How to squat to pump up the buttocks

Sedentary lifestyle affects the appearance of the buttocks. The lower body becomes soft and shapeless, covered with an “orange peel”, and swims fat. To return the pope elasticity, increase its volume and tighten the skin on the fifth point, you can use the squats. It is necessary to do it regularly, having adopted several special exercises, thanks to which the average, small and large types of muscles of the buttocks are involved.

General recommendations

1. The main condition is to keep your back level so that the main load falls not on the lumbar zone or lower limbs, but on the fifth point.The back is forbidden to arch, it is impossible to slouch.
2. Classes are advised to hold in front of a mirror in order to be able to monitor body position. It is recommended to draw an imaginary line from the neck to the tailbone. When the body will be leaning forward, the spine should not protrude beyond the straight line.
3. Feet need to stand firmly on the ground. If you have to practice on a slippery surface, you should grab a special sports mat with a rubber coating.
4. It is forbidden to take off heels or socks from the ground. Resting on the whole foot, not rolling, otherwise the main load falls on the hips and ankles, and the buttock section is tensed to a minimum.
5. Rises and lunges smooth, sharp jerks not only hinder the development of muscles, but also can cause sprains and injuries to tendons or joints.
6. Tearing heels off the floor, the practicing person risks damaging the back.
7. Between the thumbs of the right and left legs to draw a line, you can draw a straight line just on the floor, or use a ruler. Knees should not go abroad, otherwise the risk of injury to the joints increases.
8. Professionals recommend to prefer exercises with shallow squats when the buttock falls to the level of the knees, but not lower.It is the right angle that guarantees maximum muscle tension, and quick results.
9. We must not forget about breathing: lowering, take a full chest of air, rising, slowly exhale. You should not swallow oxygen sharply or empty your lungs so as not to overload the heart and the vascular system.
10. Dropping to the extreme point, linger for 5–10 seconds, straining the maximum number of muscles, and only then smoothly rise.
11. Beginners are recommended to start with classic squats, without weighting. Over time, add light dumbbells. The weight of sports equipment for beginners should be 1-2 kg. The alternative is bottles, water or sand will be suitable as a filler.
12. Weighting from 3 kg should appear in the arsenal of an athlete after 2-3 weeks of training. It is better to use the barbell under the supervision of a professional, preparing the body for serious loads.
13. Squatting, be sure to strain the press. In this case, a taut abdominal corset is formed, and the lower back and vertebral discs are reliably protected from sprains and injuries.
14. It is recommended to increase the weight after the squat technique is worked out.If you need to tighten the buttocks and slightly pump up, you should not get involved in large weights.
15. If you use the force of inertia when lifting, the desired result is not achieved. During classes, it is necessary to use the gluteal muscles, abs and legs.
16. The situation must be stable. If a person is hard to maintain balance, it is worth spreading his legs a little wider.

Classic exercise for the buttocks

1. Take the traditional position. Legs should be placed shoulder-width apart, straight arms pressed to the sides.
2. Knees look strictly forward. Do not turn around during exercise.
3. Smoothly lower the buttocks to the level of the knees, arms outstretched in front of them, so that they are parallel to the thighs. Due to this, the effect of classes is enhanced.
4. Put the fifth point back, but the knees should not bulge forward much. You can imagine that you need to sit on an invisible chair.
5. Hold for a few seconds, and then gradually rise, slowly exhaling the air, and lowering his arms down.

Lunge exercise

Initially, it is worth practicing without weighting, then you can use small dumbbells, one for both hands.

1. From the classical starting position, where the legs are shoulder-width apart, take a step with the left foot to the maximum distance, the right limb remains in place.
2. The body is lowered down, bending the knees at a right angle. The load falls on the left foot, the right heel to tear off the ground, resting against the surface with a toe.
3. Hands should hang down along the body, not bending at the elbows. The right knee is almost touching the ground, looking straight ahead, without lowering the head.
4. Hold for 5 seconds, rise, working only the muscles of the legs and buttocks. The back remains straight, as is the neck.
5. Make from 3 to 7 attacks, and change the left lower limb right.

Important: You can not help yourself with your hands, or sharply push off from the ground. In this case, the buttocks do not strain, as it should, and all efforts will be in vain.

Exercise for the buttocks with increasing load

1. Standard starting position, but the legs can be put a little already. Transfer body weight to the right leg, trying not to bend to the sides.
2. Raise the left limb without bending the knee. The sock should look up, you can slightly pull it towards yourself to use more muscles.
3. Slowly sit down, balancing on the right foot. Without bending, extend the arms forward so that they are parallel to the left limb.
4. It is difficult for beginners to perform this exercise without support, therefore they are advised to put a chair next to it, or to lean against the wall with one hand. If there is something in the house that resembles a pole, you can clasp it with a long towel or rope, and use this device during squats.
5. Returning to the original position, lower both arms, but keep the left leg raised.
6. Run from 3 to 10 repetitions, and only then change limbs. Do similar exercises with your right leg raised, and relax before your next visit.

Important: Such squats will help to quickly strengthen the gluteus muscles, making the fifth point as elastic as a nut. Dimples and cellulite gradually disappear, the shape of the priests improves.

Exercise three, four - legs wider

There is an excellent exercise called “plie”, during which not only the gluteus medius muscles, but also the inner side of the thigh are involved. They fit girls with "ears" in the upper legs.

1. Lower limbs wide apart, socks should look in different directions, so that your thumbs are parallel to each other.
2. In your hands, take two small dumbbells, or a 1.5-liter bottle filled with sand.
3. Upper limbs stand in front of him, clasping the weight with his fingers, but do not lower shoulders, do not hunch your back.
4. Gently sit down, pushing his knees to the side, look ahead. Feet from the floor can not be torn off.
5. The knees should be above the heels so that a straight line can be laid through them.
6. The legs are bent at an angle of 90 degrees so that the thigh bones are parallel to the floor.
7. If it is too painful to fall so low, you can not over-exert the body. Recommend to supplement the exercises exercises for stretching.
8. Raise the pelvis smoothly, without pushing or springing. Do not bend your arms in elbows. Only legs and buttocks should work.

Important: Going down while squatting is not advised. Such actions only increase the risk of stretching the tendons or injury to the joints, but do not enhance the effect of the exercise.

Conquering new peaks

The next step will be dumbbells. Squats for buttocks are recommended in three steps:

Take a standard starting position, putting both hands on dumbbells with the same weight. Perform an exercise with a straight back, preferably three counts,but avoid sudden jerks. Your knees should bend at a 90º angle so that the femur is parallel to the ground. To return to the starting position smoothly, to “one-two”. Straighten your legs, but leave your knees slightly bent so that you can feel tension in your muscles.

Recommendations

• Leave the pelvis back, and slightly push the shoulders over the chest. Knees on the level with socks.
• Muscles on the hands do not strain, and relax as much as possible. Weight dumbbells should lift the legs and buttocks.
• Chin and gaze directed up, but the head can not be tilted back much.

Maximum load

When the body is ready to test new devices, you can add a barbell to your sports arsenal. Exercises with such equipment are best performed under the supervision of a trainer, or in company with a friend, which will help lift the load and lift it from the shoulders.

1. Place the barbell on the deltoid or trapezius muscles. Shoulders back slightly.
2. Hands grasp the neck. The position of the palms can be any, as long as it is convenient to hold sports equipment.
3. The back remains straight, legs apart shoulder-width apart, and knees slightly bent to protect joints from injury.
4. Look necessarily directed in front of him, or slightly upward, you can follow the point on the wall with your eyes. Chin slightly raised, but not much.
5. Socks should "look" in opposite directions. Slowly go down, pulling back the pelvis, as if about to sit down on an invisible chair.
6. When the legs are bent at a right angle, stop. You can linger for 1–2 seconds, or immediately begin to rise. Knees can not be joined together, it is better to slightly dilute to the side. Do not forget to strain the press, slightly pulling the stomach.

Important: If you can not keep your heels off the floor, under them you can put a small rubber stand, or ordinary iron pancakes.

Other types of squats for buttocks

With a jump
Upper and lower limbs straight. Having jumped up, folded your arms over your chest, bulging your elbows slightly forward,and spread to the sides. After landing on the foot, immediately sit down, taking the pelvis back. The hips should be parallel to the floor. From a half-sitting position, jump up and sit down again.

Nuances and tips
It is necessary to train the buttocks at least 2 times a week, but a maximum of 4 in order for the muscles to recover.

Duration of training is 25-40 minutes, depending on the number of exercises. Recommended from 3 to 5 approaches, 4-10 repetitions, always with a three- or five-minute breaks.

Precautionary measures

Contraindications to squats can be diseases of the joints and bone injuries, scoliosis and hernia. You can not swing the buttocks in this way with varicose veins, vascular dystonia, some heart problems and hypertension.

If during exercise, discomfort or pain appears in your knees, you should immediately stop exercising.

The first results of squats will be visible after a week, a maximum of two, and to speed up the process, you can correct the food, removing junk food, and adding more healthy foods.

Video: training buttocks for beautiful girls