Today I want to touch on another pressing topic of our body - the buttocks. Probably, almost every girl dreams of pumping up her butt and making it a real “nut”))) I am familiar with this problem firsthand. Exactly, a “problem”, since my buttocks by nature are not as beautiful, voluminous and elastic as I would like.
I admit that until recently I was a real lazy person when it comes to fitness, but beauty requires sacrifice, which is why I puff along to Jillian Michaels’ workouts every evening. By the way, very, very effective exercises, especially for those who want to pump up their butt at home. What you will need for this: video exercise “Killer buttocks and thighs” in three levels (below), free time for yourself and your butt, and perseverance. Let me make a reservation right away that these exercises are not for weaklings, which will last for a couple of days. Here you need to have endurance and willpower. But take my word for it, the results will come.
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How to pump up your butt and eat right
When building a figure, creating six-pack abs, losing weight and, of course, a beautiful butt, we need to maintain a balance between proteins, fats and carbohydrates in our body. There should be more of the latter.
So, the optimal daily consumption of all three building components for our body is:
- Proteins - 20-30%;
- Fats - 10-20%;
- Carbohydrates - 50-60%.
In this case, it is worth paying special attention to products such as chicken meat, fish, chicken eggs, legumes, flaxseed oil, nuts, avocados, red fish, cereals, potatoes, vegetables and fruits, as well as sugar-free breakfast cereals.
Also, it is worth remembering that it is impossible to pump up your butt and lose weight at the same time. We first add muscle mass to the body and then lose fat.
How to quickly pump up a girl’s buttocks at home - building your own training regimen
In order to notice the result in the form of tightened buttocks as quickly as possible, we recommend that everyone develop an INDIVIDUAL training regimen. The main point is to make sure that training brings you joy and never feels like hard work.
Use Louise Hay's method and start meditating. Just repeat two phrases to yourself as often as possible:
- “I really enjoy training.”
- “My butt is very firm, slim and beautiful.”
Funny? But no matter how funny, unusual or strange it may be, this approach brings quick results.
For the first month, train five times a week: Wednesday (Thursday) and Sunday are days off. Within a month, the body will get used to the stress and begin the process of self-healing. During exercises to tighten the buttocks, other muscle groups are simultaneously trained, the spine is aligned, the weight returns to normal, get ready for you to begin to lose weight intensively.
How to pump up your butt: exercises
Proper physical activity, when the question of how to pump up your butt at home is most pressing. It is important to understand which muscles need to be pumped and which exercises to perform. And most importantly, do them regularly and correctly.
Of course, the most common and effective way is to pump up your butt with squats, but squats may not be enough. Because the squat works the hamstrings and lifts the gluteal muscle. And our hips and butt consist of much more muscles.
Therefore, it is worth paying attention to exercises such as squats with weights, leg swings and a set of exercises on the floor, which will allow you to use your body weight as a shock absorber for the muscles and many others. Here are some of them.
How to pump up your buttocks
The most important thing is to be able to tense your muscles. If you have not yet learned how to do this, then it is too early for you to do such training. From her experience, Margarita can tell you that any girl who does not have clearly defined buttock muscles dreams of buttocks. At the same time, a girl who is not thin and has clearly undefined buttocks, neither medium nor large, does not see the difference between them. Each of them is fixated on growing buttocks. I also believe that training is necessary for the buttocks to grow, but in practice this is not so.
You need to focus on training to grow your buttocks when you have gotten rid of all the main problems with your figure. But Margarita will tell you how to do this in another training video lesson. In this educational video lesson on how to pump up your buttocks, we will learn from six exercises for the buttocks. Each exercise will consist of three approaches. There will be 45 seconds of rest between sets and 1 minute of rest between exercises.
1. Hyperextension exercise
We need it so that our buttocks engage in work throughout the entire workout. We focus on the heels, pull the toes towards ourselves, legs straight, do not bend the knees.
- We do the first approach for 20 repetitions;
- We do the second approach with 5 kilogram pancakes, for 15 repetitions;
- We do the third approach with 10 kilogram pancakes, for 12 repetitions.
In order for our butt to be round and feminine, we move on to the second exercise.
Leg abduction exercise in the gym
We hold the panel with our hands, bend the lower back as much as possible and move the pelvis back. We move our legs as far as possible to the side by tensing the buttocks. We slowly enter to the level so that the tiles do not knock against each other. The most important thing is not to relax your buttocks.
In different gyms on identical machines they may differ from each other, so choose the weight according to your own feel. If you do 20 reps, then the last 5 reps will be very difficult for you. You should feel maximum muscle tension.
- We do the first approach for 20 repetitions for 75 kilograms;
- We do the second approach for 15 repetitions and add 10 kilograms, for a total of 85 kilograms;
- We do the third approach for 12 repetitions and add another 10 kilograms, for a total of 95 kilograms.
Barbell squat exercise
All girls love to squat, but not all girls love to flex their buttocks. It often grows where it shouldn’t; many girls grow their inner thighs, but not their butt. So let's move on to the third exercise, the free bar squat. We prepare the projectile for the first approach, hang 5 kilograms of weights on each side and be sure to secure them with locks. This is necessary in order to avoid injury to yourself and those around you. The total weight including the bar is 30 kilograms, but you can build on your performance and capabilities.
Technique for performing the exercise. We dive under the bar, place our feet slightly wider than shoulder-width apart, and toes slightly turned to the side. As you inhale, bend your lower back as much as possible and sit deep back, below the knee line. As you exhale, straining your buttocks as much as possible, we stand up, tuck, and fix at the end point for a couple of seconds. The most important thing is to keep your back straight.
- We do the first approach for 15 repetitions for 30 kilograms;
- We do the second approach for 12 repetitions, add 2.5 kilograms of pancakes, total 35 kilograms;
- We do the third approach for 10 repetitions, add 2.5 kilograms of pancakes, or add one pancake per 10 kilogram on each side, for a total of 40 kilograms.
Exercise one leg press in a lying machine.
We work all three approaches with the same weight for 15 repetitions. Do not forget the weight should be selected individually. It seemed that it was difficult, you lay down and do it, but in fact, the most difficult thing on this simulator is to feel the buttocks.
Technique for performing the exercise. We place our foot in the middle of the platform, turn the toe inward, resting on the heel. We press the buttocks tightly to the seat, and bring the other leg out. As you inhale, completely relax the platform and drop it onto yourself. As you exhale, push the platform with your heel, strain your buttock and do not fully extend your knee.
It is important to drop the platform on yourself. If you release it smoothly, only the quadriceps will work. It is important to tense your buttock and squeeze it during the jerk. Until you learn to establish a brain-muscular connection, you will not feel your butt.
A little secret from Margarita Boyko. You can try this exercise at home, and in order to learn how to press the platform correctly, you will need to learn how to push off the wall. We place our foot in the same way as on the platform and push with our heels, straining our buttocks. If you succeeded and you felt your butt, then you did it right.
Lunge exercise with dumbbells
This exercise is one of Margarita’s favorites. Perhaps many girls will also find it a favorite if you learn how to do it correctly. We start by positioning our feet. We stretch one leg forward and turn the toe slightly forward inward, and place the leg standing behind on the toe. As you inhale, we lower ourselves down to the right angle between the thigh and shin line, do not touch the floor with our knee, and keep our back straight. As you exhale, straighten the standing leg behind you, press your buttock up, and fix it at the end point.
- We do the first approach for 12 repetitions with 10 kilograms in each hand. Remember that this is a repetition on each leg;
- We do the second approach for 15 repetitions with 9 kilograms;
- We do the third approach for 20 repetitions with 8 kilograms.
6. Straight-legged deadlift exercise with dumbbells
Margarita Boyko likes to do deadlifts with dumbbells, as this exercise requires more concentration and stabilization. Why you should always put pancakes under your toes and how this allows you to maximize the emphasis on your buttocks.
Technique for completing the task. The first thing you need to do is to stand on your toes on pancakes. As you inhale, bend your lower back as much as possible and move your pelvis back and up, slightly bending your knees. As you exhale, we straighten up due to the maximum tension of the buttocks and do not forget to fix it at the end point.
If it’s hard for you to work with this weight, feel free to take a lighter weight, it will still make your butt grow. It’s better that you do the exercises correctly than you suffer, drop the dumbbells, and tear your back. It is important to pick up the dumbbells from the floor; if you pick them up incorrectly, you could hurt your back. Always take the weight with a straight back, maintaining the stabilizing effect. An important nuance is that we do not gather our knees in a bunch and do not separate them to the side; we keep them parallel to each other.
- We do the first approach for 12 repetitions with 12 kilograms;
- We do the second approach for 15 repetitions with 10 kilograms;
- We do the third approach for 20 repetitions with 8 kilograms.
Exercise 3
A fitness ball is ideal for this exercise, but you can use whatever you have on hand. If desired, even a chair on wheels.
Raise your hips and place your feet on the exercise ball in a flat and tight position. Slowly bend your knees and roll the ball closer to your buttocks. Slowly they let him go.
Repeat 20 times.
How to quickly pump up your butt at home in a week?
By approaching your exercises with all responsibility, you can ensure that the first result becomes noticeable within a week. How to quickly pump up your butt at home in a week?
On a note! First of all, it is worth noting that people who lead a sedentary lifestyle especially need physical activity.
If you move little, the muscles weaken and lose their elasticity, which undoubtedly affects your appearance. It should be noted that it is easier to pump up your butt in the gym, since there is special equipment there. However, it is quite possible to strengthen the gluteal muscle at home. True, you will have to prepare for grueling training, especially if you need to get results in a short time.
Important! To quickly pump up your butt, in addition to physical activity, you need to exclude certain foods from your diet.
These include:
- sausages,
- sauces,
- sweets,
- bakery,
- fatty food,
- fried foods.
It is also advisable to give up coffee.
You should pay attention to steamed dishes, eat more protein (meat, fish, dairy products), vegetables and fruits. Proper nutrition combined with exercise helps you quickly lose extra pounds and gain muscle mass.
If a girl has not played sports before, she should not immediately load herself to the maximum. You need to start with a little warm-up, despite the fact that you need to pump up your butt in just a week.
If you immediately work on your muscles with heavy exercises, you simply won’t be able to get out of bed the next day, let alone continue your workout routine. Thus, trying to pump up your butt in a week will not be successful.
Important! Even when doing exercises for several months, warming up is necessary. It helps warm up the muscles and prepare them for the upcoming loads.
Effective exercises for quickly pumping up your buttocks
So, there are several basic exercises that will help strengthen your gluteal muscles in a week:
- squats;
- side swings;
- lifting both legs at the same time;
- pelvic lift;
- tension-relaxation.
A certain amount of time should be allocated for each exercise. The final result depends on the correct execution technique.
Squats
Squats occupy a dominant place in the entire set of exercises designed to quickly pump up your butt. To get maximum efficiency, it is important to know how deep to go. According to experts, the deeper the squats, the better the result. But even here there are pitfalls.
On a note! Squatting too deeply increases the risk of injury, which especially applies to muscles that are not prepared for stress.
Therefore, it is important to focus on your feelings. If you feel pain, don't try too hard. Conversely, if the exercise is easy, you can use a weight in the form of a dumbbell or water bottle to add resistance and increase efficiency.
To perform squats, you need to place your feet shoulder-width apart and slowly lower your body down, bending your knees. Overall, your thighs should be parallel to the floor. At the same time, the arms are placed in front of the chest, the back is straight, slightly protruding forward. Having descended to the maximum possible depth, you must also slowly rise and take the starting position. For the first time, 10-15 squats are enough, in the future their number must be gradually increased.
Swing on your side
For this exercise, it is advisable to use a small soft mat. Side swings are performed as follows:
- The girl lies on her right side, while she rests her elbow on the floor. The second hand is on the waist.
- The left leg rises up to the maximum level, preferably forming a right angle with the floor. Then the starting position is assumed.
- The exercise must be performed 10 times, and then the same number of swings must be made with the second leg, changing position to the left side.
This exercise helps strengthen the gluteal muscles and thighs.
Raising both legs
This exercise makes it possible to simultaneously use the muscles of the buttocks and abs. The following sequence of actions is performed:
- The girl lies on her back, putting her legs together. Your arms should be turned out to the sides to provide better stability.
- The legs rise up, forming an angle of 30 degrees with the floor.
- After holding this position for a few seconds, the girl lowers her legs.
For this exercise, 20 repetitions are enough. It is necessary to ensure that the socks are elongated in order to obtain greater efficiency.
Pelvic lift
To begin lifting the pelvis, you need to lie on your back and form a bend in your knees so that your feet are placed completely on the mat. Hands are located along the body. The buttocks are raised as much as possible. It is necessary to stay in this position for a few seconds, and then return to the starting position.
On a note! When performing this exercise, it is important to ensure that your back is straight.
Thanks to this, you can get maximum efficiency from your classes. Pelvic lift is performed 10 times.
Tension-relaxation
It is worth noting that this exercise has a rather strange name. But its main advantage is that it does not require a special place for execution. It can be done anywhere.
The essence of the exercise is to tense and relax the gluteal muscles, holding the tension for about 3 seconds. There can be any number of approaches.
This type of training is completely safe and eliminates injury. You can even tense and relax your butt muscles while sitting. As a result, it can develop into a habit, which will only work to your advantage. The training will happen automatically, the girl will not even always notice it.
How to quickly pump up your butt at home? It will take a lot of effort and time to train. It is important to adhere to the correct exercise technique and gradually increase the load. The result will not be achieved very quickly, but the butt will slowly and surely become more beautiful and seductive. As practice shows, only persistent people achieve results.
