We all want to have elastic buttocks, but not everyone knows that squats are not the best way! Squat boring. Not everyone can do sit-ups. Let’s take, for example, people with sore knees.
Exercises to pump up the elastic buttocks, which work better than squats!
1. Gluteal bridge on one leg
Lie on your back, bend your knees, place your feet on the width of your shoulders. Straighten one leg and stretch forward. On exhalation, raise your hips as much as possible, straining your buttocks. At the top of the movement, hold for 1-2 seconds, and then drop to the floor, barely touching the buttocks of the floor (the straight leg is always on weight and does not touch the ground). Repeat these movements for 45-60 seconds.
2. Exercise “fire hydrant” with extension of the leg
3. Exercise “rainbow”
Go down on all fours (knees and palms shoulder width apart). Leaning on the right knee and arms, stretch the left leg back, completely straightening it and pulling the toe (the leg and spine should create a straight line). While holding the chest tight, lower the straight leg to the floor, slightly pulling to the left and touching the toe of the ground. While straining the buttocks, raise the leg to its starting position and swing, drawing an arc, start it at the right foot for a distance of about 30 cm. Return to the starting position in reverse order to complete the repetition. Repeat these movements 45-60 seconds before changing your leg. Read the article about sports nutrition for women.
Stand up straight, place your feet shoulder width apart, hands on hips. Without turning the hips, with the right leg, make a lunging back (legs should cross), lowering the right knee to the floor. Your left knee should remain strictly above the left foot. Hold for 1 second in this position. Then, leaning on the left foot, rise, while simultaneously unbending the right leg to the side (as if making a side impact). Repeat these movements 45-60 seconds before changing your leg.
5. Squats with raised heel
Stand up straight, put your feet to the width of your shoulders and raise your left heel. (For a larger load, you can raise and stretch the leg forward.) Tighten the gluteal muscles, pull the hips back and down into the squat until they are parallel to the floor (the cortex slightly tilts forward for a better balance). At the bottom of the exercise, hold for 1 second, and then rise to the starting position. Repeat these movements 45-60 seconds before changing your leg.
6. Strap with a raised leg
Take the position of the bar, leaning on straight hands. Slightly bend your knees. The left knee bend at 90 degrees and lift above the floor (this will be the starting position). Stringing the gluteal muscles, lift the bent leg as high as possible. At the upper point, hold for 1 second, and then return to the starting position. Repeat these movements 45-60 seconds before changing your leg.
7. Deadlift on one leg
Stand up straight, place your legs on the width of your hips. Right leg pull forward and bend at the knee (left knee slightly bent). Begin to lower and lower the right leg and simultaneously straighten it. Body tilt forward, touching with the hands of the floor. Straighten the right leg completely back and keep the correct posture. Hold for 1 second at the bottom point of the exercise and return to the starting position, straining the gluteal muscles. For a greater load, you can use dumbbells. Repeat these movements 45-60 seconds before changing your leg.
8. Squat “sumo” with a rise on the socks
Stand upright, put your feet at a distance of twice the width of the shoulders (socks look to the sides). Straining the muscles of the buttocks, drop into the squat before the parallel with the floor and go up on your toes. Hold in this position for 1 second, then put the heels on the floor and stand up. Repeat these movements for 45-60 seconds.