Intense 5 Minute At Home Hip & Glute Workout
How to pump your buttocks at home? Effective training
Often we are faced with the problem of loss of elasticity in the buttocks. Even the most slender girls sometimes lack the tone of these particular muscles. They are rarely used in everyday life, so when upgrading a house, they should be given special attention. Don't worry, just 20 minutes a day is enough to restore the beauty and elasticity of stale muscles.
The most effective buttock exercises
Starting position: standing, feet shoulder-width apart
When squatting, take the pelvis back, lower ourselves to parallel with the floor, then spring a little lower. It is important to spread the hips slightly to the sides. Keep our knees on, exhale.
Performed in 4 sets:
- 40 reps - 2 minutes rest;
- 35 reps - 2 minutes rest;
- 30 reps - 1.5 minutes rest;
- 25 reps - 1.5 minutes rest and move on to the next exercise.
Lunges to the sides (D-lunge)
Starting position: standing, legs wide apart. You can take a weighting agent in your hands.
Smoothly transfer the weight from one leg to the other one by one. When squatting, we also pull the pelvis back, keep your back straight.
Performed in 4 sets of 30 reps. Rest up to 1 minute between sets.
Swing to the side
Starting position: standing on all fours, under the knee you can clamp a weight .
Take the leg bent at the knee to the side, trying not to bend in the lower back. Move upwards with a jerk, lower the knee smoothly.
Performed in 4 sets of 20 reps per leg. Rest up to 1 minute between sets. Rest only after completing 20 reps on one and the other leg.
The following exercises are performed in two sets. After a given number of repetitions of the first exercise and immediately to the second, without rest, this will be two sets.
Power deadlift on one leg
Starting position : standing on one leg, with the other front part of the lower leg leaning on the chair. The supporting leg is slightly bent at the knee, the weight is completely transferred to it.
We raise our arms up above our head and smoothly fall parallel to the floor. As you exhale, straighten, pressing the gluteal muscles.
Performed in 4 sets of 15 reps per side. Rest 1-1.5 minutes.
Glute bridge with steps
Starting position: lying on the back, legs bent in knees.
We tear off the back, buttocks and socks from the floor, emphasis on the shoulders and heels. We take alternately three steps forward with each leg - this is one repetition. Then we go back. You should feel good about the muscles while doing it.thighs and, of course, the buttocks themselves.
Performed in 4 sets of 15 reps.
This small but effective set of exercises will help you pump your buttocks, make them more rounded and toned.