Pumping: training with dumbbells for slender hips and a round buttocks

This complex includes five exercises for pumping the hips and buttocks and is performed in an interval manner - with alternating intense work and short rest.

Thanks to this format, the entire workout will take place at a high heart rate, and the leg muscles will get a good load even with light dumbbells.

You can perform this complex as a full-fledged homework, and also use it as a finisher - to “finish off” your legs after squats and movements on simulators in gym.

How to do the workout

The complex consists of the following exercises:

1. Squats with dumbbells at the shoulders.
2. Reverse lunges.
3. Jumping out of a squat.
4. Lateral lunges with an inclination.
5. Squat hold.

Set a timer and do the first exercise for 30 seconds. Then rest until the end of the minute and move on to the second. Thus, do all the exercises according to the list, then take a break for 1-2 minutes and start again. Perform three to five circles, focusing on your condition.

How to do exercises

1. Squats with dumbbells at the shoulders

Place your feet shoulder-width apart or slightly narrower. Take dumbbells and hold them in bent arms. Perform squats at an energetic pace, trying to go as low as possible. Make sure that your back remains straight and your heels do not come off the floor.

2. Reverse lunges

Hold the dumbbells in straight lowered arms on the sides of the body. Perform reverse lunges while stepping back. Lower yourself down until your knees almost touch the floor. At the bottom of the exercise, tilt your body forward, keeping your back straight.

3. Jumping out of a squat

Continue to hold the dumbbells in lowered hands at the sides of the body. Perform squats, and go upstairs with a jump.

4. Lateral lunges with an incline

Perform side lunges, alternating sides through time. Tilt the body forward so that the dumbbells almost touch the floor next to the leg bent at the knee.

5. Squat Holds

Stand with your feet hip-width apart, hold the dumbbells in straight lowered arms. Complete squat until the thighs are parallel to the floor or close to it, and then fix this position and try to stand there for the next 30 seconds.

Write how it feels after a workout. Are the thighs on fire?