The muscular areas of the lower limbs are one of the areas of the body that mainly affect women.
In fact, this area is characterized by various imperfections, from poor muscle tone to fat deposits and even the formation of cellulite.
Many already know that simply walking on a treadmill is not enough to pump up your buttocks. To do this, you need to subject your body to more intense training.
If you want to get beautiful, pumped up buttocks, you need to properly activate the muscles. In fact, it is impossible to tone up your butt without increasing the intensity of your exercises. By increasing sets, repetitions, or resistance (weights), a person will progress.
One of the fears that mainly accompanies the female audience is that overload training, in addition to pumping up the buttocks, causes an excessive increase in the volume of the lower extremities.
For this reason, women prefer training with natural load, but less effective. By the way, for genetic reasons, women are not inclined to excessively increase the percentage of muscle mass.
There are also exercises that can strengthen your buttocks without causing unwanted bulkiness in your legs. Here are some of them.
The benefits of squats for the buttocks
Squats are very simple, and at the same time, they effectively work the muscles of the buttocks and thighs, allowing you to gain beautiful relief. They are also ideal for those who do not have time for regular exercise and visiting the fitness center, since they can be performed at home and do not require anything more than a couple of square meters. Squats help improve metabolism; they perfectly strengthen the muscles of the legs, back and abdominals.
When squats, the buttocks and legs receive a special load. You can tighten them up, make them slimmer and more sculpted at the same time. Squats are good because they combine cardio and strength training. In addition, they train strength and endurance.
All this, of course, will be true if you know how to squat correctly to pump up a girl’s buttocks. Initially, remember that before you start training, do a short warm-up , paying special attention to your knees and ankles. This will help you warm up, prepare your body for stress and reduce the risk of injury.
An approximate complex designed for both the buttocks and the entire lower body:
- Bulgarian squats with the leg extended (as many as you can in 3 sets).
- Smith machine squats ㅡ 3 x 8.
- Leg extension in the simulator (minimum 20 repetitions in 3 sets).
- Press in the simulator 3x8.
- Swings with weights 3x10.
- Plie with dumbbell 3x10.
From this entire list I would like to especially highlight swings with weights. And from the swings themselves - moving the legs back and up. Because from the point of view of anatomical mechanics, this particular exercise is capable of efficiently loading the buttocks, while practically excluding other muscle groups of the lower body from work. So put the main emphasis on this recipe!
Classic squat: proper technique
First of all, you need to master standard squats. The technique of how to properly do squats for the buttocks is not so complicated, but to do everything correctly, consider the following points:
- Throughout the entire exercise, the back should be arched and the shoulder blades should be brought together. This will help minimize the risk of spinal injuries.
- Press your heels firmly to the floor. Take on the main burden.
- While squatting, your knees should be spread to a distance approximately equal to shoulder width . They also should not go beyond the conventional line of the foot. This is important for those who are interested in how to squat correctly in order to pump up the buttocks, and not the legs, since in this way it is the gluteal muscles that receive the load, and not the hips and knees.
- The face should be directed straight or upward. There is no need to lower your head down.
- If a barbell is used for squats, it should be located on the “trapezium” zone (to do this, bring your shoulder blades as close to each other as possible). Do not place it on your neck under any circumstances as very serious injuries may occur.
- When rising from a sitting position, do not straighten yourself completely, otherwise you may place excessive stress on your knee joints.
- If you are new to squats, you should not go lower than your hip line. This can cause knee injury. Deep squats are actually very effective, but they need to be used at a certain level of training.
Squats
The technique for performing squats is quite simple, although you should remember to avoid the most common mistakes, such as leaning your back forward or not performing the movements in a very smooth manner.
You need to stand up straight with your arms extended along your body. Bend your knees, raising your arms to shoulder height, and then slowly return to the starting position.
Smoothness during the exercise is especially important to avoid muscle tears. And to make the exercise more intense, you can also use weights that need to be held in your hands during squats.
In conclusion, strength training can correct weaknesses affecting the lower extremities and strengthen the glutes by increasing muscle mass and muscle tone.
It also increases your metabolism, which leads to more energy expenditure at rest. It's important to remember that there are many different exercises you can do at home.
Effective types of squats for pumping up the buttocks
Do not limit squats for buttocks at home to just their classic variation. There are different types of squats that will help you work your butt perfectly. Let's look at some of them.
Squats with dumbbells or kettlebell
In the question of how to properly do squats for the buttocks at home, you can use additional weights that will help increase the load on the muscles. If using a kettlebell, grasp it with both hands, bend them at the elbows and press your elbows to your sides. Then squat using standard technique.
If using dumbbells , hold one in each hand. Their weight should be the same. Place your feet shoulder-width apart and press your heels firmly to the floor. When squatting, do not lift your heels off the floor. You can lower your arms, or you can stretch them out in front of you - this will help complicate the exercise.
You can squat with dumbbells in the same way, but place a flat, thin board 3-5 cm wide under your heels. This will help redistribute the load from the buttock muscles to the leg muscles.
Plie squats
Very good squats for the buttocks for girls at home . You need to stand up straight and arch your back. Place your feet shoulder-width apart and point your toes to the side. Take a deep breath, squat down, and as you exhale, slowly rise up. This exercise well tightens the gluteal muscle and the main muscles of the thighs.
Deep squats on one leg
These are the right squats for the buttocks to perform at home and more. You need to go to the door frame, stand sideways to it, lean your shoulder. Place your feet shoulder-width apart. Bend one leg slightly and lift it forward. Begin to squat slowly, gradually straightening the leg that is bent and not engaged forward. Try to squat as deeply as possible while maintaining body balance. The torso may lean forward slightly.
Squats with a barbell for firm buttocks
The barbell helps increase the effectiveness of the exercise, but proper squat technique for the buttocks is extremely important. You need to place your feet shoulder-width apart and point your toes slightly apart. Please note that you should not do too deep squats with a barbell, so as not to injure your back or knee joints. Keep your back straight, you can lower your head a little. The barbell must be lowered onto the scapula bone and fixed on top with the wrists. First, the shoulders should rise, then the back, and finally the knees should be involved.
Smith machine squats
A machine called the Smith machine helps improve barbell squats, since this way you can avoid injury and distribute the load correctly. It is important to know how to properly squat for the buttocks in this machine.
It needs to be adjusted in accordance with the height of the athlete, then stand on the support, place your feet shoulder-width apart, and press your shoulder blades together against the bar. The legs can be moved beyond the hip line by about 20 cm . Bend your spine in the lumbar region and begin to squat. You cannot lift your heels off the support.
How to pump up your butt without pumping up your legs! Main questions!
I decided to resume work on the blog and write a new article about the most common question - about the butt. Or rather, discuss some of the most popular questions related to it!
Girls often write questions:
“Lana, how to pump up your buttocks, but not pump up your legs?” The answer is NO! You can insert implants and proudly wear the status of “NASEATED.” The operation will not cause your legs to sway! You can rest assured!
