How to squat properly to pump your buttocks

A sedentary lifestyle affects the appearance of the buttocks. The lower part of the body becomes soft and shapeless, covered with an “orange peel”, and swims with fat. You can restore elasticity to the pope, increase it in volume and tighten the skin at the fifth point using squats. It is necessary to engage regularly, having adopted several special exercises, thanks to which the medium, small and large varieties of the muscles of the gluteal region are involved.

General recommendations

1. The main condition is to keep your back level so that the main load falls not on the lumbar region or lower limbs, but on the fifth point. It is forbidden to bend your back in an arc, you cannot stoop.
2. Classes are advised to be held in front of the mirror in order to be able to monitor the position of the body. It is recommended to draw an imaginary line from the neck to the coccyx. When the body will lean forward, the spine should not protrude beyond the straight line.
3. Feet need to stand firmly on the ground. If you have to exercise on a slippery surface, you should grab a special sports mat with a rubber coating.
4. It is forbidden to take heels or socks off the ground. Rest on the entire foot without rolling, otherwise the main load falls on the hips and ankles, and the gluteal region is strained to a minimum.
5. Rises and lunges are smooth, sharp jerks not only interfere with muscle development, but can also cause sprains and injuries to tendons or joints.
6. Tearing the heels off the floor, the person at risk risks damaging his 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 injuring the joints increases.
8. Professionals recommend giving preference to exercises with shallow squats when the buttock drops to the level of the knees, but not lower. It is the right angle that guarantees maximum muscle tension, and a quick result.
9. We must not forget about breathing: falling, gaining a full chest of air, rising, slowly exhaling. Do not swallow oxygen or empty the lungs so as not to overload the heart and vascular system.
10. Having descended to the extreme point, linger for 5-10 seconds, straining the maximum number of muscles, and only then gradually 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. An alternative is bottles, water or sand is suitable as a filler.
12. Weighting agents from 3 kg should appear in the athlete’s arsenal after 2-3 weeks of training. It is better to use the bar under the supervision of a professional, preparing the body for serious loads.
13. Squatting, be sure to strain the press. In this case, a tightened abdominal corset is formed, and the lower back and vertebral discs are reliably protected from sprains and injuries.
14. It is recommended to increase weight after the technique of squats is worked out. If the buttocks need to be tightened and slightly pumped up, do not get involved in large weighting agents.
15. If you use the force of inertia when lifting, you can not achieve the desired result. During classes, it is necessary to use the gluteal muscles, abs and legs.
16. The situation must be stable. If it is difficult for a person to maintain balance, it is worth spreading his legs a little wider.

Classical exercise for the buttocks

1. Take a traditional stance. Feet should be shoulder width apart, with straight arms pressed to the sides.
2. Knees look straight ahead. Do not turn around during exercise.
3. Gently lower the buttocks to the level of the knees, arms extended in front of you so that they are parallel to the hips. Thanks to this, the effect of classes is enhanced.
4. Put the fifth point back, but the knees should not protrude strongly forward. You can imagine that you need to sit on an invisible chair.
5. Hold for a few seconds, and then slowly rise, slowly exhaling air, and lowering his hands down.

Lunge Exercise

Initially, it is worth doing without weighting, after which you can use small dumbbells, one in both hands.

1. From the classic 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. Lower the body down, bending the knees at a right angle. The load falls on the left foot, tear the right heel off the ground, resting against the surface with a toe.
3. Hands should hang down along the body without bending at the elbows. The right knee almost touches the ground, looking directly in front of you, without lowering your head.
4. Hold for 5 seconds, rise, working only with the muscles of the legs and buttocks. The back remains straight, as does the neck.
5. Make 3 to 7 lunges, and change the left lower limb to the right.

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

Exercise for buttocks with increased load

1. The standard starting position, but the legs can be put a little narrower. Transfer body weight to the right leg, trying not to lean to the sides.
2. Raise the left limb without bending at the knee. The sock should look up, you can pull it a little on yourself to use more muscles.
3. Squat slowly while balancing on your right foot. Stretch your arms forward without bending so that they are parallel to the left limb.
4. It is difficult for beginners to perform this exercise without support, therefore it is advised to put a chair nearby, or lean against the wall with one hand. If there is something resembling a pillar in the house, you can wrap it around with a long towel or rope, and use this device during squats.
5. Returning to the initial position, lower both hands, but keep the left leg raised.
6. Perform 3 to 10 repetitions, and only then change the limbs. To do similar exercises with a raised right leg, and relax before the next call.

Important: Such squats will help to quickly strengthen the gluteal muscles, making the fifth point elastic, like a nut. Gradually dimples and cellulite disappear, the shape of the priests improves.

Exercise three, four - legs wider

There is an excellent exercise called plie, during which not only the middle gluteal muscles are involved, but also the inside of the thigh. They are suitable for girls with "ears" in the upper legs.

1. The lower limbs are widely spaced, the socks should look in different directions so that the thumbs are parallel to each other.
2. Pick up two small dumbbells, or a 1.5 liter bottle filled with sand.
3. Set the upper limbs in front of you, grasping the load with your fingers, but do not lower your shoulders, do not hunch your back.
4. Squat down smoothly, spreading your knees to the sides, look in front of you. Feet should not be torn off the floor.
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 thighs are parallel to the floor.
7. If it is too painful to go down so low, you can not overstrain the body. It is recommended to supplement the exercises with stretching exercises.
8. Raise the pelvis smoothly, without repelling and without springing. Hands do not bend at the elbows. Only legs and buttocks should work.

Important: Dropping during a squat is not recommended below.Such actions only increase the risk of tendon stretching or joint injury, 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, loading both hands with dumbbells with the same weight. Perform an exercise with a straight back, preferably in three counts, but avoid sharp jerks. The knees should be bent at an angle of 90 ° so that the femur is parallel to the ground. Return to the starting position smoothly, "one-two." Straighten the legs, but leave the knees slightly bent so that tension is felt in the muscles.

Recommendations

• Leave the pelvis back, and slightly extend the shoulders with the chest forward. Knees level with socks.
• The muscles in the arms should not be strained, but relaxed as much as possible. Dumbbell weights should be lifted by the legs and buttocks.
• The chin and gaze are directed upwards, but the head cannot be thrown back strongly.

Maximum load

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

1. Put the barbell on the deltoid or trapezius muscles. Leverage your shoulders back a bit.
2. Hands grab the bar. The position of the palms can be any, the main thing is that it is convenient to keep sports equipment.
3. The back remains straight, legs spread apart shoulder width apart, and knees bent slightly to protect joints from injuries.
4. The gaze is necessarily directed in front of you, or slightly up, with your eyes you can follow the point on the wall. The chin is slightly raised, but not much.
5. Socks should “look” in opposite directions. Slowly go down, protruding the pelvis back, as if about to sit on an invisible chair.
6. When your legs are bent at right angles, stop. You can linger for 1-2 seconds, or immediately start the climb. Knees cannot be joined together, it is better to slightly apart. Do not forget to strain the press, slightly pulling in the stomach.

Important: If you can’t stop tearing your heels off the floor, you can put small rubber coasters under them, or ordinary iron pancakes.

Other types of butt squats

With a jump
The upper and lower extremities are straight. After jumping, fold your arms over your chest with a lock, protrude your elbows slightly forward, and spread them apart. Having landed on the feet, immediately crouch, taking the pelvis back. Hips should be parallel to the floor. From a half-sitting position, jump up and sit down again.

Nuances and Tips
Buttocks need to be trained at least 2 times a week, but a maximum of 4 so that the muscles have time to recover.

The duration of the classes is 25–40 minutes, depending on the number of exercises. Recommended from 3 to 5 approaches, 4-10 reps, always with three or five minute breaks.

Precautionary measures

Contraindications to squats can be joint diseases and bone injuries, scoliosis and hernia. You can’t pump the buttocks in this way with varicose veins, vegetovascular dystonia, some heart problems and hypertension.

If discomfort or pain occurs in the knees during the exercise, you should immediately stop exercising.

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

Video: buttock training for beautiful girls