The most problematic areas for many people are the buttocks and abdomen, so to bring them into shape, you need to work well. The abdominal press and buttocks are among the largest muscles of the human body, for their transformation, sufficient loads and effective exercises are needed. You can work on these areas not only in the room on simulators, but also at home without equipment. Include these exercises in the training program as an independent complex or supplement to the main lesson.
Doing exercises for the press and buttocks is actual not only in the hall and on sports grounds with simulators. The best elements for the buttocks and abdomen do not involve the use of equipment, but it is very important to perform them technically correctly and consistently. Use these exercises 3-4 times a week in combination with other elements or separately, as an independent training.
Complex for buttocks and press
Some exercises will seem too easy, but this is not so.
Gluteal muscles and abdominals are among the largest and strongest muscle groups in the human body.
For their development, significant loads and a correct technique of performing movements are required.
Four-legged leg lifts
During the exercise, the back should remain straight, control this moment in the reflection of the mirror. Get on all fours with your knees and wrists supported, spread one leg back so that it is parallel to the floor. Straighten your leg and lift it as high as possible, and then return it to the starting position. Do the right number of repetitions on one leg, then on the other.
Low slits
After doing this exercise, you will feel how the buttocks worked, all the next day. Standing with your back straight and hands at the waist, put one leg back and rest on the floor with your toe. Bend the leg that remained in front, so that a right angle is formed in the knee, the knee should not go beyond the line of the toes. Return to the starting position, do a few repetitions, and then change your leg.
Basin lifts up
A simple exercise, works the abdominals and buttocks at the same time, also develops the lower back and hamstrings. Compared with other exercises, it is considered weak, but well suited for home training. Lying on the floor on your back, stretch your arms along your body and place your palms down. Bend your knees and rest your feet on the floor, then tear off one leg from the floor and straighten it in the air. In this position, tear off the pelvis from the floor, then go back, make an approach on one leg, then on the other.
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Squats in the technique of sumo
The wide pose of the legs during squats increases the load on the buttocks and the inside of the thigh. Spread your legs as wide as possible, start squatting, knees apart to the sides. Knees should not look forward, but to the sides this point is important to control. Lower yourself in a squat until your hips are parallel to the floor, or as low as you can. Slowly return to the starting position, repeat the right number of times.
Torsion of the lying body
Simple but effective exercise on the press. To do this, you need to lie on your back and put your hands behind your head, bend your knees and rest your feet on the floor. Slowly tear off the upper back from the floor and lower it, the movements should be smooth, without sudden jerks.
Lath
One of the most powerful static exercises for abdominals and glutes, which will also make the muscles of the cortex, arms and legs work. In the classic version of the bar, the body should be straight and parallel to the floor. It is especially important to monitor the straight position of the lower back. Standing in the bar, strain the muscles of the press and buttocks.
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