Isolating exercises for the buttocks for girls: options for home and gym

Basic exercises for pumping up the buttocks[edit | edit code]

The gluteus maximus muscles are well worked when performing basic leg exercises - squats, lunges and deadlifts. But for the medium and small bundles of the gluteal muscles, you need to perform special exercises - swinging your legs in a block device, or with leg weights. To fully work out the “minor” muscles of the gluteal region, you need to perform these exercises both in a standing position and lying on your side.

Exercises for the gluteus maximus muscle

Exercises for the gluteus medius and minimus muscles

Read more:

Exercises for buttocks and legs

Ideal buttock shapeedit | edit code

The best shapes of girls’ buttocks according to men, chosen by vote. The survey results confirm that there is no ideal shape, but men especially value characteristic roundness.

Causes of buttock atrophyedit | edit code

High-heeled shoes disrupt your posture and weaken your buttock muscles.

The modern lifestyle of men and women, when we have to sit and lie more than move, leads to atrophy of the buttocks. If you spend your working day at an office desk, your buttocks are inactive for many hours, and this causes degenerative changes in the muscle tissue. The result is a pathological loss of tone, which is not so easy to return even with heavy squats.

One of the reasons for the weakening of the posterior muscles of the thigh and buttocks, as well as the loss of their tone, is high-heeled shoes.

Yulia Lenkina

1. The work of the glutes is very well felt when performing “dead” deadlifts.

2. I think that 2 workouts per week is enough to develop the buttocks. One workout should be hard, the other easier. Although I can't do it easily. Be sure to do basic exercises, for example, squats with a barbell or in a Smith machine, platform press, lunges, Romanian deadlifts. Usually do 3-5 approaches, from 15 to 8 repetitions.

3. I was disappointed with the two-legged bench press on the platform; you mostly feel the legs and one leg usually stretches more than the other. Therefore, it is more effective to do it with one leg at a time.

A set of exercises for the buttocks[edit | edit code]

• Romanian deadlift 5x10,8,6,6,6 ( alternative:
  lunges)
• Single leg press 3x10
• Hyperextensions 3x10
• Pelvic lift 3x15,12,10
• Leg abduction 3x15,12,10

Romanian deadlift with dumbbellsedit | edit code

Romanian deadlift with dumbbells

START:

Stand up straight, holding dumbbells straight in front of you.

PERFORMANCE:

Keeping your back straight, slowly tilt your body until it is parallel to the floor. From the bottom position, straighten your body with a powerful isolated force from your hamstrings and glutes. While standing, tighten your buttocks statically. The main condition for high impact of the exercise is a straight back. If you, on the contrary, round your back, the load will shift to the spinal extensor muscles.

NOTE:

To enhance the effect of deadlifts on the buttocks, it is recommended to straighten your knees “locked” and keep your legs straight throughout the entire set. However, this technique forces a sharp reduction in the amount of working weight. Maintain a slight bend in your knees and focus on putting as much stress on your glutes as possible.

Single leg pressedit | edit code

Single leg press

START:

Get into a lying position on a leg press machine. Place one foot on the surface of the moving platform. Place your other foot on the floor.

PERFORMANCE:

Take the weight of the platform onto your working leg. Bend your knee and lower it down. Using a strong, controlled force, push the platform up. Do all repetitions with one leg, then switch working legs.

NOTE:

Place the foot of your working leg closer to the top edge of the moving platform. This will increase the load on the muscle.

Back hyperextensionedit | edit code

Back hyperextension

START:

Take the position of resting your hips on the support pad of the exercise machine. Cross your arms over your chest. Slowly bend at the waist and lower your head towards the floor.

PERFORMANCE:

Keeping your back straight, use a slow and controlled force from your buttocks and hamstrings to straighten your body “in line” with your legs. Without pausing, lower yourself to the starting position. Keep your knees slightly bent throughout the set.

NOTE:

The lower the hip pad is, the greater the load on your buttocks. Conversely, the high position of the pillow, when its upper edge is at the waistline, transfers a significant part of the load to the lower back muscles. If you want to use the gluteal muscles, then you need to keep your back round in both phases of flexion and extension, this way the gluteal muscles are activated best.

Lifting can fill | edit code

Pelvic lift

START:

Place two benches parallel at a distance slightly less than your height. Take the position of the support on the bench, as in the photo. Place your hands behind your head. Relax your body muscle tone and lower your pelvis low to the floor.

PERFORMANCE:

With a powerful effort, lift your pelvis as high as possible. At the top point, additionally tighten your buttocks statically for a couple of seconds.

NOTE:

To prevent the bench that serves as a footrest from tipping over, move it against the wall.

Taking the leg backedit | edit code

Taking the leg back

START:

Attach a soft handle to the end of the pulley cable. Place the foot of one foot into the handle. Lower yourself into a squat and assume a straight arms position with your head facing the block.

Slowly straighten the knee of your working leg and move your foot back and up as far as possible. Slowly and in a controlled manner return to the starting position.

NOTE:

Women can perform this exercise with a shock absorber.

Source Muscle and Fitness Magazine No. 7

Marina Noskova

1. Without any doubt, this is a glute bridge exercise. We lie with our shoulder blades pointing on the bench, our legs slightly wider than our shoulders, and place weights on our hips. I try to do maximum amplitude and pause at the top point.

2. I would suggest doing one heavy workout per week with heavy weights, 10-12 reps, both compound and isolation exercises. One multi-repetition exercise with static elements. I also added one glute exercise to each workout for other muscle groups. You also definitely need to squeeze your buttocks and learn how to feel them in the exercises.

3. Squat! Don’t get me wrong, I love squats, especially now that I started doing CrossFit. But in terms of buttock development, it won’t help much.

Drawing up a workout for pumping the buttocks[edit | edit code]

Before starting a set of exercises for the buttocks, you need to warm up your legs. First, you need to stretch your joints with rotating movements. Then warm up your cardiovascular system with a short jog.

• Number of strength exercises for the buttocks during training
  : 3-6 (2-4 basic and 1-3 isolating)
• Total number of approaches per workout:
  8-15
• Number of repetitions in each approach:
  10-15
• Butt training frequency:
  1-2 times a week

Start training with light weights and gradually increase the weight. To pump up your buttocks, you need to constantly increase the weight of the weights, lowering them by 1 repetition at each workout. So if you start training with 20 repetitions to failure, then after 3-4 months you should reach 8-10 repetitions to failure. This principle is called linear periodization. This way you increase the intensity linearly.

If your primary goal in training is to pump up your buttocks, then you should set aside a separate day of the week to work them out. In this workout, many include up to 6 exercises for the buttocks, and 2-3 additional ones (for other muscles of the legs and back). However, a large amount of exercise is not necessary. Most experts are inclined to believe that 2 basic exercises (8-10 approaches) and 1 isolating exercise (7-5 ​​approaches) are enough. Basic exercises will involve not only the gluteal muscles, but also the muscles of the hips and lower back.

Split training (two days):

• Day 1: Leg day (focus on the buttocks)
• Day 2: Upper Body Day

Weightsedit | edit code

Since any repetition scheme gives results at first, in order to build muscle mass it is better not to exceed the 20 repetition limit. By using calf weights, you can work your gluteal muscles more effectively. Unfortunately, shin weights are usually light in weight - from 5 to 10 kilograms. They will be useful for a while, but the weight is not enough to provide stress to your glutes as you build up your strength.

Block traineredit | edit code

In addition to shin weights, you can use cuffs to which the cables of the exercise machine are attached. This will allow you to gradually increase the load. The problem of selecting a load is easily solved thanks to simulators for the gluteal muscles.

Pumping up the buttocks to improve squat results | edit code

Many people advise to first pump up the buttocks and hamstrings, and only then take on the quadriceps. The reverse order is counterproductive. The same buttocks are the main auxiliary muscles when performing squats.

The weakness of an important link will not allow you to develop in squats the level of intensity beyond which the growth of strength and mass of the quadriceps begins.

To pump up your buttocks, you need to do this together with your hamstrings, but if these muscles are especially hard hit by physical inactivity, train them in a separate training program twice a week.

The main exercise here is the Romanian dumbbell deadlift. Dumbbells help you better feel the work of your buttocks. This is explained by the fundamental difference in the biomechanics of deadlifting with different implements. The barbell puts more stress on the back extensors, but you hold the dumbbells much closer to the vertical axis of the body, and therefore the maximum load goes to the muscles of the back of the thighs and buttocks.

Use the pyramid method. Gradually increase the weight of the dumbbells from set to set so that the final deadlift set is extremely heavy. Also, after 5-7 months, you can use periodization of loads.

The single leg press has an important difference from its classic version. It causes a more powerful contraction of the gluteal muscle. The remaining exercises for the buttocks are auxiliary and represent isolating classics

The main thing in such movements is the laser precision of the technique, and not the magnitude of the workload.

The remaining exercises for the buttocks are auxiliary and represent isolating classics. The main thing in such movements is the laser precision of the technique, and not the magnitude of the workload.

Tatiana Dvortsova

1. Several exercises: “good morning”, half squat from the lower block, extensions. To be honest, I feel it in almost all exercises, since I strictly follow the technique.

2. My practice has shown that you can load the buttocks 2 times a week. The load and the exercises themselves vary. 4-5 approaches ranging from 15 on multi-joint exercises and up to 30-40 on isolation. It all depends on the level of preparation.

3. I practically don’t use the exercises that the Internet is full of. We have our own.

Training program for men and womenedit | edit code

https://youtube.com/watch?v=fH72VSH7lv0%3F

Pumping the gluteal muscles

https://youtube.com/watch?v=IPyzk2rk5ms%3F

Butt training for beginners

https://youtube.com/watch?v=OjShv5eKpRE%3F

9 best exercises for pumping up the buttocks at home

Women's muscles differ from men's only in weaker pectoral muscles. Women's leg muscles are completely identical. For this reason, women can also benefit from the program. Only working weights will require adjustments.

Preparation for competitions

Jenna's naturally fast metabolism helps keep her lean and helps her prepare for competitions, but can be a bit frustrating when bulking up. The solution, she says, is a willingness to evolve and find an approach to training that works for you.

“One day during my training, I noticed that my hamstrings were superior in development to my quadriceps,” from an interview with Jenna Webb in Ormond Beach, Florida. “What works best for me now is to do heavy quad exercises at the beginning of my leg workout, and then do lighter weight, higher rep exercises at the end.”

Jenna trains her legs once a week, allowing them to fully recover and begin to grow before training them again, her workouts are never the same. “I vary the workout every time,” she admits. “I love trying new techniques and working my muscles from different angles.”

For example, when performing single-leg presses, she likes to “play” with the position of the foot on the platform to emphasize the load on different areas of the leg and buttocks. Webb says that placing the foot on the lower part of the platform puts more emphasis on the quadriceps, while placing it higher on the hamstrings and glutes. “When doing squats, I take a sumo stance with my feet shoulder-width apart or my feet together.”

Before starting her leg workout, Jenna Webb warms up for 10 minutes by doing dynamic exercises, such as walking with knee raises, lunges, stretches, etc. She believes that such a warm-up before training can help everyone.

“Not warming up is a common mistake I see people forget to do before leg training,” Webb says. “I literally see people come into the gym, go straight to the squat rack, hang up a bunch of plates, and do a few reps with them. And they think that they are now ready for full training. It makes me cringe every time!”

Lyudmila Nikitina

1. Best of all, oddly enough, I feel my buttocks in a concentrated squat, placing my legs together. I perform it as a pre-fatigue at the beginning of training for 3-4 sets of 50 times. By the end of the execution, the buttocks are burning. Or I do it at the end of the workout, ideally with a glute bridge with a barbell.

2. We all know that women, thanks to their instinct of self-preservation as expectant mothers, cannot give 100% maximum effort in training. Our maximum, in the best case, can be 50-60%, because muscles do not require a long recovery time. It is quite acceptable to train your glutes every other day. I do this 3 times a week. 2 workouts every other day and a third after 2 days

3. The squats were disappointing, I must say, they were disappointing, contrary to the generally accepted opinion “squat and you’ll be nuts.” The front thigh is growing a lot, and taking into account my jumping ability, I have very responsive legs and they grow first when squatting, thus the thigh turns out to be almost larger than the buttock. Although I, of course, do the basics.

Warm muscles - Strong muscles

Many people choose to skip the warm-up step because they don't consider it important to their workout. If you came to training to do a few sets of arms and abs, then okay, you can shorten the warm-up time or do the first sets without weight. But when you're preparing for a tough lower-body workout like this, you owe it to yourself to warm up properly.

Warm up

They are more elastic, stronger. Remember, and this is the end of it. Try a five-minute warm-up on the treadmill, followed by 2-3 warm-up sets of the first exercise of the workout. If you need more time to warm up, do the warm-up longer. Just find a way to warm up your engine.

Circular superset for the buttocks area

Circular training for the buttocks and thighs is carried out no more than once a week, since it is necessary to allow the muscle tissue to recover from aggressive effects on them and complete the biochemical process of synthesizing new cells. Mandatory conditions for a superset are the dynamics of movements, the absence of inertia in them and adherence to exercise technique. The training is carried out without rest between exercises. A short break to restore breathing is possible between blocks, the number of which they try to increase to 4-5.

Exercise No. 1 – Squat with a side step

Starting position: standing, body straight. Taking a step to the side, squat until the thigh reaches a position parallel to the floor. You should try to keep your back as straight as possible, but a slight forward bend is allowed without bending the spine. Hands are clasped in front of you to maintain body balance.

It is important to follow the correct squatting technique and not to focus the movement on one hip. Having taken a step and leaving your buttocks down, keep your body vertical

Watch the position of your knees. When they are pushed inward, the effort directed at tensing the gluteal muscles decreases, which interferes with the effectiveness of the exercise. The exercise is performed 20-25 times in one direction and the same amount in the other, while combining a high tempo and the correct training technique.

Exercise No. 2 – Lunge-Curtsey

To perform the exercise, take a step back so that you can sit down in a position that simulates a curtsey. Keeping the body tilted forward, squat so that the leg going down does not touch the floor with the knee. The hands are clasped in front for balance. The correct technique is to perform the movement with emphasis on the gluteal area

To push, it is important not to shift the emphasis to the quadriceps of the limb that goes down, but to use the force of the front thigh. A wide range of stretching between the body and the knee will allow maximum load on the gluteal muscles

For experienced athletes, an option is possible when the movement is performed with alternating changes of legs. However, it is difficult for beginners to maintain balance and follow the movement technique, so they first perform 20-25 lunges on one leg, then change position and repeat the movement for the second.

Exercise No. 3 – Bend forward on straight legs

The exercise is aimed at the upper zone of the buttocks. Starting position: feet shoulder-width apart, but not too wide, resting on the heels, hands clasped near the chest. Tilt the body so that the back remains straight and the hip muscles receive maximum stretch. The movement is performed by stretching the muscles of the gluteal area. You can diversify the exercise by using a barbell or bodybar, holding them on your shoulders. The forward bend is performed as low as the amplitude of stretching the buttocks allows, but without bending the back - this removes the effort from the area being worked. The number of repetitions is 20-50 times. This exercise is necessary to obtain a pumping effect, so the number of bends should be as large as possible until a characteristic burning sensation appears in the area.

Exercise No. 4 – Leg swings

The exercise improves the inner and outer thighs. Starting position: lying on your back, hands clasped behind your head, legs raised up and knees bent, toes pointing down. Simultaneously lift the legs vertically upward, then make a sharp swing with the legs to the sides, fold them back together vertically and lower them to the starting position. Execution technique - when lifting up, the knees should be straightened and tense; weakening the muscle tension worsens the result. The number of repetitions is 20-30 times. At the same time, the raised upper part of the body in constant tension will ensure the development of the abs.

Maria Rozanova

1. Most of all, the work of the gluteal muscles can be felt in the exercise of raising the pelvis upward or the so-called “glute bridge”. The most important thing is to squeeze the buttocks at the moment of peak muscle contraction (that is, at the top) and maintain a pause at the top point (1-2 seconds). For beginners, it will be enough to perform this exercise while lying on the surface, then you can complicate it and fix your legs on a hill (wall bars, step bars or bench).

A more complex version is performed lying on your shoulder blades on a fitball or in a leg extension machine with weights (a plate or plates in the machine). For greater effectiveness, I would advise holding at the top, squeezing your buttocks on the last repetition of each approach, until the muscles burn strongly.

2. The frequency of buttock training depends on the level of the student and body structure. In general, in the female sex, the lower zone, most often, requires a lot of work, since this is a female feature of the body, thanks to which we bear, feed and give birth to a baby. But there are also girls who, on the contrary, do not have enough “meat” on their butts. For beginners who go to the gym no more than 3 times a week, I would advise training the gluteal muscles no more than 2 times a week and with a rest of at least 3 days between them, since these muscles do not recover as quickly as , for example, hands. For girls who spend time in the gym from 5 times a week and are preparing for competitions, I would advise training on the buttocks 2 to 3 times a week, again, individually agreeing with the coach and comparing with training on other muscle groups.

3. It cannot be said that some exercises may disappoint me. If you don’t feel the muscles working, then go and learn the technique or try to think about the muscle you are working.

Funny? But it really helps if done correctly. There are exercises that are difficult to do or cannot be done due to some health problems, but they have never disappointed me. There will definitely be an effect, the main thing is to work hard and trust a specialist (trainer), who will certainly help you achieve results faster and with less risk of injury.

Smartphone applications[edit | edit code]

List of the most popular applications for Android smartphones that can be easily downloaded on Google Play for free:

• Beautiful butt, legs and hips
• Butt workout
• Exercises for the butt
• Runtastic Butt Trainer

Beautiful butt, legs and hips | edit code

Emblem of the application “Beautiful butt, legs and hips”

Main functions:

• Ready set of exercises for training
• Ability to create your own set of exercises
• Exercise Animation
• Timer
• Ability to set training time and number of approaches
• Calculation of calories burned
• Track your parameters
• Statistics of training completion by day (graph with parameters)
• Reminders

Additional Information:

• Number of installations: 1,000,000;
• Developer
• Overall user rating on a 5-point scale: 4,5

Buttocks training edit | edit code

Emblem of the app “Glutes Training”

Main functions:

• A quick and effective exercise to improve the elasticity of the buttocks, which does not require sports equipment.
• You can develop an individual level of training by changing the series of exercises, music and background.

Additional Information:

• Number of installations: 1,000,000–5,000,000;
• Developer
• Overall user rating on a 5-point scale: 4,1

Exercises for popping up | edit code

Butt Exercises app logo

Main functions:

• best exercises for the lower body
• with these exercises you can exercise anytime, anywhere. Quick and easy workouts that don't require the use of any gym equipment.
• The exercises are ideal for women who want to keep their buttocks in shape all year round.
• The exercises were developed by experienced certified trainers.

Additional Information:

• Number of installations: 1,000,000–5,000,000;
• Developer
• Overall user rating on a 5-point scale: 4,1

Runtastic Butt Trainer Buttocksedit | edit code

Logo for the app “Runtastic Butt Trainer Buttocks”

Main functions:

• Realistic trainer avatar Angie will show you the different exercises step by step
• Over 50 HD videos for butt training
• Adjustable level: three levels of sports training
• Intermediate workouts including: 7-Minute Workout, Tight Butt and more
• My Workouts: Create your own workouts based on your problem areas (like thighs), goals and daily schedule
• Choose exercises for your personal fitness level
• Over 50 unique “Tips of the Day”
• Works on smartphones and tablets
• Voice trainer for easy-to-follow instructions in English, German, French, Spanish, Italian, Portuguese and Japanese
• Absolutely no equipment required - squats, lunges and toning supplements anytime, anywhere
• Improved overall fitness, muscle strength and tone, stabilization and weight management
• Share fitness achievements and tips via Facebook, Twitter, G+ and WhatsApp
• Upload workouts to your MyFitnessPal account
• Track your training sessions and overall progress using detailed graphs on Runtastic.com

Additional Information:

• Number of installations: 500,000–1,000,000;
• Developer
• Overall user rating on a 5-point scale: 4,5

Types of supersets

Superset workouts aren't just for the lower torso. It’s very good to train the top like this. For example, a superset for girls for arms may contain exercises for arm curls and extensions. When performing bending, the biceps are actively involved and bear the main load. The extension is aimed at working the triceps. Biceps and triceps are antagonist muscles. The principle of execution is exactly the same as when performing the supersets described above.

What weight should you choose? Here you should focus on your own feelings and be guided by the fact that the weight should be less than the working weight. It may be worth performing exercises for bending your arms with one weight, and doing extension exercises with another. Arm curls are performed while standing vertically. Extensions are best performed with the body tilted forward. The back should be straight. There should be a deflection in the lower back. The amplitude of execution in both exercises should be maximum. This is necessary so that the muscle stretches and contracts as much as possible.

Yulia Ushakova

1. When deadlifting with straight legs, especially when I slightly turn my toes inward.

2. I think that you shouldn’t train your glutes more than 2 times a week (especially if you want to increase the volume of these muscles), and you should work in the range of 10-12 repetitions. Some training exercises I perform for 15 repetitions, but they provide muscle fullness without affecting hypertrophy.

3. I don’t like “good morning” - for me this exercise has remained mysterious, despite many years of training experience. Perhaps the problem is in the back - the rectus muscles take all the load, and increasing the working weight only increases the tension in the lower back. My buttocks tense up on it only with “artificial” concentration.

How is this possible?

If you were attentive, then you might be confused by one fact. How is it possible that supersets are used for both weight gain and weight loss and are effective in both cases?

Great question, let me tell you? It's simple.

In training, too much depends on nutrition. If you are training to gain muscle mass, then you need to work with weights and get an excess of calories, i.e. “feed” the muscles so they grow.

Accordingly, nothing prevents you from doing strength exercises with weights in supersets and eating a lot.

To lose weight, you need a calorie deficit. We all know this. And, of course, training should make you sweat. Accordingly, these are more active workouts that use exercises with light weights.

So it turns out that we combine several intense exercises into a superset and get an even more intense load, greater calorie consumption and, while eating with a calorie deficit, faster weight loss.

As you can see, superset training has so many benefits that it's definitely worth trying. I'm sure you will appreciate them.

And to receive more useful information every day, subscribe to my Instagram.

Maria Kuzmina

1. The best way to feel the work of the buttocks is in the exercise of raising the legs while sitting in a machine, or sitting with the body tilted forward, or a version of squats in this machine, or both in one set. The buttocks also work well in all variations of leg swings - best in a crossover on the lower block.

2. Girls can train their buttocks at least every day, but it is not necessary and cannot be trained every day (exceptions are only during the period of competitive training for athletes). Therefore, my advice: 2-3 times a week. It is not necessary to devote the entire workout to the buttocks; you can simply put your favorite 2 exercises at the end of the workout. But 1-2 workouts per week, in my opinion, for girls should be devoted exclusively to the legs and buttocks!

3. Glute bridge, this is definitely not my exercise. I don’t feel my buttocks in this exercise, at least I don’t feel it enough to do it all the time.

A complex of supersets for the buttocks for girls

You need to start your workout by warming up your legs and knee joints. Warm-up consists of doing regular squats. They are done in 2 approaches to parallel, 30 repetitions.

When the warm-up is complete, begin the actual training:

Block 1

Plie squat (that is, with a dumbbell between the legs) plus deadlift with dumbbells

It consists of performing a squat with an immediate transition to a deadlift after about ten seconds. Next, there is a break of 45-70 seconds and repetition of the ligament.

Achieving the desired result suggests that the superset should be done 2 times, and the number of repetitions in each should be increased to 15.

Block 2

Lunges with dumbbells and slight forward thrust

This exercise is not a superset, but is aimed at working exclusively the gluteal muscles.

You need to do lunges with maximum dedication. There should be at least three approaches, and at least 15 repetitions in each. The ideal option is to perform lunges so many times until a burning sensation begins to be felt in the buttocks.

Once the lunges are completed, move on to the next superset, which allows you to develop the hamstrings, and not just the gluteal muscles.

Block 3

Leg abduction “plus” hyperextension without weights

It involves performing from 2 to 3 super series, each of which contains 15 repetitions. The main thing is to maintain the correct rhythm. Rest between individual approaches in a set should be a maximum of 15 seconds, and between series - no more than 60 seconds.

This workout program is a highly effective program that results in rounder, firmer buttocks.

It is important to remember regularity. You need to practice the presented complex at least once a week

It is not recommended to spend more than forty minutes working on the gluteal muscles during one session.

Zlata Miklashevskaya

1. I always work on the gluteal muscles in a super set. For example: a basic exercise and an additional isolation exercise to improve blood circulation in the glutes. For example, I like a platform press with one leg and then leg raises in a sitting machine with a forward bend. The gluteals are “burning.”

Next set: I found the perfect glute exercise, this is the hack machine squat on the 1st leg! The range of movement is not large, there is a load on the knee joint (those with joint problems should be more careful). I perform a super-set with the “Deadlift”, but I do it on the T-bar, where you can move your glutes back as much as possible and not use your lower back.

The third super-set is the “glute bridge” with an additional delay at the top point and if you focus on squeezing the gluteal muscles, then maximum burning is guaranteed! Together with hyperextension with static counting 10 at the top point. Everything until there is a burning sensation in the buttocks.

2. I do glute training 2 times a week. But if you have recovered well, then three! The main thing is recovery after training. I usually have 1 workout that is heavy, it includes presses, hack squats, lunges with a super set of isolation exercises. The second is easier, with light weights, for finishing the glutes and filling them with blood. The number of approaches is 4-5. Repetitions based on the “Pyramid” or “Half-Pyramid” principle. That is, with increasing weights and decreasing. In between approaches I use the principle of voluntary muscle tension. Everything is individual, so that there is no overtraining.

3. I don’t do swings, this exercise strongly involves the lumbar area, I think that it can be perfectly replaced by the one-leg press, where the lower back does not work. I guess I just don't like these exercises like the plie squat with a kettlebell. The lower back and back are working again. I can easily replace these exercises with ones that are safer for the spine. Presses, squats in a hack machine. Always be sure to wear a safety belt. Correct technique, first of all. I don’t chase big weights, I concentrate on the sensations.

What does the bar give?

The plank has many advantages, which are why millions love it. It seems to me that cats are less popular on the Internet than the plank. So, what does the bar give us, why is it needed and what is its effectiveness? Let's list them point by point.

Press

First of all, the plank helps strengthen the abdominal muscles. As for me, this is its main purpose. With this exercise you can make your stomach look more toned.

This is especially suitable for those who don’t have much fat, but their stomach sticks out as if they were 5 months pregnant or ate a bucket of dumplings.

With this exercise, your stomach will become more toned, and if you add a vacuum and tighten your waist, then everyone on the beach will be jealous.

Posture

If you follow the correct technique, your abdominal muscles and muscles along the spine will work.

And if the muscles hold your spine like a corset, then this will force you to walk with a straight back and maintain your posture.

This is a very nice bonus, agree.

Training many muscles at once

As I wrote above, the plank involves a large number of muscles. If you look at it, almost every major muscle on your body works in this exercise.

Yes, the core muscles work mainly, but if your shoulders, legs and back get a little more load than not at all, then this will be more of a plus than a minus.

Burning calories

For those who have been reading my blog for a long time, it has long been no secret that basic exercises that work as many muscle fibers as possible are best for burning calories.

This exercise works a lot of muscle groups, and not the smallest ones.

Consequently, quite a lot of calories are burned. This means it will help you lose weight. But if the only reason you need a bar is to lose weight, then I will disappoint you.

This is not as effective an exercise for burning fat as, for example, squats or lunges. After all, more calories are burned during dynamic exercise when muscle fibers contract. And the plank is a static load, so fewer calories will be burned here.

Other advantages

And the most important advantage of the plank is that you can tell all your friends and acquaintances that you are doing the plank. I don’t know for sure, but they say that those who do the plank are allowed into the public toilet without queuing. Of course, I’m not sure about this, but the fact that passers-by will give you respectful glances is for sure. They may even give up their seat on public transport. The main thing is don’t forget to post a photo on Instagram of you doing the plank.

Margarita Shcherbina

1. I feel the best work of the buttocks when doing lunges in motion 15/4 steps on each leg (walking) in a super-set with leg extensions in the 25/4 machine

2. Intensity and load depend on the athlete’s preparedness, everything is individual. Using my own example, I can say that I train the gluteal muscles 3-4 times a week, the number of repetitions is from 15 to 25.4-5 approaches. I repeat, everything must be considered individually.

3. I can’t say that any exercise disappointed me, but there are certain exercises in which I don’t feel the buttocks well enough and therefore I don’t do them as the main ones. For example, gluteal bridge, reverse hyperextension. Until you try and feel the muscle, you won’t understand.

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What needs to be considered when correcting the buttocks?

It must be remembered that the training process for strengthening the gluteal muscles in women has its own nuances. They are determined by individual characteristics that relate to body shape and weight.

Girls who want to make their buttocks firm, but are overweight, should consider the following points:

• first you should review your eating habits, getting rid of fat deposits in the buttocks;
• include aerobic exercise in your training program by running and doing cardio exercises, as well as perform circuit and interval training;
• exercise hard and regularly, taking into account that at this pace it will take at least six months to achieve the desired result with a slight excess weight.

A lean physique requires a slightly different approach, consisting of the following:

• mandatory increase in the amount of calories and protein consumed;
• performing training on a regular basis including basic exercises;
• doing predominantly strength training, which stimulates muscle growth in the buttocks;
• increasing nutritional value only through animal protein, vegetables, cereals and fruits, and not unhealthy foods.

To have beautiful and firm buttocks, you need to make a lot of effort, but with a ready-made superset program and a gym membership at your disposal, they will fully justify themselves.

TOP 5 best exercises for hips and buttocks from Ekaterina Usmanova

Watch this video on YouTube

How to do the exercise correctly?

The following recommendations should be followed:

• when they sit on the exercise machine, straighten their back and straighten their chest;
• fix the accepted position, after which the inner parts of the thighs are placed on the support, and the center of gravity is transferred to the bones of the seat;
• the legs are brought together by the force of the adductor muscles, and when they reach the maximum possible position, they pause to create a contraction;
• withstand the tension for several seconds, and then slowly return to the starting position, but not by inertia, but due to the muscle group being trained;
• without any breaks, they immediately begin to do the next repetition and so on.

READ MORE: Gaining muscle mass for girls - myths and basic rules

Each exercise is performed at least four sets, the number of repetitions in each should reach twenty.

Summarizing

To become the owner of beautiful and toned buttocks, you need to try and give all your best in the gym. The first classes, of course, will not be easy, but gradually everything will return to normal and the exercises will be much easier. The main thing is not to forget about nutrition, which should be moderate and correct.

It is much more difficult for women to train muscles. Men have much higher endurance by nature and the body of the stronger half of humanity is more susceptible to drying, lifting weights, and so on. But, if you really try and work on yourself, visit the gym regularly, the results will not take long to arrive.

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