5 best glute exercises you can do at home

December 31, 2021 Adam 0 Comments

Any modern woman, despite being busy at work and household chores, nevertheless wants to stay slim and enjoy her reflection in the mirror. But sometimes a sedentary lifestyle, stress and tea rolls in the evenings have a detrimental effect on our figure. And one of the first places where so unnecessary kilograms settle down is the buttocks. Therefore, today we will present you complexes of the most effective exercises for strengthening the buttocks at home.

1. Squats for elastic buttocks – how to do it right

Such simple exercises as squats also need to be able to be performed correctly so as not to harm yourself.

Half-sitting squat

How to do it: Place your feet so that they are at the same width as your shoulders and slowly lower yourself down. But not completely. Hold in a half-sitting position and return back to the starting position while standing. Lean on your heels. Note also that we go down as we exhale and rise as we inhale. Remember to monitor your breathing. Thus, sit down slowly 5 times. Then increase the pace and also, but faster, repeat the squats 10 times. And in conclusion, do 10 squats in a half-sitting position, not getting up, but making springy movements.

Wide stance squats

How to do it: Stand up straight and spread your legs wide. The socks should be facing opposite directions from each other. As with the first approach, slowly lower yourself to a half-sitting position, making sure that your knees are as far apart as possible. Repeat squats in slow mode 5 times, then more quickly 10 times and in a half-sitting position, sit down also 10 times.

Squat “feet together”, giving maximum load on the buttocks

How to do it: Stand up straight with your legs tightly together and your knees bridged. Hands remain on the belt. In the same way as in the previous approaches, with a sigh, slowly squat down and as you exhale, return to a standing position. Repeat the exercise slowly 5 times. Then repeat the squats 10 times faster. For the 10th time, remaining in a half-sitting position, stretch your arms forward and do 10 “springs”. Remember to keep your knees pressed together.

After completing this complex, stretch the muscles, alternately stretching the legs, first back and then in front of you. For clarity of these exercises for the buttocks, watch a video that will help you do everything as correctly as possible.

Video: Exercises for the buttocks – squats

2. Lunges to strengthen the buttocks

Lunges are not a difficult buttock lift exercise that you can easily do at home.

Forward lunges

How to do it: Take a wide step forward with your left foot while dropping onto your right knee. Stay in this position for a few seconds and return to the starting position. Make sure that the knee does not extend beyond the foot, but is strictly perpendicular to it. Remember to keep your back straight. Repeat the same with the right leg. Alternately changing legs, lunges forward 10 times.
Back lunges

How to do it: Stand up straight with your feet together. Now take a step back with one foot as far as possible and place it on your knee. Return to a standing position and repeat the same with the other leg. Make sure to keep an eye on your knees and back as well. This exercise also needs to be done 10 times, alternating between the right and left legs.

Video: How to do lunges correctly

3. Machs for strengthening and tightening the buttocks

Swing to the side

How to do it: Swings to the side can also be combined with other activities at home, such as playing with the baby on the floor or feeding. Lie on your right side on the floor with your back straight. Support your head with your hand and raise your left leg as high as you can. Do until you feel tension in the muscles of your leg and buttocks. Ideally, repeat the exercise 20 times. Do the same, turning over on the other side. You can watch how to properly perform this exercise to strengthen the buttocks in the video.

Video: Mahi to the side

Swing back to strengthen the muscles of the buttocks

How to do it: Lie on the floor and rest on your elbows. Bend your right leg at the knee and focus on it. Swing back as high as you can with your left foot. Repeat 10 times. Do the same exercise 10 times with the other leg.

Video: Mahi back

Also, dumbbells or any weight will help you to enhance the effect of performing a simple but effective exercise.

4. Bends with weights to increase the elasticity of the buttocks

How to do it: This is a very effective and simple buttock lift exercise that can be done at home using only dumbbells or two plastic bottles filled with water. Stand up straight and bend your back. Lean forward with your back straight, and with your hands and dumbbells reach for your toes. Do three sets of 20 reps. Rest between exercises should be no more than 20 seconds.

And finally – I would like to tell you about one of the most effective exercises for the buttocks, which can be performed at home. It is a bit like the attacks we are already familiar with, but it has more pronounced dynamics and variety.

Complicated back lunges to get rid of breeches and strengthen the muscles of the buttocks

How to do it: Place a rug or blanket on the floor. Get down on one knee and put the rest on your hands. Raise the second leg parallel to the floor and begin to bend it intensively at the knee. Next, lower yourself onto your elbows, lift your leg at an angle of 90 degrees and straighten it. Begin to bend and fully straighten it, as shown in the video. In the next phase, raise and lower your already straight leg without bending it at the knee. After that, stretch your toe as high as possible and make springy movements without lowering your foot to the floor. Each phase of this exercise must be done 10 times on each leg. We recommend that you familiarize yourself with the video for a more detailed study of the movements.