Training legs and buttocks at home - 3 basic exercises for women

The legs and buttocks are considered the most common problem areas. 8 out of 10 women are unhappy with this area of their body. Moreover, both plump and too thin girls who dream of acquiring curves want to improve.

The 3 exercises discussed below are basic and should be present in the program of most women (who do not have contraindications to sports). These exercises form the basis of training the buttocks and legs. Moreover, you can exercise not only in the gym, but also at home. This complex will help to form slimmer and more prominent legs and toned, elastic buttocks.

To see real results, you need to practice for at least a month - on average from 28 to 35 days. You should exercise regularly and do not skip it. Ideally, the intensity should increase - increase from day to day. In addition to training, you need to optimize your diet, as this directly affects fat burning.

How to quickly pump up your butt

In an effort to achieve results in pumping up the lower body, athletes often forget about the basic rules for building a muscle corset in general. This is about:

preliminary disposal of excess subcutaneous fat;
adherence to the principles of healthy eating;
eliminating bad habits from your usual lifestyle;
formation of a daily routine (eating, playing sports, getting up and going to bed should occur at the same time every day);
regular physical activity.

Such lifestyle adjustments will not become a problem for the athlete, only if there is great motivation and desire to change his body for the better. Psychologists recommend setting mini-goals for yourself at the beginning of the transformation journey, for example, going without sweets for 3 days. Their achievement will have a positive effect on the human psyche and stimulate him to further work on himself.

Another option for motivation could be the spirit of competition. The process of strengthening the buttocks can be started together with a friend who has similar goals and initial parameters. The desire to become the best will play into the hands of the athlete who ultimately wants to get the body of his dreams.

When pumping up your butt, it is important to keep in mind the features of narrowly focused training and avoid making the most common mistakes that can lead to the opposite result. These include:

incorrect selection of working weight;
same type of repetitive exercises (for example, daily squats with a barbell included in a training program designed for the whole week);
using exclusively power loads with weights;
daily training.

Important! The above mistakes can not only interfere with achieving results from sports and cause serious injuries, but also provoke intense burning of muscle fibers. This phenomenon will most likely provoke loss of muscle mass in the buttocks and sagging skin.

Be sure to check out:

How to properly squat for a girl to pump up her buttocks: the best exercises 8 of the most effective exercises for the buttocks for girls at home and a 4-week pumping program Taking a course to Brazil: pumping up the buttocks and thighs Pumping up the legs at home: exercises for girls

Exercises for the buttocks at home: technique and general tips

For the exercises to work as they should, adhere to the correct technique.

The main thing when working with the buttocks is regularity. Exercise daily or every other day, but at least 3 times a week. Break long workouts into several short ones. For example, instead of 3 hours 3 times a week in the gym, exercise every day at home for 25-30 minutes.
Learn how to properly do exercises for the buttocks at home, watch or ask a professional. If the trainer says that the upper part of the buttock should be tense, but you feel the lower part, you are doing something wrong.
Know your limits. If your level of physical fitness is low, and you take up hardcore exercises, then the effect will be the same: muscle pain and soreness. Start with simple and intuitive workouts. After 1-2 weeks, introduce new techniques and weights.
Breathe. Inhale through your nose and exhale through your mouth. Breathe in forcefully, do not hold your breath.
Stretch more than just your buttocks. Several times a week, do approaches on your arms, legs, and abs. This will help avoid disproportion when the buttocks are pumped up, but the stomach and sides remain flabby and lack tone.
Eat right. Your buttocks won’t turn into “nuts” if you eat squats with brownies and French fries every night.
Choose special sportswear. A robe, jeans, slippers or bare feet are not an option. Firstly, it is inconvenient, unaesthetic and sad. Secondly, sports shoes guarantee safety; the weight is evenly distributed on the foot, which reduces the risk of injury.
Take care of high-quality equipment for classes: mat, dumbbells, weights.
Be sure to warm up before and stretch after physical activity. This will help avoid injuries, sprains during training and relax tense muscles after strength training.

The most effective basic loads for training the gluteal muscles and lower limbs

Among the most effective basic loads for transforming the lower body are both static exercises and work with weights and in a simulator, for example, a crossover.

If you want to pump up your buttocks, you should first of all pay attention to:

Squats	Starting position (IP): place your feet apart from each other at a distance slightly greater than shoulder width; straighten the spine; Place a barbell with a working weight on your shoulders, holding it with your hands. As you exhale, bend your legs at the knee joints and squat down at least until a right angle is formed in them. In this case, it is important to ensure that the knees are approximately above the feet, and do not go forward. After holding in this position for 2-3 seconds, slowly return to the IP, while inhaling air.
Lunges with dumbbells	IP: stand up straight; feet stand next to each other; straighten your shoulders; Take dumbbells of working weight in your hands and lower them along your body. As you exhale, take a step forward and squat down, bending both knees. While in this position, it is necessary to evenly distribute the body weight between the legs, avoiding shifting the center of gravity to the back leg. Without pausing, return to the IP. Repeat similar actions, putting the other leg forward.
Swing your legs while on all fours	IP: get on all fours; knees slightly apart from each other; back straight; the head and body form one straight line; the gaze is directed downwards. As you exhale, raise your head and at the same time move one leg back. Bend the limb at the knee, thus forming a right angle. Keep your leg in a static position for the maximum amount of time, and then slowly lower it into the IP. Swing with the other leg.

Exercise 2: Sumo Squats

Sumo Squats: Proper Technique
Sumo squats are so called because in this exercise you stand as wide as a sumo wrestler. Beginners can place their feet as narrowly as the stretch allows. Compared to regular squats, the inner thighs are much more tense during sumo.

Correct technique for performing sumo squats

Stand straight, place your feet wider than when squatting, much wider. Keep your hands in front of you. It is also allowed to rest your hands on your knees.
From this position, begin to lower yourself down as if you were about to sit down, pushing your hips back slightly.
Squat until parallel to the floor, then rise up. The downward movement should be slower than the upward movement.

The exercise can also be performed with or without weights. The number of repetitions and approaches is the same as for squats. It is important that you feel the stretch, but not too much. If an unpleasant sensation occurs, do not squat hard.

The best complex for a beautiful butt and slender legs for girls

Taking into account the recommendations of qualified specialists in the fitness industry, a set of exercises for the buttocks and legs should vary depending on the gender of the athlete for whom it is intended. This advice is due to the physiological characteristics of the human body.

The following scheme is considered the most effective complex for pumping the lower part of the female body:

cardio training on a treadmill – 20 minutes;
classic version of the squat with a barbell on the shoulders - 3 sets of 15 repetitions;
sumo squats with a dumbbell of working weight - 3 sets of 20 repetitions;
alternate leg press in the simulator - 2 sets of 20 times for each leg;
lunges with dumbbells – 3 sets of 20 reps;
hyperextension without weights – 2 sets of 30 times;
classic plank – maximum amount of time (minimum 60 seconds);
jumping from a deep squat or cardio training in a stepper - 5 or 20 minutes, respectively;
cool down with elements of breathing exercises.

Important! Depending on the day of the menstrual cycle, the load on the lower body should vary. If possible, during the period of critical days, physical activity should be completely abandoned or reduced to a minimum.

Workouts for beginners: description

1. We offer you 6 ready-made sets of exercises:

Mon: Workout for the lower body (hips and buttocks) – presented below
VT: Interval training for body tone and weight loss
CP: Low Impact Cardio Workout
CT: Upper Body Workout
PT: Circuit training for problem areas
SB: Full body stretching

Repeat the program for 6-8 weeks, during which time you will be able to reduce volume, get rid of excess fat, develop endurance, tighten your arms, chest, stomach, thighs, buttocks.

2. Duration of training is about 30 minutes, including a warm-up for 5 minutes and stretching for 5 minutes. That is, the duration of the main lesson without warm-up and stretching is 20 minutes. This is an ideal time for beginners to work on target muscles without overdoing it.

3. The training is designed for beginners and beginners-intermediate levels, mainly for girls and women.

See also:

Top 30 exercises for slender legs
Top 50 exercises for the buttocks
Top 30 abdominal exercises
Program without jumping for girls for 3 days
Program for men without equipment for 3 days
Program for men with dumbbells for 3 days

4. For training, you will need a mat and some free space in the room. No additional equipment is needed.

5. The workouts are suitable for those who want to lose weight, burn body fat and tone their body. This is not a program for muscle growth and increasing volume.

6. How can you make this workout more challenging for your hips and buttocks:

Use leg weights
Use fitness bands
Use dumbbells
Increase the number of laps
Increase the number of repetitions or time spent doing the exercises

7. The structure of the workout for the hips and buttocks, which is suggested below:

Warm-up warm-up (5 minutes)
The first round is performed standing: the exercises are repeated in two circles (~10 minutes)
The second round is performed on the floor: the exercises are repeated in two circles (~10 minutes)
Stretching on the floor (5 minutes)

8. This program can be performed for a time or number of repetitions of your choice. If you want to do this workout for the hips and buttocks on a count, then the exact number of repetitions is indicated below in the description for each exercise. Please note that if you perform counting exercises without a timer, the program time may differ from the stated one, since the pace of the workout will be individual.

9. If you want to train according to time, then the exercises in both rounds are performed according to the scheme 30 seconds work / 10 seconds rest. To perform using a timer, you can download a mobile phone application (for example, Tabata Timer) or turn on a ready-made video with a timer:

10. If over time the load seems insufficient, then it is necessary to move on to more complex and intensive programs.

On our website there is also a series of trainings for advanced ones:

Mon: Intense workout for legs and buttocks
VT: Advanced Upper Body Workout
CP: Intense cardio workout at 500 kcal
CT: Low impact floor workout for problem areas
PT: Interval training for weight loss and body tone

Muscle tightening and strengthening program for men

Due to the characteristics of the male body, a training program aimed at transforming the buttocks and legs should involve mandatory work with weights, as well as static exercises. To achieve results from exercise in the shortest possible time, it is advisable for a man to use the following sequence of physical activity:

running in place with high hip raises – 10 minutes;
classic squats with dumbbells in hands – 3 sets of 20 repetitions;
alternate extension of the lower limbs in the simulator - 3 sets of 15 times for each leg;
deadlift with a barbell of working weight – 3 sets of 20 repetitions;
moving the legs back in a crossover – 4 sets of 15 times for each leg;
lunges with dumbbells or barbell – 3 sets of 20 reps;
cardio training on a treadmill – 20 minutes;
a set of exercises to stretch worked muscles.

Important! For guys, it is extremely important to increase the mass of working sports equipment due to the rapid adaptation of muscles to the weight used. At the moment muscle fibers get used to the current load, the process of their growth slows down significantly, and in some cases even stops.

Leg raise on the ground

Get on all fours and pull your stomach in. Straighten one leg and lift it up as high as possible. Bend the toe towards you and do not relax. Bend your leg at the knee, trying to touch your buttock with your heel. Do not bend at the lower back (to do this, keep your stomach pulled in), do not move your leg at the hip joint. Perform bending slowly and smoothly.

Do 20 lifts with each leg. 2 approaches.

Photo: AiF/Eduard Kudryavitsky

Build muscles with professionals

If you want to independently organize training aimed at pumping up the buttocks and lower extremities, it is extremely important for the athlete to study the opinion of qualified professionals on this issue.

Ivan Zimkin, fitness trainer

Ivan recommends that beginners avoid including exercises with heavy weights in their training program. In addition to the danger of serious injury, the athlete can thus start the process of burning muscles rather than tone them, for example. To competently construct an algorithm for the struggle for an ideal figure, according to Ivan, it is extremely important to study the physiology of your own body and increase physical activity as the muscles get used to it, and not from the moment of the first lesson.

Yulia Dvilina, fitness trainer

Julia believes that achieving a beautiful butt and legs with a properly structured training regimen will be easy for both women and men. She advises her clients to spend as much time as possible on basic exercises, in particular squats, lunges, and deadlifts. It is this kind of training, according to Yulia, that can help an athlete achieve his goal in the shortest possible time.

Yuri Moskvin, fitness trainer

Yuri considers it extremely important for effective pumping of the lower extremities and buttocks to perform a warm-up and cool-down before and after training, respectively. This habit will properly influence the growth of muscle fibers in the target areas. In addition, by following this recommendation, the athlete minimizes the risk of serious injuries, such as sprains, ruptures, cracks, and so on.

Swing your legs back

This wonderful exercise is not only effective, it has a number of other advantages: it can be performed anywhere and with any level of training, it has a lot of variations that allow you to load different muscle groups, and you do not need any equipment to perform this exercise.

It can be done standing, or you can do it on all fours. In this version, the exercise loads the gluteus maximus muscle and the muscles of the back of the thigh. Swinging to the side engages the gluteus medius muscle.

As an option, you can do upward swings - standing face down, leaning on your hands and one leg, raise the second leg bent at the knee as high as possible.

Another option is a rainbow. It is done almost the same as swinging on all fours, only a slight deviation to the sides is added: the foot of the working leg describes a rainbow.

Main conclusions

Understanding physiology, as well as knowing the specifics of training the lower body, success in pumping up the buttocks and legs can be achieved even by people who have never played sports before.
To get results in the shortest possible time, fitness trainers recommend that athletes create training programs based on gender, and also focus on basic exercises of various types.
Having familiarized yourself with the opinions of qualified professionals, even a novice athlete will be able to create an algorithm for his training.

When deciding to create a training program on your own, it is important to understand that, in addition to properly selected exercises, you need to completely reconsider your lifestyle. If you have the proper motivation and a serious approach to transforming your own body, success from training your buttocks and legs will not be long in coming.

One leg bridge

A very effective exercise. Lying on your back with your knees bent, straighten one leg and, keeping it straight, lift your pelvis so that your body is extended in a straight line. Rise up and down several times, trying not to touch the floor with your straight leg and buttocks. The exercise is done several times on each leg.

Skater Lunge

The proposed highly effective exercise for the legs perfectly works all the main muscles of the thighs and legs.

Start by taking a standing position with your feet shoulder-width apart and your arms at your sides. Take a big step back with your left leg and cross it diagonally with your right leg. At the same time, extend your right arm straight and to the side, and bend your left arm at the elbow and place it above your right thigh. Jump to the left about 60 centimeters, then return to the starting position.
Repeat on the other side. Do three sets of 20 repetitions.