Squats to pump up the buttocks for a girl. How to do it, a table with approaches, a training program for 30 days, reviews and results

The main muscle mass of the buttocks is the rhomboid paired muscle, which should be worked out to achieve an attractive roundness.This muscle is quite effective using the squat exercise and its variations.

Types of squats

In the 30-Day Butt Squat Routine, different types of squats can be used. The final result of training depends on which type of squat was chosen.

Below are the main types of squats and their characteristics:

• Classic squats are the simplest and most common. They are suitable for beginners. During the exercise, the back and front muscles of the thigh, back muscles, as well as the cherished gluteus muscle are evenly worked out. For correct execution: The feet are set at the width of the pelvis, while inhaling, the legs are bent at right angles, as if you need to sit on a chair, while exhaling, the original position is taken.
• The wide stance squat works great for the quads, glutes, and internal thighs. Moreover, the deeper the squat, the better the buttock is worked out. Algorithm of execution: Leg is slightly wider than shoulder width. Squat depth until the buds are parallel to the floor. Linger in this position for 3-5 seconds. Slowly take the starting position. The load can be increased with a barbell on the shoulders.
• Squats in a narrow stance will help to more shape the contour of the hips and work out the buttocks. How to do it right: Legs should be set already shoulder-width apart, but the toes of the feet should be spread apart. While inhaling, bend your legs at an angle of 90 °. Fixing the position for a couple of seconds and lifting to the standard position.

These exercises are standard and are recommended by most fitness instructors as basic and versatile. However, in order to develop an individually suitable program, you should pay attention to non-standard variations of squats.

Custom squats

Non-standard exercises, but no less effective, include:

• Pistol. An exercise known to many since physical education lessons. In a standing position on the left leg, the right leg is set forward parallel to the floor, squatting occurs on the left leg. Next, the legs change places. This type of squat gives excellent results in a short period, but has a fairly serious level of difficulty and is not recommended for practice without prior preparation.

  

• Curtsy- another effective exercise that allows you to perfectly work out the muscles of the buttocks. How to do it: The legs are crossed, from this position, squatting occurs until each of the legs is established in a position at a right angle. Body weight is held on the front leg for three seconds. Further return to the original position.
• The jump squat is also sometimes called the frog. Performing this exercise at least 5 times will stimulate the work of the cardiovascular system of the calves and thighs of the legs and buttocks.It is performed from a standing position, legs are shoulder-width apart. According to the usual squatting scheme, the hips are parallel to the floor, then from this position, pushing off with the heels, fully straighten with bouncing up.
• Kick Squat back is similar to the classic squat, only after each squat one of the legs is pulled back, imitating a blow. The legs are thrown out alternately. This exercise will help you create an attractive upper thigh and tighten your gluteal region.
• Weighted squat will become relevant for those who need a heavy load. With such an exercise, it is important to correctly calculate the nature and weight of the load.
• Squat with leg abduction. Exercise: From the standard position, one leg is retracted to the side, while the body weight is shifted to the other leg, which in turn bends at right angles, then the starting position is taken and the exercise is repeated with the other leg. In the process, the inner and outer surfaces of the thighs, buttocks and oblique muscles of the press are worked out.

How to avoid injury?

Often improperly performed exercise can lead to traumatic consequences. So that squats for the buttocks all 30 days were joyful and did not have unpleasant consequences below Here is a list of tips from professional bodybuilders:

1. It is highly recommended to warm up before starting a set of exercises, even if the warm-up has already been carried out in the morning, it will not be superfluous to warm up the muscles before the evening workout.
2. When squatting, it is important to ensure that the knees are not brought together during the exercise, otherwise injury cannot be avoided. While squatting, the knees should be parallel to the feet.
3. The correct choice of weighting weights, if a person feels pain during exercise or severe pain pursues after exercise, then it is recommended to reduce the weight. For beginners, it is advisable to carry out the exercise without weights.
4. During the squat, the lower back should be flat, otherwise the spinal muscles will be injured.

Are there any contraindications?

Squats will give health, good spirits and improve your figure, but when building your gluteal muscles, one should not forget about contraindications, the list of which is given below:

• Joint disease and scoliosis. In the process of squats, the joints of the legs and back receive a significant load, exercises can aggravate the situation and trigger unpleasant processes. If a person has joint pain during prolonged walking, running or “in the weather”, it is recommended to visit a doctor before starting classes.
• Overweight. The extra pounds themselves are already a serious load on the cardiovascular system, and physical activity in addition can seriously worsen the state of health. Therefore, fitness trainers recommend for especially obese people to start with a small amount of squats, letting the body get used to the load and only then gradually move to increase the volume of exercises.
• The last trimester of pregnancy. Here, the opinions of experts are divided, many argue that the load on the legs and the pelvic region can adversely affect the development of the fetus and lead to unpleasant consequences, however, there are also defenders of sports activity in the later stages of the prenatal period. The prerequisite will be the well-being of the pregnant woman and a special lightweight training program.
• Varicose veins. With this disease, excessive loads on the legs are contraindicated, so perhaps you should refrain from squats.

Choosing the right weight for weights

One of the main ingredients for the success of the 30-day squat system is the optimal choice of weight and weight.

Fitness instructors advise beginners to start with a weight of 1-2 kilograms. The most convenient weighting agents for beginners will be small dumbbells in their hands or a budget option - one and a half liter bottles filled with water.

Experts recommend purchasing a plate weighting belt.In such a belt, plates can be added or removed depending on the desired load, in addition, the belt can be held in hand during squats, which will also use the muscles of the arms.

More advanced athletes can use weights of 3-6 kilograms, such a weighting agent will allow to work not only the gluteal muscles, but also create an attractive relief of the forearms, as well as strengthen the back muscles.

How to increase the load correctly?

The human body is able to adapt to enormous loads, and after a certain number of exercises, there is inevitably a need to increase the load in order to achieve the effect of training.

The main condition for increasing loads is its gradualness. There is a rule according to which the load increases by 10% weekly. This algorithm will allow not to overdo it in training and at the same time will not reduce the level of progress of the trainee.

This recommendation will become relevant both with an increase in weight load and with an increase in the number of exercises done. However, if a person feels that the 10% load is too intense, then you should not jump over your head and it is better to listen to your body.

Squat program for the buttocks for 30 days: table

The table gives an example of how squats for the buttocks should be distributed over 30 days:

The number of squats can be divided into 3 or 4 sets, but the time interval between sets should not exceed 1 minute.

Useful tips from a fitness guru for better results:

• You should not start more than one lesson without a warm-up. This will help to avoid injuries, besides, only warmed-up muscles are worked out quite effectively.
• If, after the first day of training, unbearable pain and discomfort is observed, the exercise system should be revised.

Squat efficiency

Working on beautiful buttocks requires great volitional and physical effort.

Here are some basic guidelines to help you improve your squat performance:

• Efficiency directly depends on regularity, only daily training will allow you to see a positive result.
• One should not forget about nutrition, because if the body does not receive the proper amount of nutrients, then the results from the exercises will be insignificant.
• Also, increasing the load using weight or by increasing the number of approaches will help make squats more effective.

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

How long does it take to pump up beautiful buttocks?

To find out the effectiveness of the 30 day squat complex for the buttocks, it is important to consider several main factors:

1. To begin with, it is recommended to determine the type of physique. There are three main types: mesomorph, ectomorph and endomorph. The visible effect of goth training for such a short period of training will clearly be noticeable in mesomorphs. These people by nature have a developed muscular system, so the effect of training in such people will be much higher. It is more difficult to build up muscle mass in people with an endomorphic body type; in order to achieve a noticeable result, along with a set of exercises, you have to get rid of excess fat deposits that are inevitably present in such people. Ectomorphs achieve poor results, because their body type implies initially a smaller amount of muscle tissue, therefore, even with increased physical exertion, the results will be comparatively less than those of the same mesomorphs.
2. An important requirement is the nature of the diet; to build muscle mass, the diet should include more proteins and less carbohydrates and fats. Also, in the presence of excess body weight, the results will be visually less noticeable, because the pumped muscles will be hidden by the fat layer. In such cases, along with a set of exercises, you should start "drying".
3. An important criterion for predicting the result is the initial physical fitness of a person. With the proper level of training, it is possible to start a set of exercises with the largest number of approaches and, accordingly, the result for such people after a month of training will be much more noticeable for those who had a low level of training before the start of classes.

If the 30-day course of squats for the buttocks did not give the desired effect, then the classes should not be abandoned, but gradually increase the load, making more approaches and the goal will be achieved.

Video about squats for buttocks for 30 days for a girl

Marathon for the buttocks. 30 days:

How to pump up your buttocks in 1 month: