9 exercises for the buttocks at home, which are more effective than squats

Try the best buttock exercises at home, which will help you keep in shape not only the ass. These 9 exercises for training the gluteal muscles at home more effective squats to give priests elasticity.

Of course, it’s pure truth that squats are good for muscles. buttocks, but they are too boring. That is why perform Squatting alone is so complicated. In addition, there are plenty of views. Squats, including paired exercises, which you will achieve much more effect than from simple and annoying everyone exercises.

Watch the glute muscle exercise video right away which you can do in the hall, and below you will find exercises for homework conditions

• A set of exercises for training the buttocks at home
  • 1. The bridge on one leg
  • 2. Sweep with stretching legs
  • 3. Rainbow
  • 4. Lunges
  • 5. High squats
  • 6. Swipe up
  • 7. Swing
  • 8. Squats on toes
  • 9. Sumo Squats
• A set of exercises on the buttocks at home: video

A set of exercises for training the buttocks at home

Ready? Try these nine buttock exercises, designed specifically by the personal trainer of the National Academy of Sports Medicine in New York – Chelsea Dornan. Repeat each exercise is 45-60 seconds in that order. Do three approach, that is, each exercise three times and soon you will not you will find out.

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1. The bridge on one leg

Lie on your back, legs bent at the knees, and feet shoulder width apart. Keeping your knees in line, extend and raise one leg. On the as you exhale, squeeze your buttocks and raise your outstretched leg as high as possible. Hold this position, then lower yourself, but so that buttocks did not touch the floor. Repeat this exercise a few times with each foot; do not touch the floor with your foot.

2. Sweep with stretching legs

Get on all fours, put your knees shoulder width apart, and wrists in line with the shoulders. Lift your left knee and swing your leg to the side. Hold in such a position then return to the previous position. Repeat this exercise 45-60 seconds with your left foot, and then repeat the same right.

3. Rainbow

Stand on all fours, knees shoulder-width apart, and wrists in line with the shoulders. Pull your left foot back and take a little to the left. Pull the sock. The extended leg should be on one level with your back. Keeping your leg straight, lower it until touch your toe to the floor. Then lift your leg back position and tighten the muscles of the buttocks. Lower your foot in the same movement but now a little to the right. Return to starting position. Repeat this exercise for 45-60 seconds, and then change leg.

4. Lunges

Stand straight, feet shoulder width apart, hands on hips. Do step back to the left with your right foot, while bending the knee and stretch it to the floor. Your left knee should stay in line with your left ankle. Hold this position and then swing right foot forward as far as possible. Repeat exercise 45 – 60 seconds, and then change your leg.

5. High squats

Stand with feet shoulder width apart, left heel slightly raised. (For Lift the entire foot from the floor and pull leg forward) When squatting, the buttocks should be parallel to the floor. Your knees should be in line with your toes. Hold on in this position, then focus on the right heel and return to the starting position. Repeat exercise 45-60 seconds and then change your leg.

6. Swipe up

Get on all fours. The wrists and legs are shoulder width apart. Legs are extended, knees are slightly bent, but do not touch the floor. Bend left knee 90 degrees. With your legs bent, squeeze your buttocks and lift your right heel as high as possible. Linger in this position, and then return the left knee into place. Repeat exercise 45 – 60 seconds, and then change your leg.

7. Swing

Stand straight, feet shoulder width apart. Right foot slightly ahead left foot. Bend your left knee, tighten your abs and lean forward, keeping the left foot in line with the spine. Touch the floor with both hands. Hold in such a position then return to starting position. Repeat exercise 45 – 60 seconds, and then change your leg.

8. Squats on toes

Stand up straight. Place your feet so that the distance between the feet were about twice as wide as the distance between the shoulders, and pull the socks slightly forward. Keep your knees above your ankles press as strong as possible and sit down so that your buttocks are parallel to the floor. Raise your heels slightly off the floor. Linger in this position, then return to the starting position. Repeat exercise 45 – 60 seconds.

9. Sumo Squats

Stand up straight. Legs should be shoulder width apart, toes turned slightly forward. Keeping your knees aligned with your ankles sit down. Focus on your heels and do squats, while turning the legs in both directions by 45 degrees. After this return to the starting position.

A set of exercises on the buttocks at home: video

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