According to statistics, the first thing men pay attention to is their buttocks. Some people are given this from birth, but other girls will have to put in a lot of effort to get a good result. To do this, you need to take the matter seriously and prepare for regular training.
Every girl wants to have a beautiful, toned butt and protect herself from cellulite, but not many have a lot of free time, money and the desire to go to the gym or, moreover, to a professional trainer. In this article we will tell you how to achieve beautiful shape at home, tell you about the 30 best exercises at home and offer 7 excellent training programs for an easy start.
Yes, there are many factors working against us girls that are responsible for the deterioration in the appearance of the butt:
- sudden weight loss or weight gain
- passive lifestyle
- bad habits
- lack of sports..
All this leads to sagging buttocks and the formation of cellulite.
However, there is good news. All you need, the only immutable and simple condition for correcting this situation, is your sincere desire to start training! You just need good music in headphones and a fighting mood.
Everything else: the right training program, a balanced diet, and even time for training - these are technical questions that you can easily find answers to on our website. You can always check out the latest exercises for the buttocks and butt and start creating your own unique training program every day.
Anatomy of the gluteal muscles
If you decide to get serious about your butt, you should remember that squats are the foundation for beautiful butts! You can do as many different exercises as you like, but squats give them a toned shape. To better understand the issue, let's look at the structure of the gluteal muscles.
The gluteal muscles of the body are 3 paired muscles: gluteus maximus, gluteus medius and minimus.
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The large muscle is the largest muscle of the whole body, it works in cooperation with the gluteus minimus and performs the function of extension, abduction and rotation of the hip. It is also this muscle that is responsible for the volume of the buttocks.
The gluteus medius muscle is located on the outside of the pelvis and is responsible for keeping our pelvis in a stable position when walking. The minimus muscle is located below the gluteus medius muscle. It also helps you maintain balance.
Your overall physical condition, strength and endurance depend on the gluteal muscles, so you must always keep them in good shape. Find out how much it takes to pump up your buttocks in any conditions. Especially with a sedentary lifestyle, it is advisable to take daily walks and do light bodyweight training.
An example of such a simple workout can be the following 3 exercises in a circular performance in any combination from one of the fastest female trail runners in the World - Ekaterina Mityaeva:
- Bodyweight Lunges to the Side
- Bodyweight forward lunges
- Back lunges into scissors
And now to the most delicious topic - protein and low-calorie diets.
Will exercises at home get rid of cellulite?
Cellulite is a problem for many women. Its development begins in adolescence, when a girl’s body begins to produce more and more female hormones. The proliferation of adipose tissue disrupts blood microcirculation in the lower part of the body, which triggers local inflammation. Genetic factors also play a major role in the localization of fat deposits in the buttocks.
Is it possible to get rid of cellulite by training your legs or buttocks separately? Scientists have not been able to confirm that fat can be removed in certain areas by working with the underlying muscles. However, experts make two strong arguments for the ability to burn fat in specific areas with strength training and cardio exercises:
- Modern research shows that exercise speeds up the use of fat covering working muscles as fuel.
- Muscle contractions speed up the flow of blood within the fat deposits surrounding the working muscles. This speeds up the process of local release of fat in these areas, while preventing the accumulation of fat .
An increase in blood flow in adipose tissue activates the process of local release of fat, while a decrease in blood flow in adipose tissue promotes the growth of fat deposits. Thus, frequent training of one muscle group not only prevents local hypertrophy of adipose tissue, but also promotes the process of releasing it in target areas.
The exercises discussed in the material against cellulite on the thighs and buttocks will definitely help you launch the necessary metabolic processes. However, it should be noted that fat burns very slowly. You need to prepare for the fact that you will see results only in weeks or even months. The process will go faster if you adhere to a low-calorie diet.
Basic exercises for growing gluteal muscles
Let's look at a few key types of exercises that will help you effectively work out your beautiful legs at home.
Bodyweight squats
The first and most important exercise is Squats without weights. If you have never squatted before, you should stand sideways in front of a mirror to ensure you are performing the exercise correctly. You can learn the correct technique on the exercise page.
Squats without weights
There are many types of squats, including squats with and without weights, plie squats (with dumbbells or other weights), similarly, squats with narrow/wide legs, sumo squats, and even squats with a band, etc. At home you can use any of these types.
Sumo Squat Technique
As weights at home, you can use dumbbells, a barbell, weights if available, or even replace them with ordinary plastic bottles, cans of water or any other available means.
Plie squats
When you hold a dumbbell between your legs, your thigh muscles have to work harder, making your squats more effective.
Squats with dumbbells
Two dumbbells further increase the load. Their main advantage compared to a barbell is that with dumbbells it is easier to keep your back straight and maintain balance. However, as your strength increases, the dumbbells will no longer provide the load necessary for progress.
Squats with an expander
The main advantage of the elastic band is that it provides a variable load that fully corresponds to your muscle strength. At the bottom of the movement, when the muscles are weaker, there is minimal muscle resistance. As you straighten your legs and your muscles become stronger, the resistance also increases.
Lunges (in place, forward, backward, to the side of scissors, from an elevation, with penetration)
Lunges can be done with or without weights. They help increase the size of the gluteal muscles. Lunges can be done on the spot, in scissors, i.e. crosswise, to the side and with movement (walking) forward along the room or corridor. The wider the step, the better the gluteal muscles are worked. Keep your back straight and make sure your knee does not extend beyond your toes.
Lunges with dumbbells
One of the lunge options would be lunges with dumbbells in place. This is one of the simplest options to perform, thanks to the use of dumbbells rather than a barbell, the load is removed from the back.
Back lunges into scissors with weight
These lunges are a difficult exercise because they require a lot of coordination to perform them. Back scissor lunges put even more stress on the gluteal muscle. For beginners, we recommend starting with regular lunges forward or backward.
Lunges with barbell to the side
Before performing Side Lunges, it is necessary to stretch the inner thigh well to avoid injury. Be careful not to lean your body forward too much. Start doing the exercise with light weights.
Walking lunges with a barbell on the shoulders
If you're training in a large room, lunge the entire length of the room. Make sure that your body does not lean forward too much. You can also do lunges on a treadmill.
Bulgarian lunges
You can use a sofa, chair/platform or bed (not too soft) as equipment. Stand with your back to her, one leg thrown over the equipment. Balance is between two legs, we squat until the front leg makes an angle of 90 degrees with the floor. You can also work with additional weight, and for lucky owners of TRX loops we recommend the Bulgarian split squat with the back leg hanging
Bulgarian squats (lunges)
This exercise can also be performed with weights. Follow the same rules as when performing regular lunges.
Bulgarian split squats with weight
Considering that technique in this exercise is of paramount importance, we suggest you quickly familiarize yourself with how to do it correctly.
Bulgarian split squats for super butts!
