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The Kardashians set many beauty trends and one of those trends is gorgeous buttocks. So in this article, we will discuss how to build gluteus muscles and consequently look as hot as Kim, Kourtney, Khloé. Let’s start with the anatomy. The gluteus consists of three main parts: Gluteus maximus muscle, which is the largest muscle of the body. It helps to maintain balance while walking and running, allows the leg to move outward, and it is also responsible for the tightened (or not so) shape of the buttocks. The gluteus medius is partially overlapped by the gluteus maximus. It is located in the upper pelvis. It participates in the abduction of the leg to the side, lateral bending, and stabilization of the body during movement. Finally, the gluteus minimus is located under the medius muscle. Together they are responsible for abducting the leg and stabilizing the body, as well as for forming the hip line. Workouts for Gluteus It's not that easy to build gluteus muscles, especially if you are limited in time. But if you work out at least three times a week and never give up, you will quickly reach your goal. In order to help you achieve your goal, we prepared the best exercises for developing muscles of the gluteal region. So here they come: Barbell/dumbbell LungesThis exercise is ideal for those who are interested in pumping up the top of the buttocks and at the same time the back of the thigh. Begin the movement by bringing each leg one at a time forward. The thigh should be parallel to the floor and the knee should be at the right angle. Barbell SquatThis is one of the basic exercises that help effectively build this muscle. From the starting position - legs apart, lower the pelvis just below the knees. Do not bend your lower back and make sure your knees do not surpass your feet. The wider your legs are apart, the greater the load on the buttocks. Romanian deadliftsStand upright with your back slightly arched at the lower back. Holding the dumbbells in your hands, bend over, pulling your pelvis back. Once you reach the spot just below your knees, return to the starting position. Dumbbell Split SquatsThe exercise is performed with a straight back, with one leg taking a step forward and throwing the other one on a stand from behind. Squat and do the exercise for both legs. Back LungesStart in a standing position, take a wide step back and lower into a lunge. Return to the starting position and repeat the exercise for the other leg. Do 20-30 repetitions for each leg, making sure that your knees are bent at right angles and do not protrude beyond your toes. It is important to take steps exactly backward while maintaining rhythm and balance. Wrapping Up Gorgeous buttocks are everyone’s dream come true and, luckily, it’s not that difficult to develop these muscles if you know the right workouts. So why don’t you use our guides and start moving toward your goal now?

Triceps might seem a little bit important but if you train other muscles and skip triceps exercises, eventually your body will look odd. The thing is you have to gradually develop all the muscles in your body, which is why skipping triceps workouts in favor of biceps exercises is something you want to avoid. So let’s talk about triceps and how to grow it. Peculiarities of Training Triceps The triceps are the key muscles in the arms. They account for up to 70% of the mass of the upper limbs, while biceps do about 30%. Moreover, if the biceps is a flexor muscle, which means that it is necessary for lifting weight, the triceps is an extensor. On the one hand, it is easier to develop triceps than other arm muscles due to some anatomical peculiarities. At the same time, the triceps can be easily overloaded, which will have a negative impact on any other exercises that involve the arms, for example, pull-ups and bench press. In other words, when training triceps, it is necessary to separate basic and isolation exercises. For example, you want to work on the pectoral muscles first and do 2-3 targeting exercises for triceps with dumbbells at the end of your workout. How to Train Triceps? Despite the fact that some exercises involve a certain part of the triceps to a greater or lesser extent, in the end, the entire triceps works in harmony. Thus, when training the triceps, you have to pay attention to the magnitude of the arm's range of motion as well as avoid trying to engage a specific part of the muscle. In this case, the mobility of the shoulder joint is very important, in fact, it has an impact on how much the muscle is loaded during the exercise. How Often Should You Exercise? If you want to build gorgeous triceps, you have to train at least twice a week. The total number of sets in triceps exercises should consist of 4-6 workouts, in other words, 2 exercises in 2-3 sets or 3 exercises in 1-2 sets. The number of repetitions should be about 8-15 repetitions in each set. To increase the efficiency of triceps training, we recommend alternating the load. You might want to start with an easy week and do functional exercises with light weight and high repetitions. Then you can move on to a medium one, then to a hard one, followed by one week of rest. Workouts for Building Triceps Finally, let’s have a brief look at some useful exercises that will help you build gorgeous triceps. So here they come: Close-grip bench press Lying triceps extension Cable rope tricep pushdown Diamond push-ups One-arm overhead extension Bench dip Push-up 45-degree incline dumbbell chest press Final Thoughts The triceps is a very important muscle of our arms and, fortunately, it is relatively easy to build. Therefore, if you are dreaming of having gorgeous arms, make sure to start training your triceps muscles.

Everyone wants to have beautiful hips. Unfortunately, it's not that easy to keep it in a nice shape. We have some exercises that will definitely help you work your hips out. Best Workouts for Hips Beautiful hips require some effort, so let’s take a look at some exercises for hips. CrossingsThis deep inner thigh stretch will improve your hips and give you a boost of energy. Spread your legs wide with your feet facing outward. Bend your knees and lower yourself into a squat. Put your hands on your hips just above the knees, deepening the squat and stretching even more. Jump up and place your right foot in front of your left one, while landing, you should straighten and cross your legs. Return to the starting position and repeat the exercise with the other leg. Repeat the exercise, alternating legs, as many times as you can, for at least 40 seconds. Knee squatsSquats with knees together are much better than regular squats for strengthening the inner thighs, quads, and hamstring. And in order not to waste your time, you can work on your hands at the same time. Stand up straight with your feet together. Take dumbbells, bend your elbows and touch the shoulders with the dumbbells. Do a squat with your knees bent and your hips back as if you were about to sit in a chair. Keep your legs together during the entire exercise. The weight should be on your heels. Now stretch your arms up. Return to the starting position without putting your weight on your toes. Do 10 reps. Elbow plank with raising legsAdd leg raises to your regular elbow plank to improve the hips. Lie on your side, bend your right arm at the elbow and lean on it. Extend your legs so that your body becomes one straight line. Try to rest only on the outer edge of your right foot. Place your left hand on your thigh. Feel your spine stretch and your abs tighten, then lift your left leg just above your hip. Slowly lower it back down. Do not bend at the waist or lean on your shoulder, keep your weight on your elbow. Do about 15 reps for both sides. Swings with bent legsThis is one of the most popular exercises for strengthening the buttocks and hips. It is suitable for everyone, does not require additional equipment, and does not involve the spine. With the help of swings, the back, front, outer and inner thighs are worked out - combo. Start in plank, palms - under the shoulders, knees - under the pelvis, keep the position of the back. On the exhale, we swing our leg, pushing the heel up; we perform 20 repetitions on each leg and four sets total. Side lungesIf you are doing this exercise for the first time, you will not need dumbbells - first master the movements of the legs. Take a dumbbell in your right hand, lunge to the left, lowering your right hand to your right leg. Lower your hips as low as possible, resting on your heels. The toes are facing forward, the angle of the bent leg is 90 degrees. Pushing off with your left foot, go into a courtesy pose: the left leg goes back, and the right one goes forward. Raise your arm with the weight up. Both legs face forward. Keep your hips and legs taut. Repeat without returning to the starting position, but immediately moving from a squat to a side lunge. Do three sets of 10 reps, then switch sides. Final Word Beautiful hips are a reality if you know what to do, so why don’t you give these exercises a try and see everything yourself?

Of course, everyone who is familiar with running knows the importance of strengthening the ligaments of the foot and ankles. Another thing is that sometimes it is hard to spend 5-10 minutes on training for ankle exercises: we dress, tie our laces - and run out into the street. That’s sad. After all, the good condition of the elastic ligaments reduces the risk of pain in the feet. And strong ankle muscles improve the power of the lower back and even the shoulders while running and just walking. Best Exercises for Strengthening Your Ankles Of course, there are plenty of good exercises that will help you work out your ankles, so without any further ado, let us have a look at those. Stretching towardsSit on the floor and straighten your legs in front of you. It is important to ensure that your thumb, little toe, and heel remain in the same direction as you pull the foot over. Only under this condition the muscles will be strengthened and stretched in a balanced way, which will prevent collapse on the outer or inner part of the foot while walking and running. When pulling the foot away from you, try to stretch your toes, as if you are making them longer and do not twist them under the foot. Repeat 15 times. RollingFrom a seated position with your feet in front of you, pull your feet as close to you as possible. Put your knees sideways, keeping your feet together. Keeping this position of the legs and resting with your hands on the floor, lean your body forward and raise your pelvis above the floor, trying to stay in position for a while. If you feel the potential in yourself, you can roll left and right, touching your feet with your palms. Ups and downs exerciseTraditionally, they are offered to be done on stairs, but slow doing on a flat surface will give an excellent result. Rise on your toes as high as possible, keep your heels in weight, and then bend your knees, pushing your heels forward. Place your heels on the floor, and only then straighten your legs. It is very important to make sure that your knees and ankles do not roll or fall. Dumbbell squatsSquats are good for developing your ankles and combined with dumbbells or a barbell (if you're already trained enough), this exercise becomes even more effective. Start with those dumbbells that you can lift 15 times without having to put them on the floor. For beginners, a weight of 2-3 kg is suitable. Bodybuilders need to lift more weight to build leg muscles. Perform squats as follows: stand straight, feet shoulder-width apart, arms with dumbbells at your sides and if you are doing an exercise with a barbell, hold it on your chest or behind your head. Sit down, bending your knees and lowering your buttocks to the floor. Keep your back straight and squat until your thighs are parallel to the floor. The knees should always remain directly over the feet; do not push your knees further than your toes. Push yourself back to the starting position. Do 2 sets of 10-15 squats. LungesKeep your torso straight and your shoulders back. Step forward and lower yourself until both your knees are at the 90-degree angle. Make sure that your knees do not protrude over your toes. Do two sets of 10 repetitions for each leg. Final Word Strengthening ankles is extremely important for both professional athletes and sports enthusiasts, so no matter if sport is your life or you work out just to keep in shape, you still need to work on your ankles.

A lot of people want to know how to build shoulders at home without dumbbells and other sports equipment at hand. Everything is very simple. Building the muscles of the shoulders, and especially the deltas are easily done with pull-ups and push-ups, which will help to get the shape of your dream. Workouts for Building Shoulders Push-upsFor the most part, this exercise will work with the pectoral muscles, but the shoulders will also be involved. A narrow position of the hands will involve the triceps and the middle delta in the work, and if you put your arms wider, then in addition to the middle part, you can also use the front delt muscles. In order to maximize the use of the muscles of the shoulders in the exercise, try to do push-ups a little higher, so that only the deltas work. One-hand push-upsThis exercise is good for toning the shoulder girdle. It is important to take into account one point: the wider the legs are, the easier it is to perform the exercise, but the less the pressure on the muscles. So choose the best position for yourself. Dumbbell ShrugsThis exercise is perfect for the shoulders muscles as well as the trapezius muscle. And your posture after doing this exercise regularly will be improved! Stand up keeping your body straight. Hands with dumbbells are lowered. Lift dumbbells, not with your hands, try to include only the shoulders muscles during it, lifting your shoulders as high as possible. Sideways dumbbellsAlthough the exercise is basic, it is more suitable for athletes with a more advanced level. Doing dumbbells or swinging them is supposed to improve the work of the shoulders. So first of all, you need to stand up slightly leaning forward. In the initial position, the dumbbells are at the bottom. Let’s take a breath and spread them apart, trying to raise them as much as possible. When you get them at shoulder level, pause and gently lower your arms. Barbell pressIt’s the most effective exercise for building up your shoulders. It is also called a standing barbell press. It is easy to do, firstly you need to put your feet shoulder-width apart, take the barbell with a straight grip and raise it to the chest. After that, you need to exhale and raise the barbell up. After that, you need to stay in this position for a second and slowly lower the barbell to the starting position, while inhaling deeply. Wrapping Up In order to quickly build perfect shoulders, you need a nice set of exercises, with which you will achieve maximum results. You can't just exhaust them with working hours in a gym. Follow the advice we gave you and you will get great results as soon as possible.