Pumping: home workout for those who want a round ass

This workout will perfectly load the hips and buttocks without any equipment and weights. You can practice at home or outdoors if you find a stable support, such as a bench in the park.

How to do the workout

Do three rounds of the following exercises:

1. gluteal bridge on one leg - 15 times on each.
2. Squat with leg abduction in different directions - 8 times from each leg.
3. Lunges forward and backward - 12 reps on each leg.
4. Stepping - 20 repetitions with each leg.
5. Raised Pistol Squats – 8-10 reps per leg.

Perform movements in a row, resting between them for no more than 60 seconds.

How to do exercises

1. Glute bridge on one leg

Lie on your back, bend your knees and place your feet on the floor. Raise one leg, place your hands along the body, palms down. Strain buttocks and fully straighten the hips, and then slowly lower back to the floor and repeat. The farther from the pelvis you put your foot, the more difficult it will be to do the exercise.

2. Squat with leg abduction in different directions

Stand straight and lift one leg, bending it at the hip and knee joints - this is the starting position.

Bend the supporting leg to an angle of 45 ° at the knee, at the same time stretch the second to the side and touch the toe of the floor. Return to the starting position, and then again lower into a semi-squat on the supporting leg, but this time extend the second diagonally back.

For the third time, from the starting position, stretch the leg back. This combination counts as one.

3. Lunges forward and backward

Perform a lunge forward, trying to lower yourself until your thighs are parallel to the floor. Rise up and step back into a lunge without pause. This counts as one time. Keep your back straight and lean forward slightly as you lunge.

4. stepping

Find a stable support about 40-50 centimeters high. Place your foot on it, put your hands on your belt so that there is no temptation to lean on your thigh.

Climb to the support, fully straighten the working leg, then go down, but do not remove the foot - immediately perform the next repetition. Try not to push off the floor with the second leg, so that the entire load goes to the muscles of the working one.

Do 20 reps on the right foot, then switch feet on a raised platform and repeat on the left.

5. High Pistol Squat

Make sure your elevation is really stable. If you are afraid, ask someone to insure you - to stay by your side until you get comfortable.

Place your right foot on a raised platform (inner part along the edge) and rise. Fulfill sit-ups on one leg, pull the other down and slightly forward so as not to touch the floor. You can stretch your arms forward to maintain balance.

After doing eight repetitions with one leg, turn around on a raised platform and repeat with the other.

Write in the comments which exercise seemed the most difficult.