Exercises to increase buttocks: effective complex

Exercises for increasing the buttocks are performed to develop the gluteal muscles. Each person has six of them - three on the right and three on the left, and they are related to the external muscles of the pelvis. In addition, there are internal muscles of the pelvis (iliac, piriformis, internal locking, etc.). They all perform common tasks: they extend the hip, straighten the torso when tilted forward, stretch the fascia of the thigh, and in a standing position they fix the pelvis and the entire torso.

The gluteal muscles (in Latin, gluteus) have another function, because they form the sciatic region, that is, the soft tissues of the posterior and lateral surfaces of the pelvis. In addition to the muscles, the “soft spot” contains subcutaneous tissue and a fat pad located between the layers of the superficial fascia (muscle sheath) – for maximum comfort in a sitting position… Do you want to increase your sciatic region? Then read on: the best exercises for increasing buttocks – here and now.

A set of exercises to increase the size of the buttocks

This set of exercises for buttock enlargement is developed based on the anatomical features of the structure of this muscle group and is aimed at increasing the mass of the buttocks, as well as increasing their mandatory “quality mark” - elasticity.

Let's start with lunges, which are considered by fitness and bodybuilding experts to be the most effective exercise for enlarging the buttocks.

Exercise 1

So, stand up straight, hands on the waist. Take a wide step forward with your right leg and bend it at the knee, while the left leg (supported by the toe of the foot) remains straight. The back should be straight. Then, using only the right leg, lift and lower the body. Repeat the exercise 15 times on each leg.

Exercise 2

Without changing the initial position (standing straight, hands on the waist), alternately move the straight leg back as far as possible, resting on the toe. At the same time, the stomach is pulled in, the back is straight. Then lift the extended leg off the floor and hold in this position for 3-5 seconds. Return to the initial position. Perform the exercise 15-20 times on each leg.

Exercise 3

This and the next two exercises - swings, they are included in the best exercises for increasing the buttocks.

Leg swings to the side are performed standing against a wall, for which you need to lean on it with your hand. With a straight leg, swing to the side - as high as possible. In this case, the foot of the raised leg should be parallel to the floor. Perform the exercise 15-20 times with each leg.

Exercise 4

Starting position - kneeling, body straight, arms down. We take support on the palms, while bending the right leg at the knee, and moving the left one back and swinging this leg up. Then change legs. Repeat the exercise 15 times with each leg.

Exercise 5

We do not change the initial position (we are on our knees, the body is straight, the arms are down). We take support on the elbows and forearms, we remain standing on the right knee, and we lift the knee of the left leg off the floor and bring it closer to the chest. On an inhale, we take the left leg back and straighten it completely, and then return to the initial position. Then we change legs. We repeat the exercise 10-15 times with each leg.

Exercise 6

Now you need to lie on your back, bend both legs at the knees, press the heels of your feet to your buttocks, place your straight arms along your body with your palms on the floor. As you inhale, lift your buttocks up, resting your feet and palms on the floor, hold this position for 3-5 seconds and as you exhale, return to the starting position. Do the exercise 10-15 times.

Exercise 7

Turn over onto your stomach, legs straight, place both hands on your buttocks. As you inhale, lift both legs and the upper body off the floor and lift them up at the same time. Hold this position for 3-5 seconds and as you exhale, return to the starting position. Repeat the exercise 15 times.

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Exercise 8

Do not change the initial position (lying on your stomach, legs straight), but bend your arms at the elbows and place them on the sides of your chest. In this position, swing your straight leg up from the floor (without bending it at the knee joint) – first with your right leg, then with your left. Repeat the exercise 10 times with each leg.

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Exercise 9

Starting position - lying on your side with support on your elbow and forearm. Swing your straight leg up, the other leg should remain on the floor. Repeat the exercise with each leg (lying on the right, then on the left side) 20 times.

Exercise 10

Sit on the floor, back straight, legs straight, hands on the waist or behind the head. Move the right leg forward, lifting the buttock above the floor, then do the same with the left leg and buttock. "Having walked" 1-1.5 meters in this way, return "backwards". In addition to the fact that this is an effective exercise for increasing the buttocks, it also helps to get rid of constipation.

Exercise 11

Starting position: stand with a straight back, legs slightly less than shoulder width apart, hold 1-1.5 kg dumbbells in your lowered hands. As you inhale, take a wide step forward with your right leg (without bending your body), your left leg remains straight, resting on your toes. Hold this position for 5 seconds and as you exhale, return to the starting position. Repeat the exercise 20 times with each leg. It is enough to do lunges with dumbbells three times a week – every other day.

Exercise 12

Starting position - stand straight, legs together, hands down or on the waist. Back straight, stomach pulled in. Now you need to squeeze and unclench - that is, maximally tense and relax - the muscles of the buttocks for 1-2 minutes. This is a simple, but one of the most effective exercises for increasing the buttocks.

And yet the most accessible type of physical activity is walking. It involves the largest human muscle - the gluteus maximus. During walking, it provides vertical support for the legs and flexes and extends the hip joint. This muscle works especially actively during running or fast walking. So walk more at a good pace or start your day with a jog, and then all exercises for increasing the buttocks will be even more effective.