How to pump glutes at home? Effective training

Often we face the problem of loss of elasticity in the buttocks. Even the slimmest girls sometimes lack the tone of these muscles. They are rarely used in everyday life, so when pumping at home, they should be given special attention. Do not worry, just 20 minutes a day is enough to restore beauty and elasticity to stale muscles.

The most effective exercises for buttocks

Double squats

Starting position: standing, feet shoulder width apart

When squatting, pull the pelvis back, lower to parallel with the floor, then spring a little lower. It is important to spread the hips slightly apart. Do not bring the knees together, stand on the exhale.

Performed in 4 approaches:

• 40 reps – 2 minutes rest;
• 35 reps – 2 minutes rest;
• 30 reps – 1.5 minutes rest;
• 25 repetitions – 1.5 minutes rest and immediately go to the next exercise.

Side lunges (D-lunge)

Starting position: standing, legs wide apart. You can take a weighted weight in your hands.

Smoothly transfer the weight from one leg to the other one by one. When squatting, the pelvis is also pulled back, keeping the back straight.

Performed in 4 approaches of 30 repetitions. Rest between approaches up to 1 minute.

Swings to the side

Starting position: standing on all fours, under the knee you can clamp a weighted weight.

Take the leg bent at the knee to the side, trying not to bend in the lower back. Move upward with a jerk, lower the knee smoothly.

Performed in 4 approaches of 20 repetitions per leg. Rest between approaches up to 1 minute. Rest only after you have performed 20 repetitions on one and the other leg.

The following exercises are performed in two sets. After the given number of repetitions of the first exercise and immediately to the second, without rest – it will be a two-set.

Power standing on one leg

Starting position: standing on one leg, the second leg with the front part of the shin leaning on a chair. The supporting leg is slightly bent at the knee, the weight is completely transferred to it.

Raise your arms up above your head and smoothly let go parallel to the floor. On exhalation straighten up, squeezing the gluteal muscles.

Performed in 4 approaches of 15 repetitions per side. Rest 1-1,5 minutes.

Gluteal bridge with steps

Starting position: lying on your back, legs bent at the knees.

Pull the back, buttocks and toes off the floor, focus on the shoulders and heels. Take three steps forward with each leg in turn – this is one repetition. Then go back. When performing you should feel the muscles of the thigh and, of course, the buttocks themselves.

It is performed in 4 approaches of 15 repetitions.

This small but effective set of exercises will help you pump your buttocks, make them more rounded and taut.