.
Again, all technique comes from the heels. Even before you remove and put the machine into operation, simulate some kind of “crush” on the heels. On the spot, do 15 repetitions, like a kind of push-up, and squeeze your buttocks. And only then remove the weight from the clamp. Don’t forget to breathe correctly, always exhale when you intensify.
More on the topic:
How to pump up your buttocks in the gym?
To perform the exercise in order to minimally involve the knee joint, it is necessary to do it at partial amplitude. This way your buttocks will burn and your knee ligaments will remain intact. There is no need to lower the platform low, you need to control the movement.
Deadlift on straight legs
Another basic exercise and replacement for squats for pumping up the buttocks is the straight leg deadlift. It is recommended to do all basic exercises with a belt. You shouldn’t overpay for cool belts; you can buy a regular corset orthopedic belt at the pharmacy. Holds your waist and lower back very well.
In the deadlift there is no load on the knees anywhere near that. We start with small warm-up weights. We place the legs quite close to each other, narrower than shoulder width. We go down and only at the lowest point bend our knees, move our butt back, and bend our back. The entire load goes to the heels, in the upper position we squeeze the buttocks as much as possible.
Leg spread
It is logical to perform this exercise at the end of finishing training. Its huge advantage is that the load goes specifically to the target groups. If when deadlifting we use both the lower back and hips, then the emphasis here is specifically on the buttocks. How to pump up your butt without squats
, so this is to perform leg extensions in this simulator.
Source of all photos: YouTube channel of Arina Skromnaya
It is good to perform the exercises in a drop set, that is, without stopping the exercises, drop the weight from the apparatus, and continue to work until failure, hammering the gluteal muscles. Start the first repetition with 25-20 reps. We don’t count the next repetitions and do them until failure, dropping 1 pancake at a time. We bend our torso forward, bend our back, and lean forward. After the exercise, we don’t sit on the chair, we got up, walked around and definitely stretched our legs.
Swing your legs back on all fours
According to Bodak, this is one of the best glute-targeting exercises that will make your muscles feel like they're on fire.
Technique.
- Get on all fours, emphasis on your hands and knees.
— Hands are at shoulder level, under them. Knees and hips are straight. The body and head are positioned straight.
- Begin to lift your right leg, maintaining the angle at the knee, until the thigh becomes parallel to the floor. In this case, the leg should be directed towards the ceiling.
— Try to move your leg back as much as possible, without straining your upper torso and abs.
- Lower your leg to the starting position, then repeat the same with your left leg.
It is necessary to do three to five approaches on each leg 30 times.
Instead of output
We hope that this training will be useful and harmless for you. What do you understand about how you can pump up your buttocks without using squats?
when you feel pain in your knees.
All the exercises that the girl showed, both basic and isolated, she has been doing herself for six months. The girl has not been doing squats for a long time due to an injury
in her knee joints, but she continues to pump her butt and keep her muscles in good shape.
Author: ForceMan from 10-10-2016, 21:07
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Video by Jessica Smith
Jessica Smith is known for her friendly and engaging coaching style. Its programs can be described as accessible, effective and suitable for a wide range of practitioners. Among her videos, you will definitely find the ideal program for yourself.
30-Minute Knee Friendly Total Body Barre Workout (30 minutes)
This barr workout is done entirely while standing . You will perform ballet exercises near a chair, but without deep squats and lunges. You will also need a pair of dumbbells. A knee-friendly workout will help you work on all the problem areas of your lower body.
The Best Lower Body Exercises for Bad Knees (15 minutes)
The workout is also completely standing and includes a lot of leg raises for the lower body. You will need a chair and a pair of dumbbells .
Thigh Slimming, Inner Thighs, Pilates: Full Length Leg (15 minutes)
The first half of the lesson takes place in a standing position, the second half in a lying position. You don't need any inventory. The class also includes very effective exercises for the inner thigh .
The Best Butt Exercises for Bad Knees (7 minutes)
This short video for buttocks is also completely safe for your knee joints. The lesson takes place entirely on the floor; no equipment is needed.
