Making super buttocks with Ekaterina Usmanova

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early years

Ekaterina was born in the small town of Krymsk in October 1989. Since childhood, the girl was fond of outdoor games and sports, but she had no plans to connect her life with it. After school, Katya entered the Financial University as a manager through correspondence courses. After successfully completing her higher education, she worked in her profession for some time, but over time she realized that advertising marketing was not what she needed in life. After some time, the girl became interested in fitness, and at a local sports club she met her future husband, Alexander Usmanov, who played an important role in her career as a fitness model.

Starting in 2010, the life of the future athlete began to change dramatically.

Sports career

Ekaterina began her sports career with powerlifting. According to her, many areas, such as women's bodybuilding, were new in her small town. Because of this, Katya got her first competitive experience at barbell lifting tournaments. However, Usmanova actively recommends that girls engage in strength training, which, in her opinion, will be beneficial when losing weight, taking into account the correct loads.

The next stage was the championships of the Rostov region and Krasnodar region, where the athlete won prizes and titles with constant success. In 2012, Ekaterina took first place at the World Bench Press Championship, thereby making a good name for herself in the world of sports. In the same year, the girl decided to try her hand at a new field for herself - bodybuilding and took part in competitions in Sevastopol, where she was awarded an honorable second place, as well as an offer to participate in the Moscow tournament. Soon, at this championship, the championship was won in the “Fitness Model” category. At the age of 24, the champion became a finalist at the European Championships, as well as the world-famous Arnold Classic tournament.

One of the main successes of Ekaterina Usmanova is considered to be the second place received at the Russian Bodybuilding Championship in the “Fitness Bikini” category.

Unfortunately, today the girl left the sport and began training and consulting new athletes.

We polish problem areas: the back of the thigh and buttocks! Ekaterina Usmanova

Today we are polishing problem areas (buttocks, hamstrings, lower back) together with Katya Usmanova, Russian champion in fitness bikini. She reconsidered her attitude towards training. Now she doesn't have a bulking cycle. She advocates improving muscle proportions and quality. This workout is designed specifically for quality, or, as Katya herself says, for polishing problem areas - buttocks, hamstrings and lower back.

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Training and nutrition

Katya assures that in order to get luxurious forms, you need to train every day, but you shouldn’t be afraid of this, because it will be difficult only at first. First of all, she recommends classic basic exercises to all beginners.

“The most important thing is to be able to feel yourself and your body; over time, it will tell you whether you are acting in the right direction,” recommends Ekaterina. - Love yourself and work hard to improve yourself, only then will you be able to create a true role model out of yourself! Everyone has one life, and it depends only on you in what body you will live it.”

The girl also actively shares beauty secrets on social networks and popular portals. In her videos, the vice-champion talks in detail about sports exercises and proper nutrition. The most recommended and useful for a beginner is the video lesson “TOP 5 best exercises for hips and buttocks from Ekaterina Usmanova.”

Regarding nutrition, the girl strongly advises not to go on strict diets, since this method of losing weight can significantly affect your health. The best solution would be to simply eat healthy. No fast food or other gastronomic garbage in the diet, only natural, healthy and fresh foods.

“Chasing the ideals of beauty, girls often spoil their health,” Katya complains. “Ultimately, they limit themselves in vital substances, naively believing that bananas and meat are absolutely forbidden to eat, as they are supposedly too high in calories. But do not forget that this will deprive the body of useful substances and cause significant damage to its appearance. Eat a balanced diet and, most importantly, maintain the correct daily routine, and only then will you achieve the desired result, without compromising your health.”

TOP 5 best exercises for hips and buttocks from Ekaterina Usmanova

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Rating: 4.0; Votes: 1 Create a training program with a professional trainer - and the result will pleasantly please you. Detailed information about distance training can be found on the website. The secret of elastic buttocks and slender thighs is in regular training and the correct exercise technique. Perform our complex 2 times a week and Date: 2019-11 -06

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Comments and reviews: 10

She-Wolf Rossa I can tell you why it is difficult for beginners to curtsy, or rather alternately, while maintaining balance. It’s all just because you need to spread your arms to the side, personally, I did it automatically, but I tried to fold my hands into a fist, like you, and staggered. In principle, you often make this mistake, keep your hands together in front of you, this will make it difficult and even unsafe for anyone to maintain balance. try it. =)And you’re not breathing correctly, or rather, don’t watch it at all.

Ulyana B-Black Can someone tell me if the butt is small and there are dimples on the butt (but not on the sides, they are called breeches, but on the buns, that is, the fork is square. How to remove all this and how to pump up the butt? As far as I know you need to do everything with weight in order to gain weight, right? Please don’t ignore it, at least some information is very important. I’ve been lifting for half a year, but there’s no result at all, I’m asking for help

Alisa Verner The exercises are too easy. I do it for 2 weeks, every other day, with a load of 4 kg. I replaced the last 2 exercises with Bulgarian lunges and everything is cool. During these 2 weeks (taking into account that I missed it 2 times), my butt tightened up well and increased by 2.5 cm. I want to say that those who are looking for excuses for themselves are simply weaklings and that’s all. The exercises are good, I advise everyone to do it the way I did.

Alena Donetskaya I watched the video and also decided to experiment) Many complain that they didn’t see the result, but I have +5 cm) It seems to me that the whole point is how exactly to squat. I tried not to fall forward, keep my legs 90 degrees, rise as I exhale, squat as I inhale, and everything turned out great. I wasn’t even lazy and made a video about it. I recommend it to everyone.

Ruslan Ruslan The second exercise is a curtsey, seriously Let's break our knees (expose ourselves to unnecessary and unjustified risks in order to pump up our butts. After all, there are no other exercises. We are reinventing the wheel. And in order not to push the quad of the back leg, either raise your leg slightly or carefully do this exercise.

Alex Toshoff Are you tired, get your butts off the couch and phone and go to the gym, put the barbell on your shoulders and squat. What the girl shows is only suitable for pensioners; such loads make you neither cold nor hot. Beautiful, impressive, hair down, but no results in the exhaust.

Madina Pugoeva Hi Katya, please tell me, I looked at the training videos a lot, I liked you the most, and I would like to start these exercises. Let me explain, I haven’t worked out at all before, do I need to do them every day? And how many times a day should you do them?

Mr Proper Thanks to Katya, it really motivated me and I’ve been working out for a month now, I want to note that it’s nice to look at myself - my legs have pumped up, my butt is elastic and my belly has gone away.

Content Feed Good video, it is very important to keep yourself in shape so that your man likes it, especially such desirable places as the butt and chest. By the way, I have a video on my channel about why a man is so attracted to these feminine charms)

Bobblehead Name Thank you very much for showing us an example After 1 workout with you, my butt is on fire The exercises are easy, but very effective, I began to get in shape quite quickly Thank you very much for being with us

Figure before and after

Like most famous models, Ekaterina was repeatedly suspected of abusing plastic surgery. The athlete did not give specific comments on these statements, but many fans can notice radical changes in breast size with the naked eye. However, this small surgical intervention only benefited the girl and made her much more feminine and beautiful.

In general, Catherine’s ideal figure is the result of long and hard work on herself. You can notice that the girl puts a lot of emphasis on her buttocks and abs. In many photographs on Instagram, Ekaterina places a clear emphasis on these parts of the body, which cannot but please her subscribers.

It’s safe to say that Ekaterina Usmanova has become a shining role model for many aspiring athletes. One can only envy her perseverance and determination, and her expressive forms can rightfully be considered the ideal of beauty today.

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The perfect workout for a perfect butt

Classes are performed sequentially, with minimal rest time. Before starting classes, do a short joint warm-up.

1. The first exercise is squats with a side step. We lift one leg off the floor, take a wide step to the side and lower ourselves into a squat. The body is slightly tilted forward, the lower back is tense, the knees should not fall inward. Perform 15-20 repetitions on each leg. An expanded set of possible squats and lunges can be found in this article.
2. Curtsy lunges are a very useful exercise for the butt. It can be performed in motion: take a cross step back, lower yourself down, then return to the starting position (IP) and repeat the same on the other leg. Maintaining balance in this version may not be easy, so for beginners it is recommended to perform static lunges: cross your legs, catch your balance and do 20 repetitions in place, then change legs and perform another 20 repetitions.
3. Exercise “Good Morning” (bending): if the correct technique is followed, it works perfectly on the upper buttocks. Maintain a slight angle in your knees throughout the entire exercise cycle. Bend your body straight forward, feeling the stretch in your buttocks. You need to bend as low as possible without rounding your back. As you exhale, use your gluteal muscles to rise to the starting position. Repeat 20-50 times.
4. The next exercise is leg raises, performed while lying on your back. Starting position: legs bent at right angles, toes pointing down. It is necessary to straighten your legs up and sharply spread them to the sides, and then return to the IP. Exhalation is done with effort, that is, when spreading the legs. Do 20-30 repetitions at an intense pace. The legs should be tense during the movement.
5. The last one is hip raises while lying on your stomach. Legs are bent at the knees, heels are brought together, toes are spread apart. Let’s begin the exercise: as you exhale, lift your hips off the floor, while straining your buttocks. At the end point we fixate for 1-2 seconds. When returning to the starting position, we try not to touch the floor with our hips so that the muscles are constantly tense. Perform 20-30 lifts.

After completing the entire training cycle, rest for one minute: let yourself relax, restore your breathing, and you can do some light stretching. Then we perform 2-3 more such circles.