Many people dream of beautiful and toned buttocks. 5 simple exercises that are ideal for beginners will help you acquire a beautiful and elastic shape.
1. Front squats
Muscles working: gluteal muscles, muscles of the back of the thigh.
Starting position: the legs are slightly wider than the shoulders, the toes are turned outward.
Technique of execution: raise the barbell to chest level, elbows look straight ahead. The weight of the bar is on the front of the deltoids. The chest looks forward, we begin to squat slowly. We go down to parallel with the floor, knees look in different directions. We begin to climb up with the help of the muscles of the buttocks, the back is straight. And remember that lifting up is not carried out at the expense of the hands.
2. Plie squats
Working muscles: gluteal muscles, hamstring muscle group, adductor muscle group, quadriceps.
We do the exercise with a working weight. For beginners, you can start doing without dumbbells.
Starting position: stand straight, legs wider than shoulders, feet turned outward at an angle of 45 °. The knees are slightly bent.
Technique of execution: we begin to sit down slowly. Make sure your knees look to the sides. The back is straight. We go down to parallel with the floor, the angle should be 90 °. Then we return to the starting position, while moving up, we do not bring our knees, they still look strictly to the sides.
3. Lunges with a barbell on the back
Muscles working: gluteus muscles, hamstrings, quads
Starting position: legs wider than shoulders, feet parallel to each other. Look forward, chest forward, press tense, keep a slight deflection in the lower back, knees slightly bent.
Technique of execution: we take a wide step forward, a right angle should form. The back is straight, the center of gravity is transferred to the extended leg. The knee of the back leg does not touch the floor, a few centimeters remain to the floor. Then, with the front foot, we push off the floor and return to the starting position. It is the muscles of the front leg that work here, the muscles of the back are not included in the work.
Next, we perform the repetition, but with the other leg.
4. Rusynskaya traction standing on one leg
Muscles working: gluteus muscles, hamstring muscle group
Starting position: feet shoulder-width apart, a slight deflection in the lower back, the press is tense. We take the barbell from this position. The gaze is directed forward.
Technique: tilt the body forward, raise one leg with the heel up to a horizontal position. Bend the other leg slightly at the knee. Hands are pointing down. When tilting, we take a horizontal position, if preparation allows.
5. Glute bridge lying on the floor
Working muscles: gluteus muscles
Starting position: lie on your back, legs bent at the knees, slightly wider than the hips. The bar is strictly on the hips, the lower back is pressed to the floor.
Technique of execution: on exhalation, we raise the pelvis and back up, the press is tense, one straight line should form. At the top point, we strain the buttocks as much as possible and linger for a few seconds. On inhalation, the gluteal muscles are still tense, smoothly returning to their original position.