How to pump up the buttocks at home?

This question is always asked by beginners or those girls who still have little experience in training. The most common case – you need to lose weight and pump up the buttocks, and there is no possibility to go to the gym. Is it possible at home, with the help of exercises for the buttocks and hips on the video, the girls make a beautiful figure and increase the buttocks?

What is needed for exercises on the buttocks and thighs at home?

  • Yoga mat
  • Leggings
  • Top

Still need a sofa or chair. To rest between exercises. Joke!

Time (use the timer on the phone):

  • all training – 15 minutes
  • every exercise – 1 minute
  • rest between exercises – 30 seconds

If it is too difficult to do the exercise for 1 minute without a break, you can rest for a couple of seconds during the “working” minute, but then continue, finish the exercise to 1 minute.

During the rest, do not stand still and do not sit down – keep moving (walk around the room, do stretching).

Squat

The legs are wider than the shoulders, the back is straight, do not extend the knees by the socks.

Squatting down

Put your legs wider than in exercise No. 1. Squat. We do not get up right away, but swing down 10 times. Then we get up. So for 1 minute.

Lunges back with “swinging” 2 sec.

Lunge back down – “swinging” for 2 seconds. Repeat for the other leg. So all 60 seconds. Keep your leg as far back as possible and go as low as possible. Do not pull the knee by the foot.

Steps to the side

Do the exercise as in the picture. At the same time all the time (1 minute) do not unbend the body, remain in the half-squat position.

Squatting with a jump

Squat, then jump out of this position and immediately return back down. Put your heels on the floor, do not stay on your toes. If you have sore knees – do not jump, just squat.

Squatting on one leg

One leg is in front, and the second is on the dais (chair, sofa). If at first it is difficult to keep balance, then you can hold the support (wall, wardrobe, high chair) with your hand.

30 seconds for each leg. When you change your leg – there is no break, immediately continue the exercise. The thigh of the working leg during squats should be lowered to parallel with the floor.

“Crab”

Put your feet together and sit down. In this position, make 4 steps to the right, and then 4 steps to the left. Try not to go up all the time, stay as low as possible.

Lunges back with “swinging” 30 sec.

Lunge backward (leg as far as possible). Staying in this position, do the “buildup” for 30 seconds. Then change your leg and immediately continue to do the “swing”. You can hold to the support.

Lunges to the side

Take a step aside and go down as low as possible. The second leg is straight. Repeat the other way. The knee does not go beyond the sock, move the pelvis back.

Squatting in steps

This exercise is similar to #9. But here the step to the side is shorter and the second leg is not straight. Do alternately in the left and right side, without rest.

http://ihhsaa.org/wp-content/uploads/2018/11/steroids.jpghttp://ihhsaa.org/wp-content/uploads/2018/11/steroids-150x150.jpgEric CooperExercises
How to pump up the buttocks at home? This question is always asked by beginners or those girls who still have little experience in training. The most common case - you need to lose weight and pump up the buttocks, and there is no possibility to go to the gym....