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112
Workout

Beautiful buttocks - easy and fast

~54 min.
~648 kcal
⁉️ Comments

"Beautiful buttocks — easy and fast" — this workout contains a series of exercises for working out the gluteus maximus. Pay attention to the exercises "Lunge to the side in balance" and "Split squat" perform these exercises first on one side, then on the other. The "Swimmer's Start" exercise will help to pump the buttocks and thighs, and swinging the leg back will create additional stress on the buttock. Only regular workouts have a positive effect and noticeable visual changes in the body.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Front squats
5
Level: 1
R1
15
Front squats
5
Level: 1
R2
15
Front squats
5
Level: 1
R3
15
Balanced Side Lunge
6
Level: 2
S1
12
Split squat
4
Level: 1
S1
20
Balanced Side Lunge
6
Level: 2
S2
12
Split squat
4
Level: 1
S2
20
Balanced Side Lunge
6
Level: 2
S1
12
Split squat
4
Level: 1
S1
20
Balanced Side Lunge
6
Level: 2
S2
12
Split squat
4
Level: 1
S2
20
Swimmer start (alternating)
5
Level: 1
10
Sumo squats
6
Level: 2
15
Swimmer start (alternating)
5
Level: 1
10
Sumo squats
6
Level: 2
15
Swimmer start (alternating)
5
Level: 1
10
Sumo squats
6
Level: 2
15
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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