Exercises for buttocks and thighs at home (video set)

Why These Butt Exercises Work

Because they are selected taking into account anatomy.
The gluteus maximus muscles extend the hip or, in other words, take it back. There are several positions in which these muscles are activated better:

If the hip does not flex. When you flex it, such as during squats, gluteus muscle activity decreases. Influence of joint position on electromyographic and torque generation during maximal voluntary isometric contractions of the hamstrings and gluteus maximus muscles. Therefore, the best exercises for the buttocks involve hip extension without preliminary flexion.
If the hip is abducted to the side at an angle of 30 degrees. The fibers of the gluteal muscle run diagonally from top to bottom. Therefore, when the hip is directly under the body, the gluteal muscle tenses worse than if it is abducted Activation of the gluteus maximus and hamstring muscles during prone hip extension with knee flexion in three hip abduction positions to the side.
If the knee is bent Muscular activation patterns during active prone hip extension exercises at an angle of 90 degrees. When you keep your knees bent, the gluteal muscles contract well when you extend your hips. But if you simultaneously extend your knees and hips, as in squats, deadlifts and buttock machines, the muscles are worked much worse. EMG activities in mono- and bi-articular thigh muscles in combined hip and knee extension.
When the toes are turned outward Muscular activation patterns during active prone hip extension exercises, Influence of Hip Joint Position on Muscle Activity during Prone Hip Extension with Knee Flexion .

Squats

Stand up straight, place your feet shoulder-width apart, and extend your arms in front of you.

As you exhale, perform a squat and assume a position in which your thighs are parallel to the floor surface. When doing a squat, keep your back straight. As you inhale, return to the original position.

Squats are the simplest exercise for pumping up the buttocks at home. To increase its effectiveness, you can use dumbbells and water bottles as weights.

How and how much to exercise

If you're working your entire body in one workout, do it at least three times a week. Choose one exercise from the list and include it in your program. To avoid stagnation, change exercises after 1-2 workouts.

If you prefer splits, choose 1-2 movements and perform them on leg day. Keep in mind that most glute exercises also work the hamstrings. So if you want to do heavy deadlifts or leg presses on the machine, it's better to start with them. Otherwise, your muscles will get tired and you won’t be able to give it your all.

If you are only interested in the buttocks, do the exercises at the beginning of your workout. This way you can maximally load your muscles and ensure their growth.

Do 3-5 sets of 8-12 reps. Select the weight so that the last repetitions of the set are difficult. Perform the final approach until the muscles fail. Rest 90–120 seconds between sets.

The best exercises for legs and buttocks

As a rule, the quadriceps and hamstrings are constantly working, when walking, squatting and rising from a chair, when moving up stairs. They are most actively involved in work and when performing other exercises. Lateral and internal ones are used only when swinging and turning the leg.

When creating a training program for yourself, you need to take these points into account, as well as focus on your own problem areas in order to tighten them up.

It is impossible to name the most effective exercises for the legs and buttocks, since you always need to try, experiment, test on yourself. Everyone has a different body and level of muscle training, and what helps another person may not have the same effect for you.

The best movements for you are the ones that make your muscles burn as you feel every muscle and how hard it works. Change the pace, number of repetitions, body angle, exercise with weights.

And you will find the optimal movements for yourself to strengthen the muscles of your legs and buttocks, you will be able to remove cellulite and make your figure the way you want.

What exercises are most effective for the buttocks?

Raising the pelvis with support on the bench

Sit on the floor, lean your back on the bench. Place the barbell on your hips, bend your knees and place your feet on the floor shoulder-width apart, with your toes slightly turned out to the sides. It's good to have a soft grip on the bar, otherwise it will dig into your body when you load the weight.

Raise your pelvis so that your body is extended in one line, hold for 2-3 seconds, lower back down and repeat.

Glute bridge with weights

Lie on the floor, place the barbell on your hips, bend your knees and place your feet shoulder-width apart, with your toes slightly turned out to the sides. Holding the projectile with your hands, lift your pelvis as high as possible. Hold at the extreme point for 2 seconds and lower back down. Repeat the exercise.

Traction in the crossover between the legs

Attach the rope handle to the lower crossover block. Stand with your back to him, grab the handle with both hands, take two steps forward. Place your feet slightly wider than shoulder-width apart, with your toes pointing out to the sides.

Bend forward with your back straight until your body is parallel to the floor - this is the starting position. Tightening your buttocks, straighten your body, pause for a second at the extreme point and return to the starting position.

Russian kettlebell swings

Same as crossover deadlift, only with a kettlebell. Place your feet slightly wider than shoulder-width apart, with your toes pointing out to the sides. Take the apparatus in your hands, move your pelvis back, lean forward with a straight back and place the weight between your legs.

Tightening your buttocks, straighten up in your pelvis and swing the apparatus to the level of your collarbones. Then place the kettlebell between your legs again and repeat the swing. There is no need to bend your knees too much: the main movement occurs in the hip joint.

Reverse hyperextension

Lie your body on a bench or GHD machine so that your legs remain suspended, hold on with your hands. Bend your knees at right angles. Keep your thighs parallel to the floor. From this position, lift them and lower them back.

There are two ways to make the exercise more difficult:

Weighting your legs. Take a special belt, hang a plate with the required weight on it and ask it to be thrown over your feet when you take the starting position.
Place an expander on your knees and spread your legs to the sides. So you will have to not only raise your legs, but also apply force to keep them apart.

Hip abduction in crossover

Hook your leg to the lower block and stand facing the machine. You can hold onto the racks with your hands. Without bending your knee, take your leg back, fix it at the extreme point and return to its original position.

Slender legs in two weeks - leg exercises.

And finally, the last super-intensive set of exercises for beautiful legs. It will be appreciated by those who want to get maximum results in minimal time. True, you will have to work hard for the desired effect. Because these are not just exercises for beautiful legs, this is a complex from Tina Turner herself! The legendary singer is already 75, but even young beauties can envy the slenderness of her legs. This is because the charismatic and temperamental Tina does not like halftones and is used to living under the motto “Everything at once!” By practicing her method, in just 2 weeks you will get an amazing result. Exercises are contraindicated for people with back pain and chronic diseases. During training, pay attention to how you feel!

Exercise regularly and gradually your legs will become more athletic and toned. And don't forget that movement is life. Never stop. Improve your body. All in your hands.

How to Do Squats, Deadlifts, and Lunges to Target Your Glutes

These exercises are not as effective as the ones above. But if you don't have time and need to hit your entire lower body at once, simply change the position of your legs and shift the emphasis to the buttocks.

Squats

Perform sumo squats: place your feet twice as wide as your shoulders, pointing your toes out to the sides.

If you are performing a squat with a plate or dumbbells, extend the apparatus in front of you. This way you will increase the abduction of the pelvis back and strengthen the development of the buttocks.

Deadlift

Do sumo deadlifts: with your feet wide and your toes turned out to the sides. This will only slightly increase the load on the buttocks, but it’s still better than nothing.

Lunges

During lunges, lean your body forward.

Leg press in the gym

Place your feet at the top of the platform, spread your legs wider and point your toes out to the sides.

Deadlift

Stand with your knees slightly bent. Using dumbbells, bend forward as you inhale. As you exhale, rise to the first position.

When lifting, squeeze your shoulder blades together, this will relieve tension from your back muscles. Do 25 reps.

At first, you should not take heavy dumbbells; the optimal weight would be five kilograms.

The effect of exercises for the buttocks and thighs at home

The exercises in the video will help you “lose weight in your buttocks and thighs” if you are eating in a calorie deficit.

For those who want to enlarge their buttocks, exercises will help prepare for heavier loads in the gym. That is, if you can’t go to the gym yet, start training at home using our video. You won’t get a “Brazilian butt,” but your buttocks will look better!

If the goal is to build muscle (there is no excess fat), then be sure to eat with an excess of calories and have enough protein in your diet.

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Simple exercises for the buttocks at home for girls and women

You can perform physical exercises not only in the gym or places where there are exercise machines, barbells, weights, body bars, medicine balls and other equipment to fully train professionally, of course, a professional gym is needed first of all, since it has everything you need to put stress on all muscle groups biceps, triceps, legs, buttocks, shoulders, back, abs, calves.

You can actually build a beautiful and slender figure at home

Knowing the exercises with which you can put stress on your muscles and get results from it if the entire training process is followed according to the rules, and this is the frequency of training 3 - 4 times a week, rest between workouts, a diet that should not be ignored.

If you follow everything that was written above, you can take your first steps in transforming your figure, as well as create a muscle corset, lose weight, lose extra pounds, remove an extra clothing size, update your wardrobe, which you have been wanting to do for years, but laziness prevented you from starting. train, but as they say, the time has come...

Exercises you can do at home

Sometimes at first glance it seems that they can be performed easily and simply, but you should not think so; any exercise that is performed at home or in the gym has a technique for performing without which you will not be able to fully load your muscles, without following the rules of technique, your muscles will not will receive 100% training, so before starting to train, beginners should study the exercises and their technique.

So, let's look at the simplest exercises for losing weight at home to lose excess weight and finally get rid of the kilograms that are stopping us from living.

Simple exercises for the buttocks at home for girls and women

First, let's look at the exercises for the muscles of the buttocks. Before you perform them, you will need a mat, a bottle of water, and pleasant background music at home and you can start doing the exercises.

Pulling the leg back onto the buttock

one of the simplest exercises. The technique of performing the exercise in support on the hands is straight, the lower back is straight, one leg is supported on the knee, the other is extended back until it is parallel to the floor. The process of execution is simple: move the leg back and return it to the starting position to the leg that is in support. The exercise is performed alternately, first with one leg for a specified number of repetitions, then with the other.

Classic squats

An exercise everyone knows from school: the technique of doing it with your feet wider than your shoulders, hands behind your head, the process of doing it, you need to sit down as low as possible and then stand up, while keeping your lower back as level as possible and try not to lean over your heels and not lift them off.

Lunges in place

One of the exercises for the buttocks to feel them the next day after training is the technique of performing your hands in front of you or on your belt, position your legs as comfortably as possible so that when your knee touches the floor, the angle on the front leg is 90% or so that the knee does not protrude beyond the toe.

Abduction of a straight leg diagonally to the buttock

The exercise is a little more complicated than a simple abduction to the buttock; here the buttock is always tense and the leg is always straight. The technique of performing it is standing in support on the palms, one leg is in support on the knee, the other is extended diagonally. The process of execution is to raise the leg until it is parallel with the floor, then release it to the starting position! The exercise is performed alternately, first with one leg for a specified number of repetitions, then with the other.

Lifting the pelvis while lying up on one leg

One of the simple exercises on the buttock also works the lower back and biceps of the thigh in the process of performing the exercise. Compared to other exercises, it is considered the weakest, so it is better to include stronger exercises in the process of training at home. The technique of performing it is lying on your back, your palms are pressed to the floor, one leg is stretched forward in weight, the second is supported on the foot. The process of execution is to raise the pelvis, resting completely on the leg, to create a load on the leg that is standing on the floor, then return to the starting position. The exercise is performed alternately, first with one leg for a specified number of repetitions, then with the other.

Lifting the pelvis while lying up on two legs

One of the simple exercises for the buttocks is easier than on one leg; in the process of doing it, it also works the lower back and biceps of the thigh. The technique of execution is approximately the same, only two legs on the foot in support; the process of execution is to raise the pelvis as high as possible, then smoothly release it without rocking the floor, and so perform the exercise.

Jump Squats

Classic squats with jumping are one of the simple exercises for the buttocks; they are performed in the same way as classic squats, but here, as you squat, you need to make maximum effort to jump up so that when you are in a standing position, your heels come off the ground, and so you need to perform each repetition. with the force of jumping up.

Sumo squats

One of the stretching exercises for the buttocks, since wide stance of the legs creates a greater load on the legs and inner thighs. Technique of execution With your legs spread wide apart in front of you, the process of execution begins to squat, moving your knees as far as possible to the side until the squat is parallel to the floor and below, then return to the starting position!

Errors in performing the exercise, many bring the knees together, respectively, the exercise turns out to be incorrect, this is due to a lack of stretching of the internal thigh muscles, so if you succeed in this, it is better to replace the exercise with another.

Cross to cross lunges

One of the simple exercises for the buttocks where you need to move your legs alternately in order to correctly perform the exercise, the technique is shown in the photo.

Abs with this word is associated with a flat stomach; if there are abs, then there is no belly. Our favorite abdominal exercises will help us remove the belly and sides and deposited fat in the waist area, which we will now tell you about so that you can easily perform them at home and correct your abdominal muscles.

Torso bending while lying on your back

One of the classic simple abdominal exercises, all you need to do the exercise is to lie on your back, hands, place your legs behind your head, knees bent, feet on the ground, process of execution, start lifting your knees up to the limit as far as you can rise, then return to the starting position.

Plank

The plank is one of the strong static abdominal exercises where not only the abdominal muscles work, but also the core muscles, and these include the longitudinal muscles of the back, the oblique abdominal muscles and other auxiliary muscle groups to keep the torso parallel to the floor. The technique is simple: rest on your hands, legs on your toes, back straight, the process of execution needs to keep your torso as parallel to the floor as possible and not bend your lower back so as not to get a back injury, concentrate as much as possible on working the abdominal muscles so that you can only feel it.

T bar

Plank and T plank are 2 static exercises where not only the abdominal muscles work, but also other auxiliary muscle groups to keep the body in balance, the emphasis in the T plank is on the oblique abdominal muscles, so the technique is as follows: lie sideways, spread your legs apart from each other, take the position in resting on the hand, the hand should be located along the lines of the chest - shoulder, then the process of execution is to lift the pelvis up and hold it as level as possible; you must also try to maintain balance in the exercise so as not to fall.

Bike

One of the best abdominal exercises at home because it works the rectus abdominis and oblique abdominal muscles; perform it simply by lying on your back with your hands behind your head; process of execution: alternately pull your legs diagonally towards your arms, then return to the starting position, each time you touch your elbow with your knee, the opposite leg needs to be straightened until end and try to lower it to the floor as much as possible, but so that it does not touch.

Scissors

A classic, not difficult abdominal exercise from school where it works not only the abdominal muscles but also the legs, namely the inner thighs and quadriceps, since the legs are constantly in weight, the leg muscles get a load, sometimes it’s harder for the leg muscles to hold them, so whoever has this problem finds it difficult to hold their legs on weight, it is better to replace this exercise with another, such as cycling.

Single leg plank

The plank on one leg and the classic plank, the difference between these two exercises is that when the plank is performed on one leg, the buttock is additionally loaded, on the leg that is supported by weight, and the rest of the load and technique does not change, only you need to take into account the legs must be rearranged alternately, for example, if you hold on for 10 seconds on one leg, change your legs, and so on each approach, the time can also be increased so as not to switch your legs too often.

Pulling your legs to your chest

One simple exercise for the abs, all you need to do is sit on the mat, arms in support with your palms on the floor, legs extended, the process of doing so, resting your palms on the floor and maintaining balance, pull your legs to your chest, then return to the starting position, you must take into account when you pull your legs to your chest, and your torso as well a little movable, when the legs are stretched, the torso should be tilted a little back, when the legs are pulled in, the torso is pulled forward towards the legs.

Riveting

All you need to do this exercise is just lie down and close your eyes, joke of course, it’s time not to sleep, but to pump up your abs))) Therefore, the process of doing it is lying on your back, arms extended, legs straightened, after which you need to raise your legs and arms at the same time and connect them at the top, then smoothly release them down to their original position! It is important to take into account the position of your back as it should not bend too much to avoid injury. If you have a hard time and your back bends too much, you can do an exercise with half the amplitude, that is, close your legs and arms at the top, and then slowly lower them, but do not fully feel the limit. How far can you lower your legs and fix them and don’t lower them lower? This is a simplified version of the execution.

Harmonic

It is somewhat reminiscent of the rivet exercise, but this is another simple exercise that is performed in a position both sitting and lying down, since here you need to work with both the torso and legs; the process of performing it while lying on your back; legs straightened; arms located along the torso; you need to simultaneously lift the torso up and pull it up legs to chest then return to starting position. It is important that if your stomach is bothering you and you have a short range of motion, then the exercise will not be as effective, so replace it, for example, with a bicycle.

Reverse crunches

It’s somewhat similar to leg raises while lying on a bench where your task is to hold on to the bench and lift your legs up, but our exercise is much simpler, you need to lie on your back with your arms placed along the body with your palms on the floor lift your legs up the process of execution stretch your legs up and lift them partially the pelvis then returns to its original position. It is important if your stomach bothers you and you are overweight, replace it with a simpler exercise, which is presented above.

Swing your legs up and down

One of the classic abdominal exercises where your main task is to lie on the mat, hands resting on your palms, legs extended, process of execution one by one, start raising your legs up and down, lowering your legs, try not to touch the ground, and so continue to do the exercise.

Running in place

Do you like to run? If yes, then this exercise is for you, and you can easily do it without much difficulty, and if not, then you need to try it! The process of performing the position on your hands, feet on your toes, alternately begin to pull your legs to your chest and return to the starting position.

Oblique crunches

You should never forget about the oblique abdominal muscles just because a beautiful waist and its contours appear when you not only have six-pack abs, but also oblique abdominal muscles that need to be trained in every workout. Therefore, always include oblique crunches in your training program! The process of execution: lie down straight, then tilt your legs to the side to create tension and stretch in the oblique abdominal muscles, then begin to lift your torso up. Execution example

Training program of simple exercises for the abs and buttocks for girls and women 2 - 3 sessions per week monthly program each workout consists of 4 - 5 exercises

1 Week

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