The most effective and good exercise for the buttocks: description and recommendation

Many women are keen to know about what are the best exercises for the buttocks. With their help, they dream not only make your ass appetizing, but also rid it of cellulite. After all, every woman strives for perfection of the figure, but it is impossible without the elastic buttocks and slim hips. How to achieve the desired result? To do this, you should know and continuously implement the best exercises for the thighs and buttocks.

Actuality

According to a survey, which was conducted in the UK, almost ninety percent of the women are not satisfied with the appearance of their thighs and buttocks. In this case, ladies and eighty percent say that their body looks ugly because of cellulite.

The most effective and good exercise for the buttocks: description and recommendation

Of course, to grieve about it can be quite long. However, it should act differently - namely, to choose the best exercise for the buttocks for women and begin to train hard. Only in this case it will be possible to get a great result, spending a little time (about half an hour a day). That while experts recommend? They are advised not to stop halfway and bring it started to end. Always worth remembering that small elastic ass will look much better formless.

What will work?

A good exercise for the buttocks allow to shape the three muscles:

1. Minor. It is located in the back of the buttocks, at the top of the outer quarter. This muscle is involved in carrying out such a movement, as a diversion feet to the right or to the left.

2. Central. It is located slightly below the low and extends in the same direction. Average muscle also helps to swing their feet sideways. 3. Large. This wide layer covering the small and middle muscles. We feel it just under the skin. It involved more muscle when moving his feet back and forth, with the squat and so on. D.

The most effective and good exercise for the buttocks: description and recommendation

But with the trio and will need to work, doing the best exercises for the buttocks in the home and in the gym. Parallel to this movement and involve other muscles. At the same time strengthened legs, tighten the press, and on their background elastic ass will become even more attractive.

The selection of exercises

Why do we need glutes? They are involved with weight lifting from the floor. Works this muscle group and at the time, when we get up or sit down. However, to strengthen the buttocks of such movements is not enough. Small and medium-sized muscles generally remain without load. After all, in everyday life we ​​do not so often step into the direction of a force. Consequently, the buttocks need inflating. And it requires training. There is a top of the best exercises for the thighs and buttocks. So what loves most of them are our "fifth point"?

Squats

This simple, but at the same time is a good exercise for the buttocks, with which everyone is familiar. However, despite its simplicity, these movements are carried out sometimes with errors. On this occasion, experts give their recommendations. So, under the right shoulders squat should be given back. Hands at the same time should be placed in front. The housing must be in a vertical position. This is a good exercise for the buttocks give the desired effect only in the event that you will support the legs bent at the heel so that the thigh is parallel to the floor. In this case, the knee should be bent at a ninety-degree angle. With such a movement can not be separated from the floor no socks, no heel. Otherwise it is easy to lose your balance and fall simply. Specialists note another important point that you should pay attention when performing squats. He comes to breathing. Thus, in the squat should be done after a preliminary breath deep breath.

The most effective and good exercise for the buttocks: description and recommendation

During the first seven days to only three sets of 10-15 times a person holds. This is followed by a gradual increase in load. Maximum number of sit-ups a day is in the range from 100 to 150. The effect of such exercises - buttock augmentation, improved posture, elimination of unnecessary fat accumulation in the legs, abdomen and flanks.

plié squats

These exercises keep our top, where are the best exercises for the buttocks in the home and in the gym. From these conventional squats distinguishes more attention to the inside and the outside of the thighs. Unusual for them and technique. If plie squats will be carried out in the gym, the bar can be used to complicate the program. In the context of their home can be done without additional weight.

Thus, the need to place in the side as widely as possible to perform these squats legs. In this case, the waist should be free, and buttocks - strained. Hands pull forward and take them to the "castle". During squats buttocks should not fall below the knee. Spin it always is in the upright position. It allowed a slight inclination of the body forward. This will keep the balance. Plié should be made slowly. At the lowest point it is important to stay a little (1-2 sec.) And then, after a deep inhalation, to return to the initial position. Fully straighten your knees at the same time is not necessary. Performing this exercise requires three to four daily approaches on 15 times. Only in this case it will be developed glutes and femoral biceps. As a result, you get not only a round ass, but also slim and fit feet.

"Penguin"

It is also a good exercise for the buttocks and thighs, which is in our top. When it is running, you will need a rubber ball of small size. For the adoption of the initial position should sit on the edge of a chair. The back is straight. Wherein the ball is disposed between the knees. Further resilient "balloon" should compress for 20-30 seconds. Once weakened grip, then movements are repeated again. The number of repetitions is not strictly regulated. They can do as much as physical condition will allow. The effect of such lifting exercises - firming the hip and gluteal muscles, a decrease in the volume of the legs.

Polumostik

If this exercise comes from lifting the buttocks position, when a person lies on his back with legs bent at the knee joints. Hands at the same time can be disposed along the body or under the head.

The most effective and good exercise for the buttocks: description and recommendation

When lifting the pelvis up and have to go lower torso. Zone blade is important to leave in the initial position. After that, the buttocks or lowered down to the floor, a little before reaching it. These movements should be small in amplitude. During the day, you will have to perform at 30-40 completed, pending or subsidence. This is undoubtedly the best exercises for the buttocks. At home workouts are utilized hamstrings and gluteus maximus.

Regular carrying out such activities will form "the Brazilian" ass, and improve the shape of the feet to the knee.

Lunges

Experts say that the best exercises for the buttocks in the room needs to be done with the weights. This may be a bar on your shoulders or dumbbells in the hands of the House, you can simply pour water into the bottle or not to apply the additional load at all. As the attacks are carried out correctly? The starting position for this exercise - standing with the expanded chest and lying freely on the thighs with his hands. What follows is a step ahead and sit down. Shagnuvshaya foot should be at an angle of 90 degrees and the left should be bent lower, but not to the floor. Next - the original position, and then lunges back. So should be repeated twenty times for one leg and the same for the other.

The most effective and good exercise for the buttocks: description and recommendation

As a result of the systematic implementation of this exercise, there is a growth of muscle of the buttocks and lower extremities. Attacks increase the hips, making them more sophisticated, rounded buttocks and eliminate the phenomenon of cellulite. By strengthening these areas of blood circulation toned abdominal muscles and back.

Mahi kicking back

Before performing the exercises should rely on direct hands and knees. Next, you need to tear off a foot from the floor, bending it at an angle of 90 degrees. The heel of this should take a position parallel to the ceiling. After the body and form a kind of leg chord should slowly return to its original position. All stages of the exercise is repeated again, but with the other leg. We should not make quick and sudden swings. It often causes leg cramps.

Mahi sideways

Before performing the exercises should stand beside the chair, turning sideways to him and leaning against the back of his left hand. Further, when a straight back and without bending the knee leg should be raised to the side at an angle of 45 degrees. After the chair should stand the other side and repeat all the steps.

For the lazy

There is the most effective exercise for the buttocks, to perform which do not require the application of special physical effort. So, you need to go near a wall on a hard surface and bend your knees. Next, you need to rest the foot on the wall. Thereafter, should perform movements that mimic the up and down steps. Buttocks during these exercises have to take the floor.

General recommendations

What to do to the effect of the exercise was the maximum?

The most effective and good exercise for the buttocks: description and recommendation

In order for your buttocks and thighs become beautiful and resilient, experts recommend:

- not only deal with one type of gymnastics;

- to select exercises for all the muscles of the buttocks, and each of the layers;

- perform all movements smoothly to the extent possible and avoid jerks;

- comply with proper breathing (inhale at a voltage, and during relaxation - exhalation);

- to train for 20-40 minutes at least three to four times a week (increasing the number of activities and long duration can cause harm, you can injure the gluteal and thigh muscles).

Program Execution

The best exercises for the thighs and buttocks can be found in the complexes offered by different trainers. So, Denise Austin developed a short training, helps to strengthen the lower torso. This is a series of exercises to perform which will need 10-15 minutes. Together with Denise viewers can work out all the muscles located in the lower part of the body, including the most inaccessible in the internal part of the thigh. These mini-workouts performed in any sequence. Their level - from beginner to very advanced.

Another interesting program developed Jillian Michaels. It is called the "Killer rolls". The complex of exercises included in it also aims to improve the lower part of your body. Trainer Jillian Michaels introduced the audience the most effective movements that allow great to train your buttocks and thighs. Her fitness course is divided into three levels. It provides a good opportunity for progress. Duration of training - 30-35 minutes. At the same time for their implementation need dumbbells and weights for the legs.

The most effective and good exercise for the buttocks: description and recommendation

A remarkable result promises to the audience and a comprehensive program created by Leandro Carvalho. Included in her exercise helps create beautiful buttocks and shapely legs. All exercises Leandro holds a rapid pace, and their results can be seen already after 1-2 months. The program includes several training sessions, each lasting about thirty minutes. To perform the exercise you will need a rubber band and dumbbells. training level ranges from average to very advanced.