Fitness at home: 7 exercises to feel the gluteal muscles

Although some say that it is impossible to pump up the buttocks at home, we repeat the exercises of the trainer of the PMP monostudio network Daria Razumeeva, and we are convinced of the opposite.

slopes

– We put our feet on the width of the pelvis, put our palms on the pelvis.

– Inhale – we lean forward, bend the legs slightly at the knees, direct the pelvis back. We keep our back straight, shoulders straight, abdominal muscles tense.

– Exhale – return to the starting position.

PS With the knees in line with the feet, we stretch along the entire length of the spine.

fulfill: 15-20 times.

Bends on one leg

– We stand with our backs one step away from the wall. Right leg stays on floor, left leg bent at knee and foot against wall (knee under pelvis, foot and knee in line). Palms on pelvis.

– Inhale – at the same time we bend forward, bending the supporting right leg at the hip and knee joint, we take the pelvis back, maintain traction along the spine. The right knee is in line with the foot.

– Exhale – return to the starting position.

We switch sides.

PS With the left foot we press against the wall, and with the right foot we press on the floor, while raising the pelvis to its original position, bringing it in line with the chest.

fulfill: 15-20 times.

Wide stance squats

– We keep our legs wide. Hips, knees and feet turned outward, we put our palms on the pelvis.

– Inhale – we squat, keeping our back straight, directing our knees towards the feet. In the lower part, the knees are above the heels.

– Exhale – return to the starting position, stretch for the crown of the head.

PS You can use rubber shock absorbers. We place it on the hips or legs.

fulfill: 20 times.

Hip abduction folds

You will need a small towel to perform the exercise.

– We put the right foot on the floor, the left foot on the toe next to the right foot, on a towel. Palms on pelvis.

– Inhale – we lean forward and at the same time move the left leg away from the right, sliding the towel on the floor, directing the pelvis back. Maintain traction across the spine.

– Exhale – return to the starting position.

We switch sides.

PS We focus on the supporting leg, as if doing an incline on one leg. The pelvis, chest and head are always in line.

fulfill: 15-20 times.

shoulder bridge

– Lie on your back, bend your legs, put your feet on the floor, put your heels under your knees. Hips and feet at the width of the hip joints. Extend your arms along the body, palms down.

– Exhale – straightening the legs at the hip joints, lifting the pelvis off the floor.

– Inhale – return to the starting position.

PS Leaning on the feet at the highest point, we keep the abdominal muscles tense, and the thoracic vertebrae, knee, pelvis and shoulder form a single row.

fulfill: 15-20 times.

Supported shoulder bridge on one leg

– We lie on our back, bend the right leg, put the foot on the floor, put the heel under the knee. We put the left foot on the right thigh, turning the knee and thigh outward. Extend your arms along the body, palms down.

– Exhale – straightening the legs at the hip joints, lifting the pelvis off the floor.

– Inhale – return to the starting position.

We switch sides.

fulfill: 15-20 times.

Leg lift while lying on stomach

– We lie on the stomach, put the forehead behind the palms, elbows to the sides and in line with the hands. The legs are extended from the hip joints, the pelvis and the anterior surface of the thigh are pressed to the floor. The abdomen is slightly raised.

– Inhale – slightly lift straight legs off the floor, press the pelvis and front of the thighs to the floor.

– Exhale – return to the starting position.

PS It is important to stretch the entire length of the spine, removing the ribs from the pelvis from the side. We stretch the navel to the lower waist, as if we want to make a small arch under the stomach. We work with the chest to the floor, the shoulders are lowered. We exclude flexion in the knee joints, the legs are always straight and extended from the pelvis.

fulfill: 15-20 times.

All exercises should be done in two rounds.