Exercises for the buttocks at home –

Training at home has become much more common after the coronavirus pandemic — not having to travel to exercise makes life easier. But virtually everyone who works out in their own living room has wondered if it’s possible to achieve the same effect in the gym.

“Yes, we did, the only difference is that at the gym you have more artifices, more varieties, that is, more alternatives. It is also possible to use a greater overload, making you reach the maximum effort faster”, explains the personal trainer Roberto Lima.

Even so, he says it’s possible to guarantee amazing results at home with body weight.

EFFECTIVE TRAINING AT HOME

Invest in combinations: “and not just isolated exercises. The isolated exercises will just waste your time, because it’s no use doing only exercises for specific muscles”;

Maximum effort: “you have to know the best combinations of movements so that they can get close to your maximum effort and in the shortest possible time”;

Accessories: “you can invest in rubber bands, mini bands and dumbbells”.

EXERCISES FOR BUTTONS AT HOME

1

SQUAT

– (Roberto Lima/Disclosure)

“The starting position of the squat is done by measuring the shoulders, with a rotation in the feet and knees of 15 degrees outwards.

– (Roberto Lima/Disclosure)

Looking straight ahead, knees out and pushing through your heels to come up.”

two

LAST

– (Roberto Lima/Disclosure)

“In the past, the trunk should be slightly inclined, in order to activate the glutes more, exerting force on the front foot.”

– (Roberto Lima/Disclosure)

3

BULGARIAN SQUATS

Stand with your back to a ladder (or bench). Support one of your feet on top of the step, and the other should be on the ground, behind. Keeping your feet aligned, your spine straight and your abdomen tight, bend your knee to a 90-degree angle. Then return to the starting position.

4

HIP LIFT

Lie on your back, place both feet on the floor and bend your knees. Then lift your hips and return.

To make things more difficult, take one foot off the floor and repeat the exercise with only one foot supported. Then switch legs.

5

SQUAT WITH JUMPS

Stand with your feet shoulder-width apart, hands clasped in front of your chest, and lower into a squat position. Explosively push off the ground, jumping as high as possible.

Make sure you land on your toes. Upon landing, immediately crouch again.