Many exercises to increase buttocks require no heavy equipment so they can be practiced almost anywhere, even at home, though, keep in mind that like all who seek exercise increases muscle volume consistency is the key to getting results.
Ideally, perform three to four sets of 15-25 repetitions depending on your current fitness level. Also you can forget about the cardio, at least 20 minutes five days a week.
It is best to combine a healthy diet and exercise, so you're on track to have the back you've always wanted!
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1.- Dumbbell Squat:
Squats are arguably the most useful exercise you can do in the gym or at home because it gives greater strength and tone the gluteus.
Start with your feet apart at shoulder height because a wider position works more the inside of the thighs and under the buttocks. Slowly bend your knees to lower your body, the goal is to make your thighs are parallel to the floor. The more you feel, the more work the glutes. It has two or three seconds and then press down on your heels to elevate.
Combine it with the dumbbells, and you have a workout that builds both the top and bottom. It is important to mention that the squat requires good balance, is very important to warm her legs before doing this exercise.
2.- Lunge with dumbbell side elevation:
The strides are a well known exercise to work all the major muscles of the hips, buttocks and thighs.
The lateral stride is intended to strengthen thighs and buttocks holistically.
We started to put us standing with feet parallel and your torso upright while we contract the abdominals. From this position we move one leg to the side and fully support the foot on the floor as the knee flexed and go down the body, for which you may need a slight inclination of the torso which can be complemented with the extension of the arms to the front to balance.
The displaced leg thigh should be parallel to the floor and foot and knee should always point to the same direction so as not to cause rotation of the joint and damage it. Important, never set foot off the ground should not be curvase column, but can lean torso but the column should be kept extended.
We must remember that the inhalation should be done to move the leg to the side to make the stride and exhalation is done to return to the starting position by concentrating the displaced leg strength that pushes the body upward.
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3.- Dead weight:
Stand holding the dumbbells in front of your waist and down to shoulder height, feet apart with the same as the width of the shoulders.
Keep your legs straight and the dumbbells in each hand, Fold the waist, letting the dumbbells hang down, down as much as your flexibility allows you, keeping your abs and back strong. Descend from the waist up, lowering the dumbbells to the floor.
Do not forget to bend your knees slightly. When these completeamente straight lifts the dumbbell and raise your elbows until your chest alcanzen to. Up again in the same way you came down to get into a standing position.
4.- Dumbbell Side Lunge
The lateral strides are a variation of traditional work great for the hips and inner thigh.
We will place standing with your torso upright and your feet at shoulder width apart with a dumbbell in each hand.
From this position, we will move one leg to the side. We will support the foot on the surface, while flex the knee and lower the body slowly. At all times endeavor to maintain neutral spine, may be necessary to slightly tilt the torso and arms extended forward, simultaneously, in order to keep his balance. The thigh of the bent leg should be parallel to the ground.
It is important to keep the right knee behind the toe, torso upright and abs tight.
Try not to lift your heels and foot support is stationary. Remember that you can tilt the trunk, but the column must be extended
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5.- Kicking buttocks
Kneel with your back parallel to the ground. With a controlled motion, push one foot back as if you were kicking. Make sure the maximum flex and tighten the buttock for a few seconds when the leg extended behind you have. Return to starting position and repeat the exercise with the opposite leg. repeat 3 sets of 10 moves each.
>> Click Here program complete for Increase Buttocks <<
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