10 weird but killer exercises

Do not be prematurely upset if you do not have chic and elastic buttocks by nature, because the situation can be corrected on your own by performing special exercises. And you don’t have to exhaust yourself with long, intense workouts in the gym. It is enough to choose a set of activities that will include the best physical activities. They can be performed even at home, which is very important for many busy girls and men. And today we will tell you what exercises you can do for your buttocks at home in order to become the happy owner of a beautiful butt.

Today, the World Wide Web offers a lot of information (video, photo instructions) for improving your body. But in order to pump up the muscles of female or male thighs and achieve enlargement of the buttocks, you should use special exercises aimed specifically at this area of the body.

The main component of successful training is regularity. Ideally, to bring your buttocks closer to Brazilian shape, you need to exercise for 10-20 minutes three times a week. Moreover, the results will be more effective if you adhere to an integrated approach. In other words, to quickly pump up and tighten the muscles of the whole body, you should:

perform exercises to enlarge the buttocks;
adhere to a proper diet;
do a set of exercises to lose weight;
lead a fairly active lifestyle.

In addition to everything described above, it is necessary to correctly approach the implementation of exercises aimed at increasing the “fifth point”. To get the perfect butt without pumping up other parts of the body, you must strictly follow the technique of performing physical actions. The fact is that pumping of the gluteal muscles occurs when the muscles are activated:

backs;
press.

To ensure that the load is distributed correctly between the limbs involved in training, and also to eliminate the possibility of injury, it is worth carefully approaching the issue of studying the technique. So, for example, in order not to pump up your legs, but at the same time achieve enlargement of the buttocks and thigh muscles, it is worth reducing the physical activity that puts stress on the quadriceps, which is responsible for the volume of the legs.

It is advisable to perform a set of exercises from which actions involving the anterior thighs will be practically excluded. In particular, this applies to girls who tend to be overweight in the area below the waist.

Gluteal bridge

How it works. This is one of the best core exercises for the abs, lower back, thighs, glutes, quads, hamstrings and one of the easiest to incorporate into a warm-up or workout.

The glute bridge is a great way to activate your lower body muscles and warm up your back.

Execution method. Starting position - lying on your back, knees bent, arms along the body, feet shoulder-width apart and the entire area should rest against the floor (they cannot be torn off), toes pointing forward. As you exhale, slowly lift your pelvis, contracting your gluteal muscles as much as possible. At the same time, the legs and knees should remain in the same place. At the highest point (at the peak of the tension in the buttocks), fix the position for 2 seconds. As you exhale, slowly lower your pelvis to the starting position. Note: To make the exercise more challenging, lift up onto your toes at the top of the movement; place your feet on a step or any other elevation; do a bridge on one leg; place the barbell across your thighs.

Do 3 sets of 10-12 repetitions.

Complex training – what can you get as a result?

Photos in sports magazines and some videos often show beautiful, ripped bodies, advertising one or another way to achieve them. However, “experienced” athletes and professional trainers can accurately point out problem areas of the body and select the most effective set of exercises. The main thing is to decide what you would like to get as a result of training at home.

Eg:

For those who want to tighten, pump up the gluteal muscles, tone them and thereby achieve an increase in butt to Brazilian “standards”, training should be carried out three to four times a week (10-20 minutes each) subject to specially selected exercises. . When performing such a complex, you can use a medium load. For beginners, you can use minimal weighting, gradually increasing it to average levels.
For those who want to achieve an increase in only the “fifth point”, it is recommended to use medium weights. Weights are also allowed when performing exercises to increase the gluteal muscles - “” and similar actions. As in the previous case, training can take from 10 to 20 minutes, provided that the exercises are performed regularly (3-4 times a week). In this case, to get more effective results, you can supplement your home workout with protein-based shakes. They will help you achieve the desired result faster, even if you perform the simplest exercises. This is due to the fact that protein shakes help build muscle tissue and also allow you to increase their size.

It is worth noting that it is impossible to pump up the muscles of the buttocks without taking any action. The fact is that even when walking, these parts of the body are practically not involved. Considering this point, you need to focus your attention when performing exercises on tensing those muscles that you would like to achieve at home.

Diving push-ups

How it works. This type of push-up moves the entire body. Thanks to the dynamics, flexibility improves and the muscles of the chest, shoulders, back, hips are strengthened, and triceps are also developed. Plus, you get a good stretch for your hamstrings and lower back.

Execution method. Starting position - place your feet slightly wider than your shoulders and lower yourself onto your hands (the position of your hands should be slightly wider than your feet). Bend at the lower back, your pelvis should be raised up (the position should resemble the shape of a triangle). Focus on your heels, making sure your legs don't bend, this will provide a good stretch for the tendons. Then slowly bend your elbows, lowering your head to the floor, and make a movement similar to diving under the bar; get into the same position as a classic push-up. Hold the position for 2-3 seconds. Do the same, only in reverse order, returning to the starting position.

Do 3 sets of 6-10 repetitions.

Turkish Rise

How it works. It will be difficult for you to navigate the movements at first, but it is worth the time. When performing this exercise, all the muscles of the body are used. It is difficult and not the most pleasant to do, but if you want to increase strength and power throughout the body, you need to do it. Also, the “Turkish get up” develops the muscles in the shoulder area well and eliminates any imbalances. Plus, it's a great metabolic exercise because it forces all the muscles in your body to work together.

Execution method. This exercise can be performed using a kettlebell or dumbbell. Starting position: lying on your back. Take the weight in your left hand, lift it up and lock it. Bend your left leg and lean on it, keep your right leg straight. Roll slightly onto your right hip, place your right hand on the floor and extend your arm further up. Using your left leg and right arm, carefully lift yourself off the floor. The right leg is straightened. The kettlebell is also held overhead in the straight left arm. Bend your left leg under you and kneel. The result is the following position - the left knee rests on the floor, the right foot rests on the floor, the weight in the right hand is extended above the head. Take a breath and stand up straight. Perform all movements in reverse order to return to the starting position.

Do 3 sets of 6-10 repetitions on each arm.

“This is a full-body exercise. It develops the shoulders especially well, but this does not mean that later you will only feel tired in your arms,” says Langowski.

Lower body exercises

Place the band just below your knee. Lean on your elbow. Do a side plank and at the same time spread your knees out to the sides. The abdominal muscles, inner thighs, and buttocks are worked out.

Get into a plank position with your arms extended. As you jump, spread your legs to the sides and collect them to the starting position. A good exercise for the buttocks and.

Move the band to your knees. Get on all fours, move your leg to the side as much as possible. At the top point, try to pause or spring. The buttocks and inner thighs are worked out.

In the same position, swing your leg bent at the knee upward. Try to keep your foot pointing upward, as if you want to leave an imprint on the ceiling. The back of the thigh also sways.

Lying on your side with your knees bent, move one leg to the side. It is better to move the elastic band just below the knee. An excellent exercise for the inner thigh.

Shoulder bridge with elastic band. Lift your buttocks up to the maximum. To complicate the exercise, do not lower them to the floor, keep them suspended the whole time.

A more difficult variation: place your feet on the floor, lift your buttocks, and at the top point, spread your knees out to the sides.

A good way to “finish off” the muscles of the inner thigh. Sit on the floor, place the band just below your knee. Spread your legs to the sides.

Lying on your back, lift your buttocks by extending one leg. At the highest point, hold for a couple of seconds. Repeat the same with the other leg.

10.

Get on all fours. Hook one end of the elastic band on your left leg, the other on your right leg. Swing backwards so that your leg is parallel to the floor. At the top point, slightly spring.

11.

Move the band to your shin. Lying on your side, lift your leg up. Make sure your foot is parallel to the floor.

12.

Raise your leg up while lying on your stomach. The emphasis is on the buttock and back of the thigh. Watch out - she shouldn't get sick. To do this, tense your abs strongly.

13.

Option for advanced. Standing in a side plank on your elbow, lift your leg up. This exercise also works on balance.

14.

With an elastic band on your shins, walk on half-bent legs to the right and left, forward and backward.

15.

Bring the band up to your knees. Squat so that your knee does not go past your toes - as if you were sitting on a chair. When lifting up, move your leg to the side.

16.

When jumping, spread your legs apart without straightening your knees. Swing your arms up and down.

Lateral walking in a semi-squat (“crab”)

How it works. This exercise tones the inner thighs, quadriceps, and glutes. But at the same time, a person looks quite ridiculous in a half-squat position with his legs spread wide and his arms extended to his sides. By keeping your knees bent and your legs locked in a wide stance, you create an isometric action. This type of muscle contraction occurs when you are in a static position and activates more muscle fibers than concentric and eccentric contractions.

Execution method . Starting position - take a half-squat position. Keep your arms down or stretch them out in front of you at chest level, keep your shoulders and head straight, look forward. While holding this position, take a step (a distance of about 25 centimeters) to the left. Place your right foot next to your left to return to the starting position. This will keep your leg muscles engaged throughout the exercise. To make it more challenging, use an elastic band for resistance, placing it on your knees.

Do 3 sets of 10 reps for each leg (10 to the right and 10 to the left).

“Make sure you stay in a half-squat position at all times and maintain that position the entire time,” Langowski advises.

Movements

The teacher plays the song Crab for finger gymnastics.

The words of verse 1 are accompanied by hand movements imitating the swinging of a palm tree. Hands are placed on the table, elbows rest on the tabletop. Children bend their arms, trying to keep their elbows off the tables.

During the chorus, children place their palms on the table and separate their bent fingers. By moving these fingers, they move their hands left and right, showing the crawling of a crab.

The second verse is accompanied by an imitation of the movements of a seagull. The thumbs are clasped together, the remaining fingers are clenched. Children, raising their hands clasped in this way above the table, try to move them like wings. Then they put their palms together and make gestures directed from top to bottom, showing how a seagull dives.

During the chorus, the exercises imitating a crab are repeated again.

During the performance of the third verse, the kids show a toothy crocodile. Bend your fingers and close the bases of your palms. Placing the back of the hand on the table, the other is raised and lowered without straightening the fingers, imitating the mouth of a crocodile. Change the position of the hands while repeating the words.

https://www.youtube.com/watch?v=71SfQ_MJy0w

They finish the finger play with crab, repeating the gestures of the chorus.

Single leg burpee

How it works. Burpees are considered one of the best exercises for the entire body, developing both strength and aerobic capacity. With each repetition, you develop muscles in your chest, arms, thighs, hamstrings and abs, and burn an insane amount of calories. Single leg burpees are much more difficult because you have to work harder to maintain your balance. This load engages the ankles and leg muscles, causing the muscle fibers to contract. You may look a little weird doing this exercise, but the results are worth it. Note: You can initially place your elevated ankle in the TRX loop for extra support.

Execution method. Assume a push-up position, lift your left leg from the floor 25 centimeters. Do a push-up, then immediately jump to pull your right leg toward your chest and place it on the floor. Using your right leg, stand straight, then jump up to land on your right leg. Bend over and do the same movements in reverse (with both hands on the floor, jump back with your right leg, keeping your left leg above the floor).

Do 3 sets of 5-8 repetitions on each leg.

Basic recommendations

perform exercises to enlarge the buttocks;
adhere to a proper diet;
do a set of exercises to lose weight;
lead a fairly active lifestyle.

It is advisable to perform a set of exercises from which actions involving the anterior thighs will be practically excluded. In particular, this applies to girls who tend to be overweight in the area below the waist.

Lateral movement on a treadmill

How it works. It may look weird to you and the person running on the treadmill next to you, but remember, this is for the love of fitness! Moving sideways on a treadmill is a good workout for your thighs, inner and outer thighs, calves, abs, and obliques. This exercise will strengthen your muscles and improve coordination. Just be careful, you might fall while doing it!

Execution method. Start by walking normally, facing forward. Holding the treadmill support with your left hand, turn to the right and immediately begin moving sideways. The movement in this way should continue for a minute. Return to a forward-facing position and walk at a normal pace for about 15 seconds. Then do the same for the left side (hold the treadmill with your right hand). Note: You can gradually increase the speed and incline to make the exercise more difficult.

Do 3 sets of 3-minute reps on each side.

Inverted press

How it works. The inverted press is considered a safe alternative to the typical barbell press. The difference is that you use only your body weight and do not push the barbell, but pull yourself towards it. In this case, all the muscles of the back and core are involved.

Execution method. Place the barbell on the Smith machine at waist level. Squat down on the floor with your arms as if you were about to do a bench press (palms facing the ceiling). Now straighten your body so that you are suspended on the barbell, with your feet shoulder-width apart and your heels touching the floor. Pull up until your chest touches the bar, then slowly lower back down, keeping your body straight and tight.

Do 3 sets of 6-10 repetitions.

Preparation

Ventilate the room.
Do exercises with the children, walking in a circle - 15 seconds, windmill like rotating with your hands - 10 seconds, walking again - 10 seconds, then everyone takes their places at the tables.

- a palm tree is like a tree;

- crab, its structure, how it moves;

- a seagull is a bird that flies and flaps its wings, catching fish in the sea;

- how fish swim;

- crocodile, how dangerous he is.

Having learned the peculiarities of the nature of warm countries, the child will be more willing to play the role of funny characters.

Single leg raises from a bench

How it works. This multi-joint movement improves balance and strengthens the musculature of the lower body and strengthens the core. The only drawback is that you resemble Frankenstein while doing it. But you will be pleased with the result.

Execution method. Sit on a bench with one leg bent at a 90-degree angle and the other raised parallel to the floor and kept straight. Extend your arms forward so that they are also parallel to the floor. Make sure your abs remain tense. Leaning forward slightly, rise up, leaning on the leg that stands on the bench. Rest for about 1 second and continue.

Perform 3 sets of 6-10 repetitions on each leg.

“Keep your balance at the top of the movement and slowly lower back down onto the bench,” Langowski recommends.

Hanging pull-ups

How it works. This exercise is simple and strange at the same time - mainly because it feels as if you decided to take a nap while doing pull-ups.

Execution method. Grab the bar and do half your maximum number of pull-ups. Lock in at the top of your last pull-up and just hang there. While still holding your body, slowly pull your knees toward your chest. Hold this position for 30 seconds. Then slowly lower yourself to the ground.

Do 3 sets, each with half your maximum number of pull-ups, hanging for 30 seconds.