Increased muscle mass in the buttock area requires regular and correct performance of special exercises that create a static load on a given part of the body. During the training process, sports equipment or your own body weight are used.
Glute development can be done at home or in the gym under the guidance of a fitness instructor. Girls who regularly perform physical exercises on the muscles of the back of the thigh achieve the effect of aesthetically attractive and rounded buttocks.
Essence and basic principles
Girls who want to increase their buttocks in volume should remember that the back of the thigh is made up of a complex of muscle fibers. These are large, medium and small gluteal muscles, the combined development of which allows you to give the pope a bulge, make it elastic, and get rid of a layer of subcutaneous fat. To achieve this effect, it is necessary to observe the basic principles of organizing the training process, which are described in the table below.
| The essence and basic principles of increasing the volume of the buttocks | Description of the organization of the training process |
| Quality food | Building up large volumes of muscle mass in the back of the thigh is impossible without providing high-quality and nutritious nutrition. A girl performing exercises on the muscles of this part of the body should consume a surplus of calories. The daily diet should definitely include chicken or veal, eggs, cereals, fresh fruits and vegetables, dairy products. Carbonated drinks, pastries, coffee, strong tea are strictly prohibited. Compliance with dietary norms with restrictions on food intake will not lead to gaining muscle mass in the buttocks, but will only cause them to deplete and burn the subcutaneous fat layer. |
| Compliance with training frequency | The gluteal muscles are initially quite voluminous, therefore, after the next workout, they require a sufficient period of time for full recovery. For the stable development of the muscles of the back of the thigh, a girl should perform exercises on this part of the body no more than 1 time in 5 days. The rest of the time should be devoted to the restoration and development of the gluteal muscles. If you follow this basic principle, the effect of regular training will manifest itself within the shortest possible period of time. |
| Full body recovery | This principle of training, aimed at increasing the volume of muscle mass of the buttocks, provides for compliance with the rule of quality rest. After performing heavy physical training, which creates a static load on the muscles of the back of the thigh, the girl must provide her body with adequate nutrition, followed by sleep. Then, before the date of the next workout, it is necessary to avoid physical exertion on the buttocks, creating favorable conditions for the restoration of the bulk muscle.Failure to comply with this basic principle leads to drying out of muscle fibers and obtaining the opposite effect. |
| Weight exercises | It is impossible to get a voluminous, firm and large buttocks with an aesthetically pleasing hip lines without doing physical exercises that stimulate muscle gain. For this, it is necessary to use sports equipment with a maximum weight, which allows you to do no more than 3-5 repetitions of the same exercise. In this case, there should be no more than 3 approaches with a rest interval of 5 minutes. Physical exercises aimed at building the volume of the gluteal muscles should be carried out under the supervision of a specialist. This will minimize the risk of injury to the lower extremities, hip joints or lumbar spine. |
| Drinking plenty of fluids | The basic principle of providing the body with a sufficient amount of fluid must be observed during the training process, as well as throughout the entire recovery period. In the intervals between each exercise, you should drink 150-200 ml of clean water without gases. In total, you need to drink 2-2.5 liters of water during the day. |
| Workout to achieve relief | In order for the gluteus maximus muscles to have an aesthetically pleasing appearance with visible thigh lines, it is necessary to alternate exercises for gaining mass with training for relief. In the latter case, sports equipment with minimal weights is used. The main emphasis is on the maximum number of repetitions, which also makes it possible to achieve the effect of endurance. |
| Cardiac stress | Prevention of the occurrence of cardiovascular diseases is one of the basic principles of organizing the training process to build up the muscle mass of the buttocks. For this, it is necessary to allocate 1 day a week to exercises aimed at strengthening the heart muscle and the walls of blood vessels. The best option would be leisurely cycling, swimming in a pool or open water, light jogging, and hiking up to 10 km. |
| Using your own body weight | An increase in the volume of the muscles of the buttocks, which is performed at home, is impossible without using your own body weight. These are exercises in the form of squats and lifting the lower extremities, which allow you to achieve the effect of the relief of the gluteus maximus muscles. |
| Using additional weights | Training using sports equipment, which creates an additional load on the muscles of the back of the thigh, is a prerequisite for the stable development of the voluminous buttocks. The maximum realization of this basic principle is possible only in the gym. At home, there is not the whole variety of sports equipment that allows you to use the heaviest weights to increase the volume of the buttocks. |
| Technically correct exercise | Every exercise aimed at developing the muscles of the back of the thigh must be performed correctly. If this principle is observed, a full-fledged physical activity is provided exclusively on the large, medium and small gluteal muscles with a minimum risk of injury. |
Compliance with the above basic principles of training for building muscle mass in the back of the thigh will allow you to achieve a positive result in the shortest possible period of time.
Indications for the beginning of use
You can increase the volume of the buttocks (a girl needs to play sports at least 1 time per week) at home or in the gym.
There are the following indications for starting training for this muscle group:
- an aesthetically unattractive part of the back of the thigh, which requires correction with physical exertion;
- the presence of overweight with a large amount of subcutaneous fat, localized in the buttocks;
- lack of muscle mass from the buttocks, which violates the aesthetics of the female figure;
- the need to emphasize the lines of the back of the thigh;
- parallel training in certain sports that involve the presence of developed gluteal muscles (weightlifting, wrestling, hammer throw, sprint running).
In most cases, an increase in the muscle mass of the buttocks does not require direct indications, but is a personal desire of girls who want to have an attractive figure with expressive hip lines.
Contraindications for use
It is possible to increase the volume of the buttocks (a girl should undergo a diagnostic examination of the whole body in advance, and only then start training) with the help of physical exercises only if there are no serious diseases of the internal organs and the musculoskeletal system.
Building the muscle mass of the buttocks using strength training is categorically contraindicated in the presence of the following pathologies:
- varicose veins, thrombophlebitis or other diseases of the great vessels of the lower extremities;
- neuropsychiatric disorders;
- inflammatory diseases of the knee and hip joints, which are in the acute or chronic form of the course;
- infectious, viral or fungal infections that lead to a decrease in general immunity;
- lesions of the spinal cord and brain, provoked by trauma or negative effects of other factors;
- diabetes mellitus, regardless of the type of the disease;
- increased intracranial pressure;
- transient ischemia of brain tissue;
- previously suffered severe traumatic brain injury, the consequences of which are expressed in periodic dizziness, loss of consciousness, impaired coordination of movements;
- tumors of the spinal cord and brain (strength exercises on the back of the thigh are contraindicated in benign and oncological neoplasms);
- vascular dystonia of the neurocircular type;
- arachnoid hemorrhage into the cranial cavity;
- previously suffered myocardial infarction, as well as existing heart diseases, which are exacerbated after exercise;
- intervertebral hernia localized in the lumbar spine;
- radiculitis;
- organic lesions of the central nervous system;
- bronchial asthma;
- atherosclerosis of the blood vessels of the lower extremities;
- arterial hypertension, accompanied by the periodic occurrence of hypertensive crises;
- hemorrhoidal disease;
- ulcerative lesion of the gastric mucosa, as well as the duodenum;
- proctitis;
- inflammatory processes in the organs of the female reproductive system;
- prolapse of the uterus;
- cirrhosis, hepatitis and oncological damage to liver tissue;
- pyelonephritis of the kidneys;
- endocrine diseases associated with dysfunction of the endocrine glands, as well as metabolic disorders in the body (nodular goiter of a non-toxic type, thyroiditis, thyrotoxicosis, gout, acromegaly);
- previous stroke of the brain;
- recurrent anal fissure;
- increased intraocular pressure;
- cataract.
Doing physical exercises aimed at increasing the volume of the gluteal muscles should be abandoned by girls who are in a state of pregnancy. During menstruation, it is recommended to provide the body with complete rest and not to expose it to additional stress.
Helpful hints
It is possible to increase the volume of the buttocks (a girl who decided to go in for sports needs to balance her daily diet), provided that the training process is properly organized.
Before starting physical exercises aimed at developing the muscles of the back of the thigh, it is necessary to observe the following useful recommendations:
- choose the most comfortable shoes in the form of sneakers or moccasins;
- before starting a workout, perform a high-quality warm-up of the whole body with special emphasis on the lumbar spine, pelvic region, hips and knee joints;
- in the absence of significant experience in playing sports, seek help from an instructor;
- do not start the first days of training using heavy weights, as this is fraught with injuries to the spine and hip joints;
- if physical exercises are performed in a gym, then it is necessary to ensure normal ventilation of the room with a sufficient amount of fresh air;
- always wear wide and loose shorts or sweatpants, and a T-shirt or a T-shirt on top;
- when doing sports, always have a clean, dry towel with you to wipe sweat off the body;
- after each exercise, rest no more than 5 minutes so that the gluteus maximus muscles are constantly in a state of tone.
It is recommended to consume high-calorie foods in the first 30-45 minutes. after the completion of the training process, since during this time period the muscles, subjected to heavy physical exertion, need to replenish energy reserves.
Main complex
It is possible to increase the volume of the buttocks (a girl needs to develop her own individual training schedule), provided that basic exercises are performed regularly, aimed at developing the muscular system of the back of the thigh.
Squats
The barbell squat is one of the most versatile and challenging exercises to quickly build your glutes.
It is performed as follows:
- You need to put your feet shoulder width apart.
- Pick up an empty bar from the bar weighing 15-20 kg, or put on pancakes with a working weight that matches the physical capabilities of a particular girl.
- Put the barbell behind your back, placing it on the shoulder girdle and the back of the neck.
- While inhaling, perform the deepest squat possible.
- On exhalation, rise to the previous vertical position.
This exercise is performed for 10-12 repetitions in 3-4 sets. During training, you need to ensure that your back remains as straight as possible. This is especially true of the lumbar spine. Otherwise, injuries and deformation changes of the intervertebral discs are possible. This exercise has a characteristic feature, the wider the legs are set, the greater the load is placed on the muscles of the back of the thigh.
Leading the leg back
Leading the leg back is a simple exercise for simultaneously pumping the gluteus maximus, gluteus maximus, and minimus.
The technique for its implementation is as follows:
- Put your feet shoulder-width apart.
- Grasp a supporting object with your hand to maintain a stable balance while performing dynamic movements.
- While inhaling, take the lower limb back, lifting it as high as possible, but without bending at the knee joint.
- On exhalation, return the leg to its original position. For complication, you can use a gymnastic elastic band.
For each limb, do 25-30 repetitions in 3 sets. The training should take place on a flat floor. In the event of a pulling pain in the hip joint or from the lumbar spine, it is necessary to stop further sports, taking a short break.
Forward lunges
This exercise is one of the simplest, since it does not require the use of sports equipment or the creation of special conditions for the training process.
For its high-quality implementation, the following instructions must be observed:
- Take an upright position, closing your heels and toes.
- While inhaling with one leg, take a step forward, bend it at the knee so that the hip joint is parallel to the floor.
- On exhalation, you must return to the starting position.
- Then, similar actions are performed with respect to the other leg.
This exercise can be done both in the fitness room and at home. For 1 workout, it is recommended to perform 15-20 repetitions for each leg. In total, at least 3 approaches must be done. Forward lunges are made using their own body weight, or with the use of sports equipment. In the latter case, you can take pancakes from a barbell or dumbbell in your hands.
Deadlift
Deadlift is a heavy physical load on the gluteal muscles, which is performed using a sports equipment in the form of a barbell.
The principle of this training involves the following actions:
- You need to put your feet shoulder width apart.
- Put the barbell with the collected pancakes in front of you.
- Lean forward and fix your hands on the surface of the bar.
- On inspiration, extend the lumbar spine, straightening the back and assuming an upright position.
- As you exhale, bend over again with the barbell, trying to keep your back as straight as possible.
This exercise should be performed in 10-12 repetitions using a working weight. To ensure a rapid increase in the volume of the gluteal muscles in 1 workout, it is enough to perform from 3 to 4 approaches. The main disadvantage of this exercise is its risk of injury.
Fixing the result
To consolidate a positive result in the form of an increase in the volume of the gluteal muscles, it is recommended to completely abandon the use of alcoholic beverages and tobacco products, to include in your diet only biologically useful products in the form of lean meats, cereals, hard cheese, cottage cheese, natural yoghurts, fresh vegetables and fruits ...
It is very important to observe the daily regimen, when the buttocks are trained once a week, but on the same day and time. You should make it a rule to eat, wake up and go to bed at the hours strictly allotted for this, to prevent psycho-emotional and physical exhaustion of the body.
When to expect the effect
Subject to regular exercise, organization of proper nutrition, rejection of bad habits, and providing the muscles with adequate rest, the first positive results can be observed no earlier than after 3 months. After this period of time, the main lines of the hips will be noticeable, the volume of the buttocks will increase, and the muscle fibers that undergo systematic training will become more elastic and elastic.
In the case of additional use of anabolic steroids, the positive effect will be noticeable after 2 months. workouts, but these synthetic additives cause colossal harm to the female body. First of all, the functions of the endocrine and reproductive systems are disrupted. Girls who want to increase the volume of their buttocks should tune in to regular physical training aimed at developing the back of the thigh. The main emphasis is on exercises with sports equipment in the form of deadlifts and squats with a barbell.
You can also use your own body weight to build the gluteal muscles. In this case, exercises are performed in the form of leading the leg back and sharp lunges forward. Due to the fact that the back of the thigh simultaneously consists of the large, middle and small gluteus muscles, training should take place no more than 1 time per week, since otherwise the girl's body will not have time to recover.
Video on how to increase the volume of a girl's buttocks
How to increase the girl's buttocks in volume using exercises: