Fitness and Sports

How to pump up the muscles of the buttocks.

It takes 10-15 minutes 3 times a week and the systematic implementation of the described exercises.


1. Squats

Squats - one of the most simple and effectiveexercises. It osoboenno practicing efficiently, if done with the weighting, but it can be done only under the condition of good physical preparation, otherwise you can damage the knee joints.

It is best to perform 2-3 sets of squats for 10-15 times.

Starting position: Stand with feet shoulder-width apart, straightened the chest, arms stretched forward, shoulders back.

Performing the exercise: Bend your knees, pushing the hips back as if you want to sit on a chair. The body leaned forward slightly, keeping your back straight. Then return to the starting position.


• Do not lower the buttocks below the knee, at the bottom thigh should be parallel to the floor.

• Do not take your heels off the floor.

• back to keep straight.

• Squat slowly.

Work: Gluteus, front and back of the thigh.

2. Lunges

For weight loss, they are ineffective, because they helpbuild muscle. At the same time remember that the wider the pitch, the more involved the gluteal muscle. Before the start of the exercise it is important to warm up your muscles well to protect yourself as much as possible. This exercise will not only pump up the muscles of the buttocks, but also to strengthen the leg and thigh.

Starting position: Stand with feet shoulder-width apart, right foot back, hands outstretched.

Performing the exercise: Bend the left leg, the right leg moves back into a lunge position. Prop the right foot on the toe. Hands on knee of the left leg - it is now taking the body weight. Slowly return the lag leg to the starting position. Change legs. Do 10 lunges on each leg.


• Keep body and back straight.

• Knee of delayed feet should almost touch the floor.

• You can use dumbbells. Then, when the hands hold dumbbells at your sides.

Work: gluteus minimus muscle, the anterior surface of the femur and tibia.

3. Lifting the pelvis

Perform pelvic lifts should be firmly basedhands on the floor, blpgodarya the load on muscles will be distributed correctly and spinal department is not too overwork. Like the other exercises that help pump up the muscles of the buttocks, pelvis perform upgrades should be in conjunction with other physical activities and a number of approaches.

Starting position: Lying on the floor, arms at your sides, feet shoulder width apart, knees bent, feet flat on the floor.

Performing the exercise: Slowly lift your pelvis up, leaning on the shoulders and feet. The housing body has to make a line with the front of the thigh. Slowly take the starting position.


• Do not relax the muscles of the buttocks.