How to pump up beautiful buttocks at home. 6 effective exercises with dumbbells

How to pump up beautiful buttocks at home. 6 effective exercises with dumbbells

You will need two stools and a mat.

Fitness club is not the only place where you can get in shape. You can also work out at home, of course, if you have the time and desire. We offer our video workout for pumping buttocks. You will only need dumbbells, two stools, a mat and the mood for training.

fitness trainer, master of sports in fitness and bodybuilding.

Don’t forget to warm up before class.

Squats + lunges on one leg

Technika

• Do squats, keep your back straight. Keep your heels on the floor, keep your knees together.
• To perform lunges, find a point of support, on which you can put your hands.
• Stand on one leg, bend the other at the knee. Rest your hands on something to keep your balance.
• Performing a deep lunge back, straighten your arms and squat on the supporting leg, the other leg does not touch the floor.
• As you come up on the exhale, contract the gluteal muscles.

Important: the set is performed without stopping.

Do four approaches of 15-20 repetitions for each exercise. Rest after each exercise – 60-90 seconds.

Reverse hyperextension + bridge on one leg

Technika

• Put two stools close to each other. Lie on them so that the legs are bent and the knees are on the floor. Hold the legs with your hands.
• On exhalation lift the bent legs, staying in the highest point for 2-3 seconds and tensing the gluteal muscles. Do 20 repetitions.
• Lie on your back. One leg is bent at the knee and stands on the heel, the second leg is straightened up.
• On exhalation, pull the lower back from the floor and lift the leg, hands resting on the floor.
• Return to the starting position. Do 20 repetitions for each leg.

Perform four approaches. Rest between sets – 60-90 seconds.

Standing pull with dumbbells

Technika

• Stand up, put your toes on an elevated position (for example, a rolled-up mat).
• Take a dumbbell in each hand.
• Slowly lower the body and arms down the surface of the hips, hands with dumbbells should touch the ankles.
• The upward movement should be explosive, do it on an exhalation. Keep your back straight. The lumbar should not bend much.

Perform four approaches of 20 repetitions.

Training is over. At the end you can do a light stretch to relax the muscles a little.