How to pump up the buttocks for a girl yourself at home

Many fitness trainers believe that it doesn't matter whether nature has endowed a girl with elastic, rounded shapes or not. You can quickly acquire the desired forms at home if you know how you can pump up your ass.

It is important to know the main rules for pumping the muscles of the gluteal region and adhere to the recommendations for performing exercises. Today we will talk about the activities available to give the buttocks an elastic and beautiful appearance.

How to pump up a beautiful elastic ass in 7 days

To achieve maximum results, it is not necessary to visit special gyms. The main thing is to firmly and clearly formulate the goal and set feasible tasks.

The main factors that allow you to arrange a gym at home are the following:

• patience and assertiveness;
• knowledge of the basics of pumping muscle mass;
• creative thinking;
• persistence in actions and desires.

You don't have to buy expensive exercise equipment, and ordinary dumbbells or household items can be used as simple sports equipment.

The principles for the implementation of any set of exercises are:

• the regularity of performing physical training;
• strict adherence to the temporary regime;
• increased stress on muscles depending on addiction;
• correct breathing.

It is important to know! If it is not possible to conduct classes at the same time every day, then it is necessary to draw up a weekly regimen where sports will be allocated from 3 to 5 days a week.

Consider the basic recommendations and rules for training at home:

1. First of all, you need to do a warm-up, warming up and preparing the muscles for further work.
2. Each exercise at the initial stage must be performed 1-3 times. After getting used to it, the number of approaches increases from 15 to 20 per workout.
3. It is important to pay attention to breathing exercises. Inhale - full concentration on the exercise, and exhale - you need to take the starting position, relax. It is strictly forbidden to hold your breath.
4. All exercises must be performed strictly according to the instructions. Otherwise, you can get serious injury, harming your health. During training, only the work of the trained muscles should be felt, and not others.

Experts say that the result of training to correct the shape of the buttocks will be noticeable if there are few subcutaneous fat deposits.

Otherwise, you must first lose weight: apply the method of regular general training, swimming and jogging (if there is not very much fat and there are no contraindications to these sports).

Is it possible to quickly pump up the ass?

You do not need to set yourself up for the fact that after 7 days of active training your figure will change dramatically.

The shortest period for a real result is 2 months.

For 1 week, the muscles will be in good shape, and after 2 - they will begin to tighten. It is important to remember this and in any case do not give up, move forward towards the intended goal.

Proper nutrition while pumping the buttocks

Before thinking about how you can pump up your ass at home, you need to make up a balanced and proper diet. Otherwise, even the most stubborn and difficult exercises will not result.

A properly designed menu should solve the following problems:

• reduce the amount of subcutaneous fat;
• improve muscle growth.

First of all, it is necessary to include more protein foods, as well as reduce the intake of carbohydrates and fat-containing ones.

Important! You should not completely exclude or strongly restrict from the use of carbohydrates, since this action can cause significant harm to the body.

It must be remembered that it is carbohydrates that are the source of energy, without which life is impossible. With the benefit of the body, such products are used in the morning and after classes. In this case, they will not be deposited in the form of fatty deposits, but on the contrary, they will begin to break down faster.

Prohibited List of Products:

• sweets;
• flour confectionery;
• spicy and smoked dishes;
• potatoes;
• fatty fish, meat;
• alcoholic and carbonated drinks;
• canned snacks.

Better to give preference to:

• fermented milk products - yogurt without additives, kefir, fermented baked milk, cottage cheese;
• fish, meat - boiled, steam;
• freshly squeezed juices;
• porridge on the water - buckwheat, oatmeal, millet, etc.;
• unsweetened fruits - green apples, grapefruit, oranges, plums, etc.;
• vegetables - carrots, cauliflower, broccoli, zucchini, etc.

An important condition for how you can quickly pump up your ass at home is proper nutrition in the first month of active physical activity.

Since at the initial stage the muscles are not in good shape, therefore, even small failures can bring the figure back to its original state.

Exercises to pump up the gluteal muscles

You can tighten up your butt at home and in the gym. Particular attention should be paid to the selection of exercises to achieve maximum results.

From the ears on the thighs

«Squats". We put the body straight, legs wide, arms parallel to the floor. We squat (30 times). Then we put our feet together and repeat. For a lesson, you need to do 1 approach in total - 60 times.

«Swing your legs". Lying on one side, bend the lower leg slightly. With a free limb, we swing up, pulling it back a little. We turn over and do the same. One leg should have 1 set of 30 swings.

«Lunge". Get on your knees with your back straight. At an angle of 90 degrees, lunge with one leg. Moreover, the second knee should be located at the level of the heel of the other limb. We make the body tilt forward.

We do the same for 1 set of 25 lunges.

For the inner thigh

«Crossbreeding". Spread a gymnastic mat on the floor. Lie on your back, put your hands under your ass. Press your back as tightly as possible to the floor. We raise our legs to a height of about 30 cm and spread them in different directions, and then we cross them.

The main and main condition that allows you to pump up the ass as quickly as possible is the maximum tension of the muscles of the inner thighs.

In one lesson, you need to do 3 sets of 20 times. Break - half a minute.

«Ball lifts". Take a lying position, arms parallel to the body, legs at an angle of 90 degrees put on the fitball. Raise the butt, and the arms and shoulders should lie. We perform 1 approach 30 times.

«Swing your legs". Take a standing position. Slowly and smoothly lift your right leg up to an angle of 90 degrees. We do such swings 20 times per leg, 3 sets per lesson.

The back should be straight at this time. For the convenience of maintaining balance, it is allowed to lean on a chair.

On the back of the thigh

«Squat on one leg". For support, you need to choose a suitable wall and stand next to it. We bend one of the limbs a little and very carefully transfer the weight to it.We bend the other leg with the knee up and wrap it with our free hand, for a more convenient exercise.

We do deep squats and return to their original state. For each leg, 1 approach is performed, and the number of repetitions is 15.

Technics "King's thrust". Take a standing position. Put one of the legs on the toe back. We squat by bending them, and touching the floor with your fingertips 5-6 times. Then we do similar squats and touch with our palms 3-4 times.

Bend the separated leg at an angle of 90 degrees and raise it, continue to squat (7-8 repetitions). We return to the starting position - standing. We do 1 approach for each leg.

«Kettlebell swing". The back is straight, the legs are at shoulder level. Place the kettlebell between your legs and take it with both hands, pulling them down. The body needs to be tilted slightly, making a slight deflection in the lumbar region.

With our hands we carry the projectile between the legs, bending them. When unbending, the kettlebell returns to its original state. We do 2 sets of 10 repetitions.

How to pump up your upper buttocks

«Jumping rope"Is the most effective exercise. Experts advise jumping for 20 minutes every day, and after 45 days the result will be overwhelming. In addition to increasing the upper part of the buttocks, the hips and abdomen are reduced - a complete figure correction occurs.

«Fitball horse racing". We sit on a gymnastic ball, put our legs at right angles. Gently starts jumping. This exercise allows you to pump up the upper muscles of the buttocks in a short period of time.

«Lying bridge". Bend your legs at the knees, place your feet confidently on the floor, arms along the body. We tighten the muscles, inhaling air deeply and lift the pelvis up. We stand up to 30 seconds and return to the original position - lying.

We do 11 repetitions 3 times. How can you pump up your ass with exercise without injury - your feet, shoulders and arms should be firmly pressed to the floor.

Hip biceps exercises

«Raising the torso". The exercise is performed lying on your back, legs are tightly fixed. We connect our hands in a lock behind the head and begin to raise the body so that the hips are lying on the floor and do not move. Hold for 3-5 seconds, return to the original position. For a lesson, you need to do 3 repetitions 20 times.

«Breeding legs". You need to lie on the floor, on your stomach. Keep your legs straight and your toes straight. Put your hands in the lock and put your head on them. Gently raise our legs and spread them. We keep on weight for 3-5 seconds and return to the opposite state. Only the legs move, and the body is at rest. Perform 2 sets of 20 reps.

«Raise with feet". Get on all fours on the floor or rug. One bent leg, lift up, and then down. Return to the starting position and repeat the same actions with the second leg.

For a lesson, you need to do 3 sets of 10 repetitions. This exercise is done slowly so as not to cause injury.

Exercises for quadriceps thighs

«Spring squats". We stand straight, feet shoulder-width apart. We squat, as usual, with straight arms, only at the bottom point we spring 3 times with our pelvis and return to the original position. We do 3 trips of 20 repetitions.

«Knee lift". We put a low stand or a sturdy wooden box in front of us. We bend one leg at the knee and put it on the prepared inventory, and the other, straight, stands on the floor. We lean on the bent limb, unbending it straight, and put the other leg next to it in the air.

The main thing is not to lean on the substituted leg. The weight should be strictly bent. We accept the original position. For each limb, you need to do 2 sets of 20 repetitions.

«Stretching". Lie on the floor, on one side. Place your hand gently under your head. With the second hand, we pull the leg to the side with swinging movements.

We sustain 15 seconds and return to the original position. We do 2 sets of 15 repetitions.

Dumbbell Exercises

«Lunges".Stand up straight, picking up small dumbbells (weight is selected based on individual characteristics). We lunge when inhaling, and exhaling - we push off and get up to the original position. For each limb, 3 sets of 15 repetitions are done each.

The second option, how you can pump up your ass with this exercise, involves the use of a small bench or stool. One leg, bent at the knees, is placed on a support, and the other is lungered.

Squat "Plie". We put our feet shoulder-width apart, and turn the socks at the feet 120 degrees to the sides. The back is straight and the abdominal muscles are tense. With both hands, we hold a dumbbell near the pelvis. We perform the movement, trying to sit down parallel to the floor. We do 4 sets of 8-9 times.

«Forward bends". We take dumbbells in each hand, place them at the seams. The back is straight, and the shoulder blades are drawn together. We bend forward while pulling the pelvis back. Moreover, the limbs should be slightly bent, preferably straight.

Get up to the original position. We perform 4 approaches, 10 repetitions each.

Walking on the buttocks

How can you pump up your ass using walking on the buttocks? We sit on the ass, on the gymnastic mat. Legs together, arms bend at the elbows.

Straining the gluteal muscles, we begin to move forward and backward. This movement is performed for 15 minutes 1 time per day.

Barbell exercises

Squats... We take a barbell with a small weight in our hands, stir it behind our back. The body is straight, legs are shoulder-width apart. We carry out the lesson deeply, we return to its original state. The exercise is done in 3 sets, 15 repetitions each.

«Glute bridge". We select a comfortable bench for ourselves and rest with our shoulder blades. We bend our legs at the knees. On top of the pelvis we place a barbell with a small weight, slightly supporting it. Raise and lower the pelvis down and up.

«Romanian deadlift". We stand straight, feet shoulder-width apart. We take the barbell with a slightly wider grip. We bring the shoulder blades together, bend forward, taking the pelvis back a little. We bend the legs a little at the knees, if possible, leave them straight.

The bar slides from top to bottom to the middle of the lower leg, but does not go down to the very bottom. Movement during exercise is smooth, unsharp. We do 3 sets, 12 reps each.

How to squat to pump up your ass

To get the maximum result, you need to know several important nuances for performing this exercise:

1. First of all, attention should be paid to the position of the legs. It is the width or the supper that will determine which muscle will pump up as a result. It is strictly forbidden to tear off the heels and feet from the floor during execution. Otherwise, you can be severely injured.
2. The back from the coccyx to the cervical spine should form a straight line.
3. The knees are located strictly above the feet, but do not "look" in different directions. The direction is the same as in the initial position.
4. Bending your knees, you need to inhale, getting up - exhale.

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A set of exercises for 1 day

It is necessary to perform the set of exercises described below after eating, after 3 hours or immediately before eating.

To get a beautiful and elastic priests, it is recommended to do the following:

1. Simple squats.
2. Swing your legs.
3. Back lunges.
4. Glute bridge with a barbell.
5. Jumping rope.

Weekly workout program for girls

Ekaterina Usmanova: Top 5 exercises for the buttocks

The training program from E. Usmanova is based on the fact that all exercises are performed one after another without interruption and rest. That is why the body spends more energy, which is required to burn excess body fat.

This set of classes is suitable for both beginners and more experienced athletes:

• In order to pump up the ass at home as quickly as possible, you need to perform squats with steps left / right (20 times).
• Then cross lunges (it is allowed to replace with simple ones). Repeat on each leg 20 times.
• Bends forward on straight legs (50 times).
• Breeding legs from a prone position to the sides (30 repetitions).
• Raising the hips from a prone position (25 times).

Exercises are performed in 3-4 sets. With regular exercise, the effectiveness will be noticed after 3 weeks. If you add resistance exercises, then the result will be in 14 days.

You can pump up your ass at home, but as described above. The main thing is to treat the goal with all seriousness, diligence, and after a few weeks of fruitful pursuits, you can admire the beautiful reflection in the mirror.

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