Effective butt gym exercises for girls * Run

This article will show you what are the best butt gym exercises. The technique of their implementation is described in detail, as well as the optimal load mode. There are also tips for a more effective workout.

Warm up before exercising

The warm-up prepares the muscles for strength work, includes dynamic exercises and stretching.

For an active warm-up, it is enough:

squats;
kettlebell swing;
reverse hyperextension;
bends with a barbell on the back;
slopes with straight legs;
rifts;

It is optimal to do four exercises in 3-4 sets of 10-12 repetitions.

Moving on to stretching:

Sit on the floor with your legs together, pull your feet towards you, grab your toes with your hands and bend over;
Bend your right leg at the knee and rest on it with your hands, pull your left leg back until the muscles are slightly stretched. Keeping the body straight, gradually lower the pelvis, increasing the stretch down. Hold this position, then change legs;
Get down on your knees, slowly sitting with your pelvis on your heels, spread your hips to the sides.

Stretching, hold for 10-15 seconds, repeat three times. The warm-up should be tight in time and take no more than fifteen minutes.

Exercises in the buttocks room - technique

Exercises for the priests include:

Barbell or dumbbell squats;
Deadlift;
Lying leg presses;
Lunges with weights;
Walking on a bench with a weight;
Gluteal bridge;
Legs abduction in the simulator;
Back weighted swing.

Squats

Start position:

The hands on the neck are in the middle position;
The bar rests high on the shoulders (traps), as close to the base of the neck as possible;
The location of the legs is shoulder-width apart or slightly narrower;
Socks are pulled apart at an angle of 45 degrees;
The upper back is tense, and the lower back is relaxed (to properly tighten the upper back, press the bar against the traps and squeeze it hard).
Lowering.

We squat, practically touching the floor, stretching the muscles as much as possible.

It is not enough to squat to parallel, so only the hips are loaded, and the buttocks work statistically, holding the pelvis.

Delay at the bottom for 1-2 seconds and rise.

Climb:

It is with the right rise that the load goes where it is needed;
Rising, we keep the body straight;
We do not take the pelvis back, we lift the weight with our legs;
Getting up, you need to tighten your buttocks for a few seconds.

For a correct understanding of the technique, stand facing the wall so that the toes of your shoes rest against it, sit down and start getting up. It will be difficult, but this is the technique that needs to be achieved.

Dumbbell Squats

Less effective than squats with a barbell, but if you change something, it turns out just as well. Since the legs are the most massive muscle group, the dumbbells should be heavy.

Since it is not easy to hold the dumbbells, it is better to take one heavy dumbbell with both hands and lower it between your legs to start squatting, or use a special power belt with a chain securing the load on it.

The belt is preferable for several reasons:

arm muscles get tired quickly;
since the weight from the dumbbell is located under the pelvis, muscle work is better;
you can train more voluminously;
the load is removed from the spine;

While holding the projectile, in our hands we limit the amplitude of the squats. Therefore, squats are best done in the "pit".

For example, standing on two benches or plyoboxes (boxes used in CrossFit) and lowering the projectile between them, start squatting.

The general requirements are similar to the barbell squat:

medium setting of the legs or slightly narrower;
straight body;
full range of motion;
muscle tension in the final phase;

Since the dumbbells are lighter than the barbell, the volume of work should be more, there is less rest between sets.

Deadlift

This is the king of strength sports, loading 90% of the muscles.

There are two options for training.

Option number 1, "Power":

Stand so that the middle of your foot is right under the bar;
Grasp the bar with a straight grip, you do not need to use a razor-grip, it causes excessive twisting of the spine;
The classic leg stance is slightly wider than the shoulders, the socks are spread apart;
Sit down so that the pelvis is below the knees, and squeeze the bar firmly;
Medium grip;
Tighten and straighten the body;
Begin lifting with your feet, trying not to lift your pelvis up. Otherwise, you will lift with your back;
The bar should be located as close to the shins as possible, practically slide along them;
As soon as the bar crosses knee level, begin to straighten your back;
In the final phase, lean back slightly, tighten your glutes and lower the bar to its original position.

Option number 2, "Builder":

The bar is slightly above the knees;
The grip is medium, straight;
Legs straight slightly bent at the knees are wider than the shoulders;
Smoothly lower the barbell to the middle of the lower legs and take the pelvis back;
Hold for a second and pull up;
Do it all over again.

You can practice, as Franco Colombo and Arnold Schwarzenegger did, but you have to show some dexterity and not use heavy weight.

Stand on a bench press with your legs almost together and do not bend. Lower the barbell below the bench as far as you can, then straighten back.

Bench press

Performed on a simulator, the load is targeted:

Sit down at the simulator;
Place your feet on the platform and remove it from the restraints;
Lower until the front of your thighs are against your chest and squeeze the platform back.

For maximum effect, before starting the exercise, spread the socks out a little, and in the final phase, try to raise the platform with your toes, this will further contract the muscles.

Do not put heavy weights, as it may injure your knee joints.

If you are using an older bench press machine that has to lie on the floor and the weight is over you, do not lower the platform too low to avoid lower back injuries.

Weighted lunges

The quadriceps, hamstrings and glutes are used. They are performed with both dumbbells and a barbell.

The technique of the exercise is as follows:

Pick up dumbbells or put a barbell on your shoulders;
Step forward, bending your knee, and touch the floor with the knee of your back leg;
Do the same for the other leg;

For pumping the priests, lunges are made with a large amplitude, with wide strides.

Walk around the room counting reps. With this design, it is not necessary to touch the floor, it is enough to sink lower.

It is preferable to use a barbell:

The load is transmitted down the spine, resisting it, the muscles work harder;
When walking with a barbell, you have to maintain balance, and stabilizer muscles are additionally trained.

For beginners and people with back injuries, it is better to use dumbbells, and by slightly changing the exercise, increase the load and pump up the ass.

Let's list what needs to be done:

Place your back foot on the bench;
Bend over and take the dumbbells in your hands;
Bend your standing leg like a lunging.

Hyperextension

Usually hyperextension is used to work out the rectus muscles of the back and lumbar spine, but it is also used to train the buttocks.

Independent work involves the use of a special bench, but if it is not in your gym, an ordinary one will do, just ask colleagues in the hall to hold your legs.

By the way, doing hyperextensions on a horizontal bench is better, it loads the buttocks.

To pump the buttocks you will need:

Adjust the bench so that its edge falls on the upper thigh area;
Lean lower;
When rising, deflect the body slightly more than in the starting position;

It is important to adjust the height of the bench, if it is too low, then there will be no benefit, and instead of the priests, the front of the thighs will pump.

It is imperative to do a small deflection in the final phase, by this you turn off the lumbar region and work with the buttocks.

A low incline is also important because the maximum muscle stretch is achieved.

There is an equally effective exercise, reverse hyperextension. In it, on the contrary, instead of the body, the legs work.

They are very good at pumping the buttocks, and use them in the rehabilitation of injuries of the lower back and spine.

It works like this:

Lie on a bench and hang your legs over the edge of the bench, keep them together and straight;
Raise your legs to parallel with the floor or slightly higher;
Returning to the starting position, stop a short distance from the floor and start over.

To complicate the workout, use additional weights and work in strength mode.

Dumbbell Bench Walking

Usually they are used not to increase the volume and growth of mass, but to give tone and shape to the buttocks.

For good pumping you need:

Stand in front of a knee-high bench;
Straighten your back;
Make a lift on the bench and transfer your weight to the leading leg;
Stay at the top for a short time;
Repeat for the other leg.

If it's hard to walk on a high bench, you can use a step platform.

To increase the load, take dumbbells or weights. Kettlebells are preferred and here's why.

The weight in the dumbbells is evenly distributed, because it is located at the ends, and in the kettlebell it is concentrated from the bottom, therefore, with the same weight of the shells, it is harder to do the exercise with weights.

Glute bridge with additional loading

The gluteal bridge works well for three groups of the gluteus, the large middle and small muscles.

There are three options for its implementation:

Classic - performed from the floor, raises the pelvis and lower back with the force of the buttocks;
With one leg;
On a bench with weights.

The last option is the most successful and compares favorably with the previous two in terms of the degree of impact on the muscles:

First, an additional load is used;
Secondly, the range of motion is not limited by the floor, the muscles stretch more;
Thirdly, the press is statistically tense throughout the exercise, which means it is pumped along with the booty.

A loaded bridge is done like this:

Take the weights in your hands and squat with your back to the bench;
Lie across the bench so that your shoulder blades are on it;
Place the load in the groin area;
Holding the load with your hands, lower the pelvis as low as possible;
With the strength of the gluteal muscles, push the weight up;
Standing on your toes will help to further tighten your glutes.

Swing your legs back in the simulator

Mahi is the best exercise for keeping the priests in good shape and elasticity.

Depending on the training method, either the hamstrings or the gluteal muscles are loaded.

We will consider both options, but we will give preference to the one in which the buttocks work.

Swing can be done in two ways while standing or on all fours.

For standing swings you need:

Stand facing the simulator and put a cuff with a hook on your leg;
Set the required weight;
Attach the exercise machine cable to the cuff;
Grasping the support with your hands, slightly bending your leg, gently pull it back;
Do the required series of repetitions.

It is better to swing the ass in swinging on all fours, they load the gluteal muscles well.

The trick is that standing swings are done with an almost straight leg, which additionally strains the hamstrings. In swinging on all fours, you start the movement with a bent leg, gradually unbending it, thereby minimizing the work of other muscles.

An effective intermediate option is obtained.

To make swings:

put on the cuff;
attach it to the cable;
get on all fours facing the simulator;
start taking your leg back up, gradually unbending it;
linger for a few seconds at the top;

Exercise load

If you use squats, deadlifts, leg presses in training, then the load level should be 70-80% of the one-time maximum, that is, from the weight with which you can perform one repetition.

In exercises such as steps, lunges, kicks, we take a weight equal to 50-65%.

It is clear that not everyone will be able to pull or squat their maximum. How can you calculate it?

Use a simple method, divide your weight in half, add 20-25 kg to the resulting value, this will be an approximate value for strength training.

By adding 10-15 kg, we get the weight needed for isolation exercises.

How many sets and reps to do:

For gaining mass and increasing volumes 3-4 sets of 6-8 reps;
For toning and losing weight, do 5 sets of 10-12 reps.

Contraindications for doing exercises for the buttocks

The restrictions include diseases in which it is generally not recommended to visit the gym.

Do not exercise if you have:

Diseases of the cardiovascular system;
Arterial hypertension;
Hernia of the spine and abdominal cavity;
Recently performed abdominal operations;
Arthritis and arthrosis;
Joint stiffness;
Spine, lumbar and sacral injuries;
Knee injuries;
Severe asthma.

In the presence of any of the listed diseases, a consultation with a doctor and a sports medicine doctor is required before the start of classes, and the load in the gym is minimal.

Blitz Tips:

Remember, the figure is not made in the hall, but at the dinner table, so if you want to pump up your ass, reconsider your diet.
Take a closer look at separate, split meals and a diet of protein-carbohydrate alternation.
You do not need to do all the exercises listed above in the gym. This is a pointless and useless exercise. Do one basic exercise and two or three isolation exercises.
Rest between workouts for two days, i.e. trained on Monday, next time we come on Thursday.
Do light jogging on rest days, half an hour should be enough.
And the main thing is to visit the gym regularly, without this there will be no result at all.