How to pump up elastic buttocks: learning to make a “gluteal bridge”
Squats are the first exercise that we remember when we are going to shape the buttocks. Although not only they are effective, but also the “gluteal bridge”. This is an ideal exercise, an exercise that will tighten your glutes without harming your thighs (usually there is a risk of pumping them) and knees (where there is minimal pressure). For greater effect, the exercise is performed with weight: dumbbells, a barbell or fitness rubber bands. At home, you can use water bottles or a bag of books.
The gluteal bridge: which muscles work
The gluteal bridge engages the gluteus maximus, gluteus medius and minimus, as well as the core, thigh, and calf muscles. Regular exercise improves blood circulation in the pelvic organs, which helps prevent gynecological diseases. Exercise is high in calories and is ideal for those looking to shape their back and lose weight.
How to do the gluteal bridge correctly
- Glute bridge with two legs . We put our feet shoulder-width apart, socks in one line. We lie on our backs and make sure that our knees do not fall inward. Twist your pelvis up slightly to straighten your back. Next, raise your pelvis without bending your lower back or relaxing your abs. Fix at the top point and while inhaling, slowly lower the pelvis down. Key notes: watch your knees so that they do not go towards each other when lifting and lowering; don’t go very high; do not add unnecessary arch in the lower back. Your body should form one straight line from knee to shoulders. Do three sets of one minute each. To “finish off” the first exercise, remain in a static position at the top point and add movement with the knees outward (pulses) for 45 seconds. The pressure should be on the entire foot.
- Glute bridge on straight arms with leg movement. Standing on the entire right foot, the support falls on the hands: they are located slightly wider than the shoulders, the fingers are directed outward. From here we lift the pelvis up and raise the left leg at an angle of 90 degrees. Make sure that the lower leg of the left leg does not fall below the right knee. Pull the left leg forward in parallel with the floor, pull the toe towards ourselves. We take the left leg out, return and pull the knee towards us. At the same time, we always keep a static position, a tense press and a slightly twisted pelvis. Do three sets of 45 seconds.
- Gluteal bridge with straight arms. Stand on your entire right foot, the support falls on your hands: they are located slightly wider than the shoulders, the fingers are directed outward. From here we lift the pelvis up and raise the left leg at an angle of 90 degrees. Make sure that the left shin does not fall below the right knee. Lowering the pelvis down, we hold the leg in weight. We take a breath, lightly touch the floor and, when going up, a short pause. Make sure that the shoulders are down. We press the floor with our hands and do not raise our shoulders to the ears. Do three sets of 45 seconds.
- Glute bridge from the floor on one leg in short range . Lie on your back. The right leg is bent at the knee. The whole foot is on the floor, the shoulders are straightened. Tighten the pelvis a little, try to immerse the lower back into the floor. The press is tense, the left leg is perpendicular to the floor and rises up. We push with our right foot off the floor and raise our pelvis not very high. Next, we work in a short amplitude. Do three sets of one minute each.