Exercise No. 1 – Squats with a side step
Position: standing, legs together. Take a step to the side, lower yourself into a squat, return to the starting position. Perform the same movement in the other direction. Perform 20 reps on one side and 20 reps on the other.
Don't lean on one hip, do the squat straight. Sit down until parallel to the floor, do not bend your knees inward, keep your back straight, slightly tilt your body forward, without bending your spine; The lower back is tense, bring your arms out in front of you to create a natural balance. Perform the exercise intensively, but be sure to follow the technique.
Features of training from Usmanova
What is the essence of classes from Ekaterina Usmanova? There really is nothing supernatural or complicated about them. For a comprehensive body workout, the girl only accepts basic exercises in the gym. It was they who helped her become the owner of a slender, seductive figure that has delighted men and women for many years.
- Usmanova pays special attention to warming up. It should take an integrated approach and not include grueling cardio exercises that require a lot of strength and energy to perform.
- To warm up joints and ligaments, the athlete recommends all kinds of squats without additional weights and burdens.
- In this case, technique is important. The back should always be perfectly straight, the elbows should be bent, and the knees should not protrude beyond the toes. Proper execution of squats provides stunning results and reduces the risk of injury.
The most effective exercises, according to Katya, which should be in any training program:
- Smith machine squats.
- Dynamic lunges.
- Leg press.
- Reverse lunges into Smith.
- Straight lunges with weights.
Interesting fact. It is important to take a break of 30 seconds between approaches. If a new exercise comes next, then rest for two minutes.
Exercise No. 2 – Curtsy
Lunges are one of the best exercises that “lift” the buttocks up, which removes that unfortunate fold under the butt. Curtsy is a type of lunge.
Position: standing, one leg forward, the other behind, keep your arms in front of you. Perform a squat by squatting onto the knee of your supporting back leg. The body can be tilted forward slightly to feel the stretch in the buttocks. Perform 20 reps on one leg and 20 reps on the other. It is very important to keep your hips straight, that is, not to turn your pelvis. In order for the buttocks to work, it is very important that the knee does not go forward, and that the back leans slightly forward.
If this area is not “burning” well for you, massage it before or after training, speed up blood circulation - this will increase the process of fat burning in this area.
A curtsey is often performed in motion: they take a step back, return to the starting position, then the same movement is performed on the other leg. But for most beginners this position is difficult to achieve: they lose their balance. Therefore, for the first time it is better to perform this exercise statically.
Exercise No. 3 – “Good morning”
This exercise works the upper buttocks. “Good morning” – bending forward with legs slightly bent at a slight angle.
Position: standing, legs slightly bent at the knees, lower back fixed, keep your arms in front of you, you can put a barbell or bodybar on your shoulders. Bend your straight body forward and use your buttocks to lift yourself up. Perform 20-50 repetitions.
It is important to feel how the buttocks stretch when performing the exercise. Bend over as low as the stretch in your buttocks allows; In no case should you strain your back, that is, you need to bend over by stretching your buttocks; the greater the stretch, the steeper the contraction phase, the more effect you will get. Make sure your feet are parallel and not too far apart.
To perform the following exercises you will need a mat.
We pump up our buttocks with fitness trainer Ekaterina Usmanova. The result will not take long to arrive
Ekaterina Usmanova is not just a leading fitness trainer, but also a powerful motivator for those who want to have a beautiful and toned body. Today, Katya is a confident leader in the ranking of the most popular fitness programs that promote a healthy lifestyle, proper nutrition and exercise. Obviously, each person determines his own goals. In this case, it all depends on the motivation and efforts that are made to achieve it. An important role in this is played by the example of an ideal body, which absolutely all girls dream of.
Katya Usmanova's butt is called the best in the vastness of the Russian segment of Instagram. This is not surprising, because she regularly performs a whole range of physically challenging exercises aimed at pumping up her gluteal muscles. When working on her body, Usmanova is guided by circuit training programs. This means that all exercises are done at the fastest possible pace without rest. With a minimum of rest periods, you will burn more calories and expend more energy, which means you will lose excess weight faster and shape your figure. This type of training involves activating fat burning in the body. It is suitable for both beginners who are just starting to take their first steps in sports, and regulars of fitness clubs.
Usmanova attaches great importance to warm-up, which has long become a habit for her. This is one of the key elements of the training process, which directly affects the effectiveness of the lesson. Usmanova is skeptical about grueling workouts in the gym, especially when it comes to cardio. Katya recommends starting with relatively simple exercises without weights. At the same time, the main emphasis should be placed on the technique of performing the exercises.
In her training, Usmanova, as a rule, uses the following TOP 5 exercises: squats, dynamic lunges, leg press, straight and reverse lunges. Each of these exercises helps to maximize the pumping of the gluteal muscles. They are subject to triple implementation. The break between approaches is 15-20 seconds. Long rest reduces the efficiency of training and disrupts your mood. Usmanova’s training base is classic squats with weights. Their role in training is especially clearly seen in the final approaches, when the exercises are performed at the end of their strength. However, in this situation it is important not to overdo it. Usmanova is an ardent opponent of training to the point of exhaustion, nausea and dizziness. No one needs such sacrifices. It is necessary to maintain a balance both in the choice of exercises and in the choice of load.
In order to get the butt of your dreams, you need to start squatting with an empty bar, gradually increasing the load. In this case, it is important to monitor the technique of performing the exercise and the position of the back. You should feel tension and burning primarily in the buttocks, and not in the shoulders and lumbar back.
An equally favorite exercise for Usmanova is the bench press. This is a repetitive exercise, the number of repetitions of which depends on your fitness level. In order to maximally tense the buttocks during this exercise, it is necessary to push the abs with the heels, and not with the entire foot. In addition, you need to monitor the position of your knees. They cannot be completely straightened. Otherwise, you increase the risk of injury.
According to Usmanova, nothing more effective than lunges for pumping the butt has yet been invented. Using her training as an example, Katya proves that with their help you can perfectly correct the shape of your buttocks and visually lift them. If desired, you can give them volume. However, this does not look beautiful on every body type. Therefore, it’s worth thinking about whether you need a “Brazilian butt” given your build. In the process of performing lunges, it is advisable to alternate different techniques. By alternating reverse, forward, dynamic and static lunges, you can achieve amazing results in a short time. In this case, it is also important to monitor the position of the back, which should always remain straight, thereby increasing the load on the gluteal muscles.
During the exercises, you need to tense your abs. This way you will kill two birds with one stone. Circuit training is the best option in terms of developing physical strength, endurance and maintaining fitness. In parallel with the buttocks, you can work the hips and back of the thigh. In this case, half squats with alternating legs moving to the side will help you. You can also practice leg raises while lying on your back, cross rhythmic lunges, or hip raises. Number of repetitions: 20-25 times. The number of circles is 3-4.
If you decide to opt for traditional squats, you should not do them quickly. In this case, technology suffers significantly. Essentially, your gluteal muscles should be pushing you out of a squat. In this case there should not be any load on the back. Before practicing cross lunges, you need to practice with static exercises. This way you will quickly learn to maintain balance and concentrate directly on the technique itself, and not on staying on your feet. One way or another, you should feel maximum tension in the gluteal muscles.
When performing leg raises, it is not necessary to use all the possibilities of your stretch. The point of this exercise is to create additional resistance to the gluteal muscles and force them to work. During this exercise, you must ensure that the body remains in a static position. If during training you feel a burning sensation in the buttocks area, then you are doing everything right. However, if by the time you finish the lesson you do not feel full impact, then you have not completed something.
Thanks to such intense training, the body's glycogen reserves are depleted, after which it will begin to use its own fat as an energy reserve. However, it’s worth dotting all the i’s right away, if you give your all during a workout in the gym, and after it you start eating fast food, washing down a hot dog with soda, there will be no result. While working out in the gym, it is important to eat a healthy and balanced diet. In order to have a toned body, you need to exercise every day. Even if you are not in the right mood or feel bad. In the first case, this is not a reason to cancel the workout, but in the second, you can slow down the pace of the workout, but you still need to exercise. The effectiveness of training directly depends on the level of self-discipline. To ensure that a plateau does not form during exercise, it is necessary to alternate periods of intense and low load.
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Exercise #4
Position: lying on your back, legs bent at the knees, toes pointing down. Straighten your legs up, tense them, spread them apart, bring them together and return to the starting position. Perform 20-30 repetitions.
Be sure to keep your legs tense as you straighten them. Don't blur your movements. This exercise involves the adductor muscles - the very problematic inner part of the thigh. When extending, the front part of the thigh is “dried out,” and when swinging, the inner part of the thigh is “dried out”; here it is impossible to pump these muscles in any way - here you either burn them or tone them. The main thing is to tense your muscles and not keep them relaxed. Remember to exhale as you spread your legs out to the sides.
Sports career
Ekaterina began her sports career with powerlifting. According to her, many areas, such as women's bodybuilding, were new in her small town. Because of this, Katya got her first competitive experience at barbell lifting tournaments. However, Usmanova actively recommends that girls engage in strength training, which, in her opinion, will be beneficial when losing weight, taking into account the correct loads.
The next stage was the championships of the Rostov region and Krasnodar region, where the athlete won prizes and titles with constant success. In 2012, Ekaterina took first place at the World Bench Press Championship, thereby making a good name for herself in the world of sports. In the same year, the girl decided to try her hand at a new field for herself - bodybuilding and took part in competitions in Sevastopol, where she was awarded an honorable second place, as well as an offer to participate in the Moscow tournament. Soon, at this championship, the championship was won in the “Fitness Model” category. At the age of 24, the champion became a finalist at the European Championships, as well as the world-famous Arnold Classic tournament.
One of the main successes of Ekaterina Usmanova is considered to be the second place received at the Russian Bodybuilding Championship in the “Fitness Bikini” category.
Unfortunately, today the girl left the sport and began training and consulting new athletes.
Exercise No. 5 – Raising your hips up while lying on the floor on your stomach
Position: lie on your stomach, bend your knees, heels together, toes apart, place your hands in front of you on your elbows. Rest your head on your elbows and try to press your entire body to the floor in order to concentrate on working your buttocks. Rest your head on your elbows, inhale, and as you exhale, lift your hips off the floor. Perform 20-30 repetitions.
Try to stay a little fixed at the top. At the bottom, if you have enough strength, try not to touch the floor with your hips - so that the muscles are constantly tense throughout the entire exercise. Rest for about minutes. Perform the set of exercises 2-3 more times.
Recommendations from a fitness instructor
Results from training can be seen within one to two months. According to Katya Usmanova and her colleagues, an integrated approach will help speed up the process of creating the perfect butt:
- Include exercises that work different muscle groups in your training plan. Don't limit yourself to training your legs and buttocks. For example, push-ups;
- try not to miss classes, set aside time for 2-3 workouts a week;
- adjust your diet. Minimize your consumption of fast food. Drink more water;
- After strength training, stretch to increase the effectiveness of your workout.
Creating the body of your dreams is real: introduce active sports into your life, eat right, and the result will not be long in coming.
