How to pump up the buttocks at home for girls: exercises, squats, lunges, workout

In order to have a slim figure, to have a toned, beautiful buttocks, it is important to know the principles of training and exercise. Effective exercises and recommendations of fitness trainers will help to build gluteal muscles quickly and efficiently.

What is important to know about the structure of the buttocks

The female buttocks are formed by three gluteal muscles: large, medium and small. The gluteus maximus muscle is located closest to the skin, above the middle and small, resembling a diamond in shape. The thickness of the fibers can reach 3 cm. The shape and volume of the priests depends on the gluteus maximus muscle.

It performs the following functions:

• supports the trunk in a standing position;
• unbends the body after bending (acts simultaneously with some other muscles);
• unbends the thigh;
• helps to turn the hip outward.

If you need to work out the gluteus maximus muscle, you should pay attention to deep squats. If you need to increase the volume of the buttocks, squat should be with a weighting agent - for example, a barbell or dumbbells. When the task is to compact this part of the body, squatting should be done without additional stress.

The gluteus medius muscle resembles a triangle in shape and is visible from behind and from the side, despite the fact that it is almost completely closed from above by the gluteus maximus.

She is responsible for:

• abduction of the thigh to the side;
• rotation of the hip outward and inward;
• straightening the trunk (along with other muscles).

It needs to be pumped up to gain volume in the upper buttock area. Useful exercises include plie squats, side swings, and gluteal bridge.

The gluteus maximus muscle copies the shape of the middle and almost always works with it. For this reason, it is impossible to work it out separately, and there is no need for it: the same exercises that are recommended for the middle and large gluteus muscles will help to pump it up. The gluteus maximus muscle is responsible for abducting the thigh to the side and straightening the trunk.

Training and exercise rules

To achieve a result during training, you need to know some of the nuances:

• Hypertrophy is achieved by alternating 2 types of loads: high reps but low weights, and high weights but multiple reps. It is this strategy that will help build muscle mass.
• Squats should be deep and weighted. They should be performed in combination with other exercises (deadlift, as an option): the squat itself does not sufficiently activate the gluteal muscles.
• Muscle pain after exertion is not characteristic of the buttocks. The causes of pain can be the performance of new exercises, their stretching (for example, lunges), or too heavy loads that are not beneficial.
• It is important to monitor your breathing. In any exercise on effort, a deep exhalation is made, preferably with the mouth. Otherwise, the heart may be overwhelmed.

Exercises to pump up the gluteal muscles

1. Raising the pelvis, lying on your back.

To perform this exercise, you need to lie down, stretching your arms parallel to the body and pressing your palms to the floor, while bending your legs and pulling them up to your buttocks. Feet and knees should be hip-width apart, fingers should lie towards the heels.The body and shoulders are pressed to the floor, the toes are slightly raised, which is why the rest is on the heels.

• The pelvis should be raised, focusing on the heels, while the hips form a straight line with the body. The back is not tense.
• After the upper point of movement is reached, it is necessary to strain the gluteal muscles as much as possible and hold the tension for 2 to 5 seconds.
• Next, you need to slowly, without jerking, go down until 3-5 cm remain between the buttocks and the floor.

  

Having done 10-20 repetitions, you should rest for 60 seconds, and then do 2 more approaches. At the same time, while performing the exercises, you must not turn your head: this can lead to muscle strain or injury to the cervical vertebrae.

You can enhance the effectiveness of the exercise by placing your feet on a low bench, or by placing a barbell on your lower abdomen and holding it with your hands. Instead of a barbell, it is permissible to use another weighting agent (kettlebell, dumbbell). When performing a pelvic lift, lying on your back, with additional weight, it is recommended to lean your back on a bench, which will relieve unnecessary tension from the lower back.

2. Raising the pelvis up one, leaning on the roller

Starting position: the back is pressed to the floor, one leg is placed on the roller.

• It is necessary to bend the other leg and then lift the pelvis up, making sure that it does not move to the side.
• The pose is held for a minute.
• The exercise is repeated for the other leg.

In total, you need to perform 5-10 repetitions for each leg, 1-2 sets, the break between which should be at least 1 minute.

3. Exercise "Clam"

It should be performed while lying on its side. The legs need to be bent at the knees, making sure that the heels touch. The leg is retracted to the side, while the gluteus muscle works. You need to do the Clam exercise for a minute for each leg, doing 10-15 reps and up to 4 sets.

4. Exercise "Hunting dog"

To complete it, you need to get on all fours, then raise your left and right hands so that they are parallel to the floor. The position is held for 10 seconds, then the arm and leg change.

5. Steps on the step with raising the knee

While doing this exercise, swing to the sides should be avoided. He will also need a step or a bench, always below the knee. Otherwise, it will be inconvenient to take steps.

• You need to step onto the step with your left foot and raise your right knee, pushing off with the heel.
• Then the right leg is lowered, the body returns to its original position.
• You need to repeat the exercise 10-15 times for each leg, doing 3 sets with one minute breaks.

With good physical preparation, the exercise can be complicated by picking up dumbbells.

Workout for pumping up the buttocks for a girl

The key to success is the elasticity of the muscles, which can be achieved by doing exercises to stretch the gluteal muscles:

• To perform one of these exercises, lie on your back, grab your leg just below the knee joint and pull it as close to the body as possible. This position should be 20-30 seconds. It is better if the leg is straight, but a lightweight version with a slight bend at the knee is acceptable. It is recommended to do 5-10 receptions.
• To perform another, no less effective exercise, you need to sit with your left leg extended, then bend your knee and bend over to it. The right leg at this time is laid back. In this position, you need to stay at least 1 minute. Then you can change your leg. The number of approaches is the same as in the first.

Deep squats will help you firm up your glutes.

To complete them, you need:

1. spread your legs shoulder-width apart;
2. make sure that the pelvis, shoulders, ankles and head are in the same plane;
3. start to lower, while taking the pelvis back as far as possible;
4. stop and freeze when the lowest point is reached (the lower back should not bend too much);
5. stand up, leaning forward and straining the gluteal muscles.

Leg swings should be performed to tighten the priests.To take the starting position, you need to go down on your knees and forearms, your knees should be bent at right angles. It is important to keep your head up, your back straight, and your abs tense.

Then follows the left leg, without bending the knee, lift the heel up. The left buttock should be tense until the leg returns to its original position. 20 approaches are done in one sitting. The number of sessions is not limited.

Lunges are great for slimming the buttocks.

To perform classic attacks you need:

1. place your feet hip-width apart, slightly arching your back in the lower back. The knees should be slightly bent;
2. take a step with one foot forward, with the other stretching out like a spring. You need to lean on the toe, and transfer the weight to the front leg. It must be bent at the knee in order to then sit down slowly, without jerking;
3. rise smoothly, leaning on the forward foot, and return to its original position;
4. do the same for the other leg.

For faster weight loss, a jump lunge is recommended. Its difference lies in the fact that the legs change in a buckle, which makes it possible to burn a large number of calories. However, there is a risk of straining the tendons when performing.

Another effective exercise is a bridge, the implementation of which not only helps to pump up the buttocks, but, for example, develops the abs and increases the flexibility of the paravertebral muscles.

When performing it, it is important to avoid such typical mistakes as:

• straight back. It should take the shape of an arc;
• too low a pelvis. It must be raised above the shoulders;
• bent limbs. The arms and legs need to be straightened, while spreading the feet and palms shoulder-width apart;
• shortness of breath. Lack of oxygen while doing the bridge can lead to dizziness.

In one workout, 2 approaches are done, each 15 times.

How to pump up the buttocks with exercises - squats, is shown in the table.

Aerobic exercise

To pump up the gluteal muscles with exercises, while avoiding injuries and sprains, it is necessary to warm up the muscle fibers before training. This requires aerobic exercise.

Aerobic training is dynamic, their goal is not only to warm up the muscles before other loads, but also to saturate the body with oxygen... This effect is achieved due to the fact that, along with the pulse rate, breathing also increases.

Each of the following aerobic exercises must be performed for more than 5 minutes:

• Side steps are performed in a semi-squat. It is necessary to step with the right foot to the side, without bending the knees, then return to the starting position and repeat the movement for the other leg. The arms should be bent at the elbows.
• This exercise is also done from a half-squat position, but the arms are at the waist. It is necessary to straighten out from this position, raising the leg as high as possible and taking it to the side.
• This exercise, which is great for warming up each of the gluteal muscles, requires a fitness ball. The lower abdomen should lie on the apparatus, and the legs should rest on the floor so that the body is stretched out in a straight line. Having lingered in this position for 5-10 seconds, you should gently relax the gluteal muscles and lower. The recommended number of repetitions is 10-12.
• Exercise with a soccer ball will warm up the gluteus maximus muscle and the inner surface of the thigh. To perform it, you need to lie down with your arms crossed behind your head, bend and bring your legs, and hold the ball between your knees. Next, you need to raise both legs at the same time, not too high: even a small amplitude will sufficiently load the muscle fibers.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Nutrition rules for muscle growth

How to pump up your gluteal muscles with exercise is not the only thing you need to know to achieve results. A special protein diet is equally important.

Adequate water intake is equally important. With moderate physical activity, that is, during the start of training, you must drink at least 2 liters of water per day. Along with the intensity of the exercise, the amount of water you drink should increase to 2.5 liters.

In this case, the rate depends on weight: the higher it is, the more the body requires fluid. So, with a weight of 100 kg and active training, you need to drink 3.8 liters of water per day. Consumption of other liquids (juices, tea) is not counted.

You need to drink often, but little by little, no more than a glass at a time. Otherwise, swelling may occur. You should drink non-carbonated water: mineral water in large quantities can lead to salt deposits and urolithiasis.

To burn calories quickly, you need to speed up your metabolism. For this it is recommended:

1. change the intensity of the workout. For example, while running, then decrease, then increase the speed;
2. eat a lot of omega-3 fatty acids;
3. eat chocolate with a high (from 75%) cocoa content (but it is important not to overdo it: two pieces a day will be enough);
4. do not neglect strength exercises;
5. drink green tea;
6. chill water before drinking (just hold the glass in the refrigerator for a few minutes);
7. consume protein foods;
8. be sure to have breakfast;
9. rest for at least 2 hours after training;
10. get enough sleep (it is in a dream that the body is restored);
11. do breathing exercises;
12. take food in small portions, but more often;
13. minimize your intake of trans fats.

How to increase the effectiveness of your workouts

How to pump up the buttocks with exercises effectively is an urgent question for all girls who train for this muscle group.

To speed up your results, do not forget the following rules:

• train with great intensity;
• gradually increase the load (otherwise the muscles will get used to it and stop growing);
• do at least three approaches for each exercise;
• engage in a slight "burning" in the muscles;
• do exercises with full amplitude (it is especially important to pay attention to this when squatting)
• train no more than 1 hour in a row (at high intensity);
• do not practice every day. 2-4 lessons per week is enough;
• warm up and cool down. Stretching after exercise is just as important as warming up your muscles before exercising.

Timing and results

You can pump up the gluteal muscles of a girl as quickly as possible by performing effective exercises. The first noticeable results will be visible in 1-3 months when exercising 3-4 times a week, on average an hour per workout. Building muscle is not a quick process.

Author: Vishneva Tatiana

Article design: Mila Friedan

Video about pumping the buttocks

How to pump up your buttocks and not pump your legs: