Nice, designed and firm buttocks dream is that every woman and man. And while some of Mother Nature rewarded with beautiful and prominent attributes, others will still have to make some effort to make this summer where the main magnet on the beach. But with several quality exercises and little will almost every woman can be the proud owner of perfectly shaped and sexy buttocks.
All you need is proper and regular exercise, and the result certainly will not fail. In addition to the bottom, you will notice the results of the exercise and in the surrounding areas of the body such as thighs, waist and abdomen. This brings us to a total of a better body shaping butt which becomes more prominent and more beautiful.
When we talk about the buttocks are actually talking about 3 different muscles: gluteus medius, gluteus maximus and gluteus minimus. These muscles take up the largest share of muscle mass of the body.
M. gluteus maximus or buttock muscle big powerful antigravity muscle that starts with the sacrum and the back of the pelvic bone, goes down and catches are below the large rotator of the thigh bone, the back side. Muscle is the most powerful will provide leg in the hip joint and rotator upper leg outward. It is important with climbing stairs and lowering the body into a sitting position.
Gluteus medius and gluteus medius buttocks starts from the front part of the pelvic bones. His bundles collected and linked to the upper part of the thigh bone (trochanter major). Muscle goes a leg in the hip joint (abducira): front beams arching hips and rotate the thigh inward, while the rear parts Extend your hips and rotate the thigh outward. The weakness of this muscle causes ugly walk.
The smallest muscle of the buttocks (gluteus minimus) starts from the pelvic bones, but lower than the gluteus medius, and is linked to the upper part of the femur. Its function is abduction and internal rotation of the thigh.
As the best exercise for firming buttocks showed the squat because most affected gluteus maximus, a step forward and climbing on a bench or step on the platform better for gluteus medius and minimus. But for better performance it is necessary to combine as many different exercises to hit the muscles from different angles. Below we bring you some exercises with that you can have until the summer backside like a fitness model.
10 the exercises for the buttocks
Simple and basic exercise to raise the butt is certainly a deep squat. Stand up straight and stretch your legs a bit wider than shoulder width, toes turn outward, and the load to be in heels. In order to exercise even more effective take Girje and hold it at chest level. Lower the buttocks to the ground and slowly come back to the starting position. Keep your back straight throughout the movement.
2. Single Leg Romanian Deadlift
Stand up straight with medicine ball in his hands. From this position slowly lift your one leg back (slightly stiff), while the hands are going to foot the pivot foot until the raised leg and torso come almost at a right angle in relation to a dwelling leg. Dwelling legs also gently stiff as you descend down. The emphasis must be on the contraction of the gluteus in the final position of the exercise. Instead of medicine as a prop in this exercise can also be used dumbbells, Girje or plate weights.
3. Lunges with Dumbbells
Stand parallel with little feet apart, and take your dumbbells in hand. Step forward with right foot far forward, lift the back heel and knee hind legs low to floor. Return to the starting position and repeat the same with the other leg. Back all the time keep upright.
4. Single leg hip thrusts
Rely on one foot and shoulder on a booster (Plio box, bench or something similar.). The leg that you are relying on increase must be stiff, while the other leg stretched out and slightly raised from the bench. Hips and buttocks drop below the surface on which you have supported his shoulders and one leg. From this position you lift your hips up and glutes contracted in the final position of the exercise. Then again return to the starting position while the butt is completed a few inches above the floor and repeat the movement. Advanced exercisers can to better effect this exercise and work with some of the fitness equipment (Bulgarian bag, medicine).
5. Bridge with swiss Exercise ball
From lying on his back stiffened legs and feet midway pilates ball. Lift your hips and lower back while his legs and torso do not come in the same line. Return to the starting position. The arms are extended in front of the body.
6. Glute Hyperextension
Even though this exercise we work mainly for the lower back, with a little modification can also help to strengthen the buttocks. Lie on your device for hyperextension, hands placed on the chest, round the back and drop your chin to your chest. Lower slowly down (30 degrees to the legs) and lift the slightly up until our legs and torso come into the plane. Advanced exercisers can do this exercise and the load (plate weights, dumbbells, medicine ball).
7. Lateral band walk
Lateral band walk is one of the best exercises that you will hit the gluteus medius. In order for this exercise to be effective it is necessary to choose an elastic tire that suits your level of fitness. Put the rubber around both legs just below the knee. Legs spread shoulder-width apart and drop into the half squat. Work advances in the side. Make sure that your knees are always in the same plane and that does not move vertically.
8. Single leg stability ball Glute Cabel Kickback
Lie down on a pilates ball, so that your hips on the ball and hands you stand on the floor. One leg to attach the cable while you finger the other leg resting on the floor. Step back 39 inch-59 inch of reconciliation. Keep the wrist fixed, knee stiffened slightly and push the heel towards the ceiling keeping your hips stable on the ball so that there would be no rotation. Finally gestures kontrahirajte gluteus and slowly return to the starting position.
9. Bent knee donkey kicks
From the four-legged position, lift one thigh to the horizontal position and bend the lower leg, so that the angle between the thigh and lower leg 90 degrees. From that point on pushing the heel toward the ceiling, the first 10-15 reps perform in this position. Then make a move away leg outward (lateral) and repeat the movement 10-15 times with a different angle. Last 10-15 repetitions perform in a way to move the legs toward the inside (medial). Always at the end of the movement emphasize the contraction of the gluteus.
10. Side lying Clam
Elastic band set slightly above the knee, lie on your side and bend your knees. Place one arm behind his head, the other on her hip. From this position you open the knee so that the foot always stay connected. Repeat with the other leg.