In place of the thin girls from the catwalks come beautiful women with magnificent forms

In place of the thin girls from the catwalks come beautiful women with magnificent forms. Achieve a relief and elastic priests can be thanks to a persistent and long work on themselves. Today we will talk about effective exercises for training buttocks.


If you want to achieve a beautiful priests, you need to train large and medium gluteus muscles. The first – is next to the pelvic bone and is responsible for the volume, the second – forms the contour of the buttocks.

The appearance of the buttocks depends on the amount of fat tissue between the muscles and the skin. Rapid weight loss, a sharp weight gain, a sedentary lifestyle and lack of sports lead to ptosis of gluteal muscles – the sagging of the buttocks.

If the volume and elasticity of the buttocks can be changed by training, then the form of priests can not be changed. Choose exercises in accordance with your physiology. There are 4 forms:

  • Square
    This form indicates a healthy body. To “round off” the figure, you need to perform lifts on your side. Do not focus on slopes and stretching, it will only give an angular shape.
  • Heart-shaped
    Speaks of a lack of estrogen in the body. The upper part of the buttocks is small in size, and the lower part is bulky and rounded. There are no folds and lateral inflows. To pump the ass, eat properly and squat a lot.
  • Triangular
    Characteristic for skinny girls with a deficiency of body weight. Eat right, eat more fruits and vegetables. Do exercises designed to increase muscle mass at the bottom of the buttocks. Crouch with dumbbells and stretch.
  • Round
    With this form, the width of the waist and the width of the pelvis are approximately the same, but the buttocks are convex and bulky. The round ass says about the hormonal balance in the body. This form should be kept in a tone, so that there is no flabbiness and cellulite. For this it is enough to squat regularly.


If you just want to tighten the buttocks, train with large weights. Do 2 times a week, between workouts, observe a break of 2-3 days. If you start to feel pain in the muscles, do not be scared. Take a cardio and take a bath.

To make the buttocks visually smaller, discard exercises with weights. However, you will have to do it 5-6 times a week.

If your main goal – a set of muscle mass in the buttock area, include in your diet sports nutrition. Use protein, creatine and other supplements.

The first visible changes will become visible after 3 months, but you can achieve the desired result only after six months. Customize yourself for a long and hard work.


Basic sit-ups

Squats are the most effective exercise for training the buttocks. Stand up straight and spread your legs to the width of your shoulders. Keep your back straight and go down to a 90 degree angle. Then slowly rise. For efficiency, pause in a squat 10-20 seconds. Crouch 10 times in 4-5 sets.

Experienced athletes are advised to exercise with dumbbells or with a barbell. Adding weight increases the load.

Squats with jumping

Spread your legs across the width of your shoulders, put your hands behind your head. Sit down to a corner of 90 degrees. From this position, jump up sharply. Repeat the exercise 12 times in 4 sets.


Swings back and forth

It’s very simple: get up, grasp the back of the chair and make flops on each leg in turn. For efficiency, it’s important to train at a slow pace.


Mahi back on all fours

Stand on all fours and turn your legs one by one. Perform the exercise 50 times per foot. To increase the load, put the dumbbell on the leg and do the mahi. Try to do the exercise slowly.

Rises with a bent leg

Lie on your back, one leg bend in the knee. In this position, lift the pelvis as high as possible, while leaving the other leg straightened. Repeat the exercise 15 times in 7 sets.


Lifting the hips

Lie on your stomach, bend your knees and lift up. Try not to fall over on your side. Hold in this position for 1-2 minutes. Make 2 approaches.


Raising the Pelvis

Lay down on the floor, stretch your arms along the body, bend your knees and put them closer to the buttocks. From this position, lift the pelvis, straining the muscles of the buttocks. You can pause at the top to increase the load. We recommend performing the exercise, changing the number of repetitions: 4 sets of 15, 12, 10, 8 times.




Put your feet to the width of your shoulders, take dumbbells and start to make slopes. Try to set the priest back. The number of repetitions is 10 times in 4-5 approaches.

Do not replace dumbbells in the bar. During  rod traction, the  main load is the back muscles of the extensors, and the dumbbells force the muscles of the thigh and buttocks to work.

Falls forward

Exercise is effective for building muscle mass in the buttock area. Take the dumbbells in your arms, pull them along the body and make attacks . The wider the steps, the higher the burden on the gluteal muscles.


Plie with dumbbells

Wide legs spread out. Take the dumbbell and hold it with both hands. Crouch down, sinking as low as possible. Keep your back straight. Repeat the exercise 20-25 times.

Squats with an expander

Fold the expander in half and put it on your knees. Pull the expander with your legs as wide as possible. Put your hands in the lock in front of you and squat slightly. From this situation, take steps to the side. Execute the exercise 8 times on each side.


Rises on fitball

Lie down on the fitball and put your hands on the floor. Bend your knees and put your feet on the ball. From this position, raise the pelvis as high as possible. Repeat the exercise 20-25 times.


Exercises will not bring the desired result unless you take care of your diet. During training you will have to refuse:

  • from sweet and flour;
  • carbonated drinks;
  • foods high in fat;
  • fast food;
  • products containing flavor enhancers and artificial preservatives.

All these products contribute to the accumulation of fat. To remove excess weight, you do not need to constantly diet. Drink at least 2 liters of water per day and add to your diet more foods rich in animal protein. Protein is needed to strengthen muscle tissue.

Properly pump the ass and achieve the desired results will help you  fitness instructors of the club “Mango” . Trainers will prepare an individual training program for you  and advise on sports nutrition.

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