The buttocks are the most attractive part of the human body. After taking 5 minutes of time, you can put together a set of workouts that will form the elastic butt of your dreams.
Group 2: Leg Curl
Leg curl exercises are as follows:
- Lying Leg Curls … Lie on the leg curl machine so that your knees are on the edge of the bench, your legs are straight, and your ankles are under the roller. Tighten your abdominal muscles so that your spine is in a neutral position. The feet are straight and the hips are on the bench. Bend your knees without dropping your head. Pull your heels to your buttocks and contract your glute muscles at the top of the trajectory. Return your legs to their starting position without relaxing the muscles of the buttocks. The exercise is aimed at strengthening the back of the thigh and gluteal muscles. It is recommended to use working weights ranging from 9 to 23 kilograms.
- Butt Blaster … Place your right knee on the Butt Blaster so that it is bent at right angles to your thigh. With your left foot, rest on the support, the toe of the foot is directed towards you, the knee joint is bent. The elbows are on the palm rest. Grasp the handles. Straighten your left leg. When performing the exercise, it is necessary to tighten the muscles of the buttocks, and the body should be located straight. Return to starting position. The exercise should first be performed on one leg and then on the other. It is recommended to use working weights in the range of 18 to 36 kilograms.
Group # 3: hip abduction
Place a small pancake on the floor 40-50 centimeters from the bottom block. Place the cuff around your right ankle. Put your left foot on the pancake, facing the simulator. Bend your knee slightly to balance. The right leg should be bent so that only the toes rest on the pancake.
Hold the simulator with your hands. Lean forward slightly and contract your abdominal muscles to bring your spine into a neutral position. Straining the gluteal muscles, take your right leg back and up, but do not straighten it. It is necessary to fix the position, and then return to the starting position. Perform the exercise first on one leg, then on the other. The recommended weight is between 2 and 7 kilograms.
To spread your legs while seated, sit as deep as possible on the outer thigh machine and spread your legs slightly. It is necessary to adjust the stops so that they are located slightly above the knee joints. Grasp the handles of the simulator. Spread your legs to the side hip-width apart, then return to the starting position. You should work with weights from 9 to 27 kilograms.
Workout program for the buttocks
As mentioned above, the glute workout program consists of three levels and six exercises. To achieve noticeable progress, it is desirable to change both the exercises themselves and their sequence. It is necessary to gradually increase the working weights. During the week, it is enough to carry out two or three training sessions, between which there should be at least one day of rest.
Features of workouts for the buttocks:
- 1st level … It is necessary to select one exercise from each group and do one approach for each of them. After training consistently for 4 to 8 weeks, you can move up to level 2.
- 2nd level … You should do all the exercises and gradually increase the weight of the weights. You can go to the third level after 6-8 weeks of training.
- Level 3 … Repeat all exercises for three sets each. In order to constantly progress, it is necessary to perform super series of exercises that are included in the same group. For example, do one set in exercises 1 and 2 without taking a break in between. After a short rest, repeat a couple of these double sets.
If your training experience does not exceed four months, then you should start from the first level. The second level is available for those with four to twelve months of strength training. If you have been training for more than a year, then you need the third level.
How to do exercises for the buttocks - watch the video:
In addition, it is recommended to do aerobics also 2 or 3 times during the week.
