4 effective exercises for beautiful buttocks. We do not suggest squats

4 effective exercises for beautiful buttocks. Squats are not suggested

If performed correctly, they will help tone your muscles and perfectly tighten your butt.

If you want to pump up beautiful buttocks, and squats are already boring, it’s time to change your training plan. We have prepared a selection of four non-banal exercises for firm buttocks.

supervisor and master trainer of the World Class gym.

In terms of anatomy and biomechanics, each muscle has specific functions. In order to maximize the effectiveness of exercises for working out a muscle group, it is necessary to do exactly those movements that the muscle usually performs.

Stepping onto a platform

When looking for a platform, don’t chase height. The bollard should be below the level of the knee joint.

Technique of execution:

• Put one foot on the platform. It is acceptable to stick to the objects that are nearby;
• step on the platform. Important: the break from the floor is due to the foot on the pedestal, and not due to pushing the second foot off the floor;
• Stretch to the length, engage the gluteal muscles;
• lower back to the starting position.

Shoulder bridge

Tehnika:

• starting position – lying on your back;
• on exhalation, pull the pelvis off the floor. The support of the body remains on the shoulders and feet;
• descend to the starting position.

When tearing off the pelvis, it is important to feel the work of the gluteal muscles.

Steps in a half squat

This is a statodynamic exercise. If desired, we perform with a fitness rubber band.

Tehnika:

• Lower yourself into a half squat position with your legs bent at the knees;
• maintain the position of the back, do not slouch, do not round the back;
• take a few steps to one side, then return;
• you can alternate steps and do one to the right and then immediately one to the left.

With regular training and proper execution of these exercises, the result will not take long to come.