Exercises for the buttocks should be performed by every woman who would like to show off a firm, lifted bottom and thighs without cellulite - because a side effect of exercises for the buttocks is also slender thighs. Additionally, gluteal exercises one after the other help you burn calories and build muscle. Discover the exercises for firm buttocks and slender thighs that you can do at home. In the photo gallery you can check how to properly perform the training!

Exercises for the buttocksare aimed at firming the skin of the buttocks as well as modeling and lifting the buttocks. An additional advantage ofbuttock exercisesis that they also work on the thighs - they make them slimmer and reduce cellulite. They also contribute to weight loss: working muscles improve blood and lymph circulation and "break down" fat cells. They also increase their mass. And that's it. Because calories are burned in the muscles - the more often they exercise and the greater their mass, the faster we will get rid of unwanted body fat.

Exercises for the thighs and buttocks - rules

To be effective, buttock exercises must engage all the gluteal muscles: small, medium and large. The most effective way to activate them is through strength training (option for advanced) or training with your own body weight (option for beginners).

The exercises for the buttocks, which we propose in this article, have been selected in such a way as to provide comprehensive strengthening and firming of all muscle groups around the buttocks. They don't require any additional equipment, so they're great for beginners.

Remember, however, that effort alone will not do anything if you do not take care of your diet. By following a he althy, balanced diet, you will notice the effects of exercises on the buttocks faster and get rid of cellulite.

It is not about starving yourself, but about providing your body with the right number of calories (to do this, you need to calculate your daily caloric requirement) and giving up sweets, sweet drinks, junk food and everything that is high in fat and sugar. Instead, eat more protein (preferably lean meat, fish, nuts, pods) and vegetables. You can afford fruit once a day.

How to do exercises for the thighs and buttocks?

A set of exercises for the buttocks is in front of you13 exercises for the buttocks- perform them one by one (with eachthe number of repetitions was given for the exercise). You can do them even if you are a beginner. More difficult, additional variants are given for advanced girls.

Check out the photo gallery how to do buttocks exercises and start training today! (you can find the gallery at the end of the article).

Exercises for the thighs and buttocks - step by step training

1. Buttocks exercises: Sumo squats

Stand wide apart and do the "sumo" squat. Shift your weight onto your left leg and slowly raise your right leg to waist height. Hips pushed forward. Hold on for a moment and slowly get down to the squat. Repeat 15 times and change the leg.

  • II variant:After shifting your weight onto one leg with the other, do a vigorous side kick.

2. Buttocks Exercises: Standing Back Kicks

Stand and lift your right leg. Put your hands in front of you, palms into fists. Slowly straighten your right leg and bring it back as high as you can. Hold on for a while and bring your leg to your chest. Repeat 7-10 times.

  • II variant:With your leg raised in front of you, kick back energetically.

3. Buttocks exercises: Back kick on all fours

Make a propped kneel. Bring your left knee towards you. The back is rounded. Watch your knee. Slowly bring your left leg back as high as you can, keeping the right angle between your thigh and lower leg. Hold on and bring your leg to your chest. Repeat 15-20 times and change the leg.

  • II variant:Repeat the movement with your leg very vigorously.

4. Buttocks exercises: Raising the legs while lying on the side

Lie on your left side. Left leg slightly bent, straighten the right leg in front of you. Keep your foot 5 cm above the floor. Slowly lift your right leg straight up. Put your leg down. Repeat 15 times and do the whole series lying on your right side.

  • 10 effective exercises you'll do while lying down
  • Exercises and a diet to slim the hips
  • Exercises for sexy buttocks: dumbbell training
This will be useful to you

How often do you exercise for the buttocks?

Perform the given set of exercises for the buttocks 2-3 times a week. To notice the effects faster, join it with cardio training, i.e. training that increases your heart rate. You can do it on the other days or after exercises for the thighs and buttocks (for about half an hour). Training on a stepper, elliptical or on stairs gives very good results.

5. Exercises for the buttocks: Bending the leg while lying on the side

Lie on your left side. Support the torso on the left forearm. Place your right hand behind you on the floor. Bend your left leg at the knee. Lawspull towards you. The thigh forms a right angle with both the torso and the lower leg. Do not touch the floor with your feet. Extend your right leg, all the time trying to keep your thigh perpendicular to your body. Repeat 15-20 times and do the exercise lying on your right side.

6. Buttocks exercises: Ćwierćprzysiady

Stand up straight. Hands on hips. Look ahead. Rest your left ankle just above your right knee. Go down to the quarter squat without changing the position of the torso. Take a moment and lift your hips. Repeat 5-7 times and change the leg.

7. Buttocks exercises: Glute bridge on one leg

Lie on your back. Put your hands to the sides. Bend your legs at the knees. Rest your left lower leg just above your right knee. Raise the hips - The torso and right thigh should be in a straight line. Hold on for a while and try to lower your hips but not to touch the floor. Repeat 7-10 times for each leg.

Important

How to get rid of cellulite on thighs and buttocks?

Very important in the fight againstcelluliteisstimulation of the lymphatic system . The toxins remaining in the tissues, especially fatty ones, must be efficiently removed from the body. You can get rid of them with lymph (lymph). However, the lymphatic system has no organs to fuel it - just as the circulatory system has the heart. The only thing that can trigger the lymph is working muscles. By tightening and contracting them, we compress the lymphatic vessels, which allows the lymph to flow efficiently from the valve to the valve.

Externally, to improve the appearance of the skin, it is worth using care treatments that stimulate circulation:

  • dry brushing,
  • massages with a sponge or a rough glove,
  • peels (e.g. coffee, sugar, sea s alt),
  • daily massage with the use of oil or cellulite cream (containing caffeine, routine, sea algae, L-carnitine).

It is also important to drink lemon water regularly - such a drink helps to remove toxins from the body, smoothes the skin and oxygenates it.

8. Exercises for the buttocks: Lunges with dumbbells

Take a dumbbell (2.5 kg) in your hands. Stand slightly astride. Hands down. Then, with your right foot, take a long lunge forward while lifting your palms up. The right leg should be parallel to the floor, the left knee should be just above the floor. Push off with your right foot, straighten and bring your legs together.

Repeat 20 times with your right leg, once with your left leg.

9. Exercises for the buttocks: Donkey kick with dumbbells

Kneel. Place a dumbbell in the crook of your right knee. Rest your torso on your forearms. Slowly raise the dumbbell leg as high as you can, then lower it, but do not touch the ground.

Repeat 10-15 times and change the leg.

10. Buttocks exercises: Pulsating

Lie down on your stomach. Rest your forehead on your forearms. Bend your right leg at a right angle and lift it approx. 10 cm above the floor. The exercise consists of lowering and raising the knee by about 5 cm for one minute. After a short rest, change the leg.

Worth knowing

When will I see the effects of the buttocks exercises?

If you perform these exercises 3 times a week, and in addition to eat he althy and use cardio training (e.g. 2-3 times a week for 30 minutes), you will notice the first effects after two weeks, and a clear improvement You will get the look of your butt after a month.

The results of buttocks exercises will be better if you follow the principles of the anti-cellulite diet.

See: What To Eat To Get Rid Of Cellulite? Diet for cellulite

11. Exercises for the buttocks: Squats with hands behind your back

Stand wide apart. Straight back, hips forward. Put your hands together behind your back. Keeping your torso straight and looking straight ahead, slowly lower and raise your hips. Repeat 10-15 times.

12. Exercises for the buttocks: Raising the hips while lying on the back

Lie on your back. Bend your legs at the knees. Put your hands to the side. Lift the hips - the torso forms a straight line from the shoulders to the knees. Then straighten your right leg and tear up the foot. Knees together. Without lowering your hips, straighten and bend your right leg at the knee. Lower your hips and start exercising with the other leg. Do 10 repetitions for each leg.

13. Buttocks exercises: Kneeling hips

Kneel. Torso upright, shoulders tightened. Hands clasped at the back. Raise your hips approximately 15 cm above the floor. The exercise consists of lowering and raising the hips by about 5 cm for one minute.

Do a buttock training with fitness instructor Patrycja Grzelska!

Patrycja Grzelska- fitness instructor and personal trainer. For several years, she has been working in the gym and conducts pro-he alth trainings for women after pregnancy.

"Zdrowie" monthly

Category:

Thighs and buttocks