How to pump legs and buttocks? Effective training. Video

Home training is a great alternative to the gym if you don’t have enough time or desire to get there. But in order for such training to bring results, you need to prepare for it in advance, take into account all the nuances and make a special program. This will allow you to develop discipline and achieve a noticeable effect.

Working out at home, you can simultaneously work out the whole body or emphasize a particular muscle group – it is no less useful. Together with a nutritionist trainer, graduate of the Academy of Bodybuilding and Fitness Anna Kulikova, we have prepared a set of exercises that will help you pump your legs and buttocks.

How to properly train at home?

Surely everyone who does sports at home, wants to get the most out of it. In order for training outside the gym to be most effective, the trainer advises you to follow a few simple rules.

Do not forget about warming up and warming down

Every workout without exception should begin with a warm-up and end with stretching the whole body. This will help to develop your muscles properly and reduce the risk of injury.

Wear sneakers

Yes, even at home. Always work out in shoes! You can not train in the apartment barefoot – so you can easily injure your joints.

Watch your meal times

Try not to eat at least an hour before training, otherwise you may have digestive problems. 1.5-2 hours before exercise, prioritize a portion of long carbohydrates: this will give you a boost of energy. Half an hour after training, eat protein + carbohydrates. For example, cottage cheese with honey, fruit.

Maintain water and salt balance

Twenty minutes before your workout, drink a glass of water. During the entire exercise every ten minutes also quench your thirst, but in small sips. After training, another full glass of water.

How many times a week should I work out?

Three or four workouts per week is the optimal schedule for both beginners and advanced sports enthusiasts. With this schedule, your muscles have time to recover between sessions, and working out doesn’t feel like a daily chore. Consequently, the chance that you’ll start to shirk and look for an excuse to skip a class is greatly reduced.

If you think that daily training will have a faster effect, you are wrong. Working out every day with full dedication, you will feel like a squeezed lemon in a week, maximum two.

Five effective exercises for legs and buttocks

Dynamic side plank with knees apart

Starting position: side plank on the floor with knee and forearm support, legs bent, toes together.

Lift your buttocks while spreading your legs at the knees. Then lower your pelvis again without touching the floor and bring your knees together. During the exercise, your body should be tense – do not relax your muscles. You can support yourself with your other hand, resting it on the floor.

Gluteal bridge with alternate leg raises

Starting position: rest your shoulders on the couch, legs bent at the knees, hands in front of your chest.

Lift the pelvis and squeeze the buttocks. At the same time, take one leg off the floor and lift it up, leaving it bent at the knee. Return to the starting position and repeat the same movement with the other leg.

Steps to the side with a squat

Starting position: standing, legs together.

Take a wide step to the side, at the same moment lower the pelvis. Step out of the squat to the starting position and repeat the movement with the other leg. Keep your arms in front of you during the squat, keep your back straight.

Weighted leg extension

Starting position: rest on elbows and knee.

Lift one leg from behind and straighten. Move it to the side, keeping it straight, stay in this position for a second and return to the starting position. Try not to lower your leg below the level of your pelvis and do not relax your muscles.

Elbow to knee curls on your side

Starting position: lying on your side with a forearm rest, support leg bent.

Lift your leg and arm and extend them. Then bring them together so that your elbow touches your knee. Return to the starting position and repeat the movement.