Buttocks training at home.

Not everyone in the era of coronavirus is willing (and courageous) to go to the gym. For those who prefer training at home, we recommend motivating yourself and yes - everything can be done - you just need to be systematic. Today we have prepared for you a home workout for buttocks, simple but effective. To work!

How to correctly perform exercises for the buttocks?

• Train every other day.
• Start the training with a short, 5-minute warm-up (e.g. jogging in place or jumping rope).
• Do the exercises slowly, focusing on the technique as much as possible with each repetition.
• Do 10-12 repetitions of each exercise.
• Do 2–3 series of each exercise.
• Take a break of up to 30 seconds between sets.
• Finish the training with exercises that stretch the buttocks muscles.
• It's best to invest in weights attached to the ankles. Then you will engage your buttock muscles more strongly.

Yes, 3 proven exercises are enough, they will bring results quickly – if they additionally reduce cellulite, which very often appears on this part of the body.

Donkey kicks

1. Kneel down and rest your hands on the floor, right under your shoulders.
2. Your knees should be just below your hips.
3. Tighten your buttock and lift your bent left leg so that your foot is aimed at the ceiling (flex feet)
4. Hold on for a moment and lower your leg (but do not rest your knee on the floor).
5. Try not to sway your hips. Repeat 10–12 times, first with one leg, then the other.
6. As you exercise, tighten your calf muscles.
7. The foot should be parallel to the ceiling.

Single leg glute bridge on chair

1. Lie on your back and rest your heels on a chair.
2. Legs should be slightly bent at the knees, arms along the torso.
3. Lift your straightened left leg up. Tighten your stomach and buttocks.
4. Lift your hips high enough that the torso and thigh are in a straight line.
5. Hold for 3 seconds and lower slowly.
6. Repeat 10–12 times, first with one leg up, then the other leg up.
7. Try not to sway your hips sideways.

Squats with dumbbells

1. Stand with your feet apart, pointing your toes outwards.
2. Grab a weight (or a 1.5 liter water bottle) with both hands and raise your arms above your head.
3. Tighten your abs and buttocks.
4. Squat and bend your arms at the same time, lowering the weight behind your head.
5. Hold for 3 seconds and return to the starting position. Repeat 10-12 times.

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