How to improve the shape of the buttocks: 6 tips from sports coaches

In other words, don’t just do cardio. Even if you lift the corner of the treadmill, long sessions on the cardio machine will burn the fuel needed for muscle growth.

To strengthen the gluteal muscles, exercises with weights are recommended – from very small to large. After entering the gym, warm up and start with barbell or barbell exercises. With heavy weights, do 2-3 sets of 3-6 reps. It is important to control the trainer so that the exercises are performed correctly and are useful.

Oddly enough, their condition is also very important for pumping up the buttocks. For biceps, the straight leg deadlift is helpful.

If you catch yourself with your phone in the middle of a workout, put it down and come back. Muscles will swing only when overloaded, and long pauses do not contribute to the load. 30-60 seconds and continue.

In order for the muscles to bulk up properly, increase the weights in the exercises every 2-4 weeks. But do not try to immediately squeeze the maximum – you will stretch the ligaments and achieve nothing.

If after a workout you literally feel every “target” muscle, great. This means that the body helps train them and you get a little closer to your ideal.