November 07, 2016 00:02

Exercises to increase the buttocks at home or in the gym (photo and video )

Most girls dream of a beautiful and buttocks tightened, but on the training in the gym simply do not have time, and indeed, it is not cheap.The question arises whether it is possible without leaving the house to buy the desired results?Of course!

To date, there are many effective exercises for increasing the volume of the buttocks and thighs.It is important to know that before you start to exercise, you need to pay attention to your diet.If you want to have a beautiful and attractive ass, move from the familiar to you all harmful food, and they are: fatty foods, sweets, meats, reduce salt intake.All of these products can cause the appearance of cellulite and fat deposits.

Article Contents:

• A set of exercises to perform
house • Fitness exercises for the gym

set of exercises for pumping buttocks

home So, let's get to the most popular and effective exercises that will come to the resultabout which you dream.Many exercises to increase the buttocks and thighs require sports equipment (dumbbel

ls, barbell, ball).But do not worry if all you do not have, because those same dumbbells, you can replace the bottles with water or sand.


Squats are one of the best exercises you can do to tone the thighs and buttocks muscles.Squats can be done with dumbbells or no extra weight at all.

  1. To do squats without additional weights, you need to: put your feet shoulder width apart and toes pointed slightly outward or straight ahead.Bend your knees and lower yourself as if you are going to sit on a chair, pulling his hands in front of him.
  2. slowly rise, squeezing the buttocks at the same time, lower the arms down.It is important to perform squats correctly, keeping heels on the floor, otherwise the result will not wait.If you decide to use, for example, a dumbbell, it will only accelerate the contraction of the muscles, leading to faster results.

Number of repetitions: take two approaches 15 times.


Lunges are another great exercise, during which work all muscle groups, like the thighs, and buttocks.We begin this exercise by saying that we put legs parallel body.

  • From this position, you need to make a big step forward with your right leg, bending the knee about 90 degrees.The left leg is bent and begin to squat until the left knee touches the floor.whole body weight should be completely moved to the right leg.Return to starting position.
  • legs should move parallel to the floor.And the legs and the knee must always point to the same direction, so as not to cause the rotation of the joint and damage it.It is important to follow the breath you exhale squat, stand up when inhaling.

Number of repetitions: on each leg for two approaches 15 times.


This exercise is easy enough, but the effect is perfect.Starting position supine.Legs should be bent at the knees and slowly raise the buttocks, holding them for 3-4 seconds parallel to the floor.Then we drop the body, but so as not to come into contact with the floor.

As in the thighs and buttocks, you can very quickly feel the rush of heat.This shows that the exercise is done correctly.

Number of repetitions: do 2 sets 30 times .

Mahi leg

Kneel back parallel to the ground and lean on elbows hands.Lift your right leg and bend her knees (about 90 degrees), so as to stop "looking" at the ceiling.Commit intense swings up and the left leg should be completely immobilized.Abdominal muscles should be stretched.

Number of repetitions: do 2 sets of 20 times on each leg.

Lunges toward

Side lunges are a great exercise that is suitable for the buttocks and inner thighs.

initial standing position, feet shoulder width apart with a dumbbell in each hand (and can not).From this position, we will move the right leg to the side, and the left leg should maintain body housing.So, bends his right leg to the right side and bend her knee.Drop slowly, keeping the spine correctly (if not, you can slightly bend).Hands pull forward and hold the balance.The thigh of the bent leg should be parallel to the ground.Slowly get up and do the same with the left foot.Try not to kick up their heels.

Number of repetitions: do 2 sets 15 times.

Fitness exercises in gym to strengthen the gluteal muscles

Both at home and in the gym most effective exercises to strengthen the gluteal muscles are squats and lunges.But in order to strengthen all groups of the gluteal muscles (small, medium and large) during exercise is important to use a sports equipment like barbells and dumbbells.

So, the most effective exercise in the gym to strengthen the gluteal muscles are squats with a barbell on your shoulders.Correct its implementation is considering not only the gluteus, but also the muscles of the legs, back and hips.Note: Do not tear off the heel from the ground and make sure the knees, which are pointing outwards.

Number of repetitions: perform 3 sets of 15 times.

«Bike» another no less effective exercise that will help strengthen and support the toned muscles of the buttocks.During the performance of its entire burden falls on the legs and buttocks.Bike will help burn excess fat and build muscle.

Exercise with weights .These are the same squat, only two hands need to grab the weight and with her squat, keeping the heel on the floor.

main thing to remember about how to achieve stunning results should regularly exercise and adhere to proper diet.The above exercise is quite simple, you can easily perform them yourself.Still, it is best to take a couple of private lessons from a coach that he shows the correct technique.With the help of the descriptions and the video below you will be able to practice some exercises at home.


Squats need to do for 3 sets of 20 to 30 repetitions per approach, if you perform the exercise without any additional complications, such as a rod.If you squat with a barbell, the number of repetitions for one approach should be 10-15 times .

This exercise is one of the most effective ways to pump up the muscles of the buttock.Many girls are trying to avoid this exercise because they are afraid of "siphon" foot - and needlessly, since this is a misconception!It is impossible to increase muscle kill without a special diet, enriched with the necessary vitamins and minerals.To tighten the muscles of the inner part of the leg is to perform squats "plié" or "sumo".


In one approach is necessary to perform 15-30 lunges on each leg, if you perform lunges without additional weights (barbells, dumbbells), all you need to do 3 sets.

If you have a complication, do 10-15 attacks one approach.To burn more calories and improve the shape of your buttocks, then lunges forward lunges back.

Romanian deadlift

  1. This exercise is to be performed on 20-30 repetitions in three sets, if you do without additional complications.If you use dumbbells as weights, deadlift should be repeated 10-15 times one approach.Each type of exercise should be done in 3 sets.
  2. With the deadlift you can work out the hamstrings, glutes, and back.This exercise will make it beautiful legs and buttocks profile.

gluteal bridge

This exercise is necessary for 20-30 repetitions in one approach, if you do without additional complications.

If you perform gluteal bridge over the bar or the stamp, the exercise should be on 10-15 repetitions, just to be 3 sets.

This exercise works out exactly the buttocks.A complication (neck, pancake bar) to put on the pelvis and in the performance of the equipment needed to hold hands.

These exercises you can perform, as well as in the gym and at home.If desired, you can use additional weights, such as a bar, dumbbells, water bottles.Do not forget about proper nutrition, since only one exercise is unlikely to achieve the desired result.As they say, 60% of success depends on the power.Good luck everyone!