Best exercises for growing booty at home

RSS

Did you know that gluteus maximus is the largest muscle of over 640 muscles in the body?

The gluteus muscles are one of the most important muscle groups in your body. They play a big role in daily functioning and activities such as walking, running, climbing stairs… Gluteus also have a role in stabilizing the hip joint, maintaining balance and the correct position of the spine.

Activation of large muscle groups such as the gluteus accelerates the release of hormones that regulate the building of all your muscles.

When we talk about the gluteus, we mean three muscle groups: gluteus maximus, gluteus medius and gluteus minimus. All three start from the pelvis and with their function enable the movement of the legs backwards (extension), movements outwards (abduction) and rotations (internal and external rotation).

The "Brazilian" booty is not a matter of genetics, but the result of hard exercise. The secret of how to get a tight and shaped butt doesn't really exist. All you need to do is focus on certain exercises and be persistent. Perseverance and time are required for each result.

The first rule when exercising is to consciously involve the muscles when performing the exercise - in this case the gluteus.

You can think of muscle activation training as brain training. To activate the muscle, the brain sends an electrical signal (command) through the spinal cord to the neuromuscular junction. There, the electrical signal changes to a chemical one and that muscle is activated. Training for the activation of the target muscle group refers to the strengthening of the path between the brain and the muscles, which enables greater efficiency. So, it is important that you consciously tighten and activate the buttock muscles when performing the exercises.

 

Warming-up

Warming up prepares the body for effort by increasing the heart rate, directing the blood flow to the active muscles and thus providing a better supply of oxygen. Warming up "softens" muscles, connective tissue and joints, thus reducing the risk of injury. You need a continuous movement of 5 minutes or more that will speed up your pulse, increase your body temperature and prepare your muscles for work.

The easiest way is to start training with a light run for 5-10 minutes.


Squat

Spread your legs so that your feet are placed a little wider than the width of your hips. The feet should be facing slightly outwards. Look straight ahead, head in extension of spine. Place your hands straight in front of you, parallel to the surface. Back straight, keep your spine in a neutral position. The hips should be pulled back and lowered, as if you want to sit on a chair. Squat depth depends on mobility and flexibility. Go down as deep as your body allows, without lifting your heel. It is important to start the movement by bending the hips and knees at the same time and not just by bending the knees. It is very important that you take care of the alignment of the knees with the feet, ie that the knees do not cross the imaginary line of the toes.

* You can perform this exercise with your own weight or Wellbooty band that gives an even better effect

 

Side squat walk

Get down in a squat position. The knees are bent at approximately 90 degrees. Spread your legs so that your feet are placed a little wider than shoulder width. Back straight, keep your spine in a neutral position. Make 8 - 12 side, small, steps to one side and then the other.

 

* You can perform this exercise with your own weight or Wellbooty band.

 

Kick Back

The starting position should look like your legs are together, your knees are slightly bent, and your spine is in a neutral position. To do this exercise, you need to shift the focus to one leg. Lift the other leg backwards, keep it in that position and pulse (make small, fast movements) for at least 15 seconds, and then immediately, without a break, change the support and do this exercise on the other leg for another 15 seconds.

 

* You can perform this exercise with your own weight or Wellbooty band .

 

Lunge

Place your feet hip-width apart. Step forward with one leg bending the knee until the upper leg of the leg that is forward is parallel to the ground, while the knee of the returning leg is as close as possible to the floor and behind the vertical line connecting the shoulders and hips, return to starting position and repeat with the other foot.

 

* You can perform this exercise with your own weight or with a barbell, dumbbells, medicine, kettlebells, stepper.

 

Side lunge

Place your feet hip-width apart. Step to the side, shifting your weight from one leg to the other. Push the hips as far back as possible and make sure that the spine remains in a neutral position. Also, make sure your knees and toes are in the same line. You push the ground with the outer edge of your foot and return to the starting position with the strength of your stepping foot.

* You can perform this exercise with your own weight or with a barbell, dumbbells, medicine, kettlebells, stepper.

 

Criss-cross lunges

Place your feet hip-width apart, your arms in front of your body or on your hips (unless you are using a barbell or dumbbell). Take a big step back - diagonally with your right foot, placing it behind your left. Bend your knees and lower your hips. Keep your torso upright.

 

* You can perform this exercise with your own weight or with a barbell, dumbbells, medicine, kettlebells, stepper.

 

Glute Bridge

Lie on your back with your knees bent. The hands are on the side, next to the body with the palms facing the floor. Tighten your stomach and buttocks. Lift your pelvis off the floor until your knees, hips and shoulders are in the same line. Hold the upper position for two seconds, then slowly lower your pelvis back to the floor.

* You can perform this exercise with your own weight or with Wellbooty band.

 

Hip Thrusts

An exercise that needs a little attention while learning. Place yourself in the position of the bridge, with the upper part of the body to be placed on a hill (eg a stepper). Tighten your stomach and buttocks. Lift your pelvis off the floor until your knees, hips and shoulders are in the same line. It is important to keep the abdomen tight because the spine must be in a neutral position. Hold the upper position for two seconds, then slowly lower your pelvis back to the floor.

* We can perform this exercise with our own weight or Wellbooty band.

 

Conclusion

It’s just up to you to start and persevere in it! Start with your own weight and later you can include different props and increase the intensity by adding a load

Previous Post

  • Wellnessan Team