What influences the result
The buttocks, like other muscle groups, grow subject to several factors:
- Sufficient physical activity
In order for muscles to increase, they need a push. Regular and intense training is a must for growth.
The last 3-5 reps of a set should be hard (with proper technique), otherwise you're just doing general conditioning and strengthening of the body.
Muscles will not grow from low loads.
- Required amount of protein in the diet and total calories
For growth, you need an excess of calories (+150-200 kcal to the daily norm) and protein so that you have something to build muscles from.
The recommended protein intake per day is 1.5-2 g per 1 kg of your body weight. That is, a girl weighing 50 kg needs 75-100 g of protein per day.
- High-quality restoration
Muscles grow not during, but after training, when the body recovers from stress.
Therefore, 7-8 hours of sleep, an adequate amount of exercise per week and a lack of stress should become your routine.
How long it takes to pump up your butt will depend on these three components.
If your workouts are half-hearted, you don’t follow the principles of proper nutrition and you recover poorly, then you won’t be able to achieve rounded shapes.
Effective exercises for the buttocks at home
Superman
This exercise is simply designed to pump up your butt quickly; it also works your core, which is very important for protecting your back and its normal functioning.
Muscles worked: lower back, buttocks, hamstrings
- Lie on your stomach, arms extended forward, feet together and on your toes. Keep your neck and spine neutral throughout the exercise.
- Tighten your abdominal muscles, inhale and lift your arms and legs up at the same time as high as possible. At this moment, tense your buttock muscles for 1-2 seconds.
- Return to the starting position.
- Perform 2-3 sets of 10-15 repetitions. Rest 30-60 seconds between sets.
Making the exercise more difficult
Once you feel ready to make the exercise more challenging, add a little weight to pump up muscle mass in the buttocks more intensely. Hold a dumbbell in your hands or place weights on your ankles. Follow the same steps as above.
Gluteal Bridge
The bridge is one of the most effective exercises for working the muscles of the buttocks. Even without adding weight, the posture and range of this exercise will make you feel stronger. You were looking for information on how to make your butt firm - here is the answer to your question.
Works muscles: buttocks, back of thighs, calves
- Lie on the floor with your back, bend your knees at an angle of 90°. Feet should be completely on the ground, arms at the sides of the body, palms down.
- Inhale and press your heels into the floor, lift your hips up, while tightening the muscles of your buttocks and the back of your thighs. With your upper back and shoulders flat on the ground, your body should form a straight line from your knees to your shoulders.
- Stay in this position for 1-2 seconds and return to the starting position.
- Perform 2-3 sets of 10-15 repetitions, resting 30-60 seconds between sets.
the exercise more difficult
To make this glute exercise harder at home, try doing it on a stability ball. In the starting position, place your feet on the ball, your back should be completely on the ground. Follow the steps described above.
Another variation of this exercise is the bridge on one leg; pumping up the muscles when performing this variation of the exercise occurs right before your eyes. Take the starting position, leaving only one leg in the air. Follow the steps above, then switch legs.
Steps on the steppe with knee lift
A functional exercise such as stepping on the steppe helps develop a sense of balance and improve coordination of movements, and is also aimed at working the legs and buttocks. Such exercises to tone the muscles of the buttocks are especially popular among celebrities and are found in almost all fitness classes. Try to avoid rocking from side to side.
Necessary equipment: a knee-high bench or step to make it comfortable to take steps.
Muscles worked : glutes, hamstrings, quadriceps
- Stand in front of a bench.
- Step onto the step with your right foot, push off with the heel of your left foot and lift your knee up.
- Lower your left leg down, then return to the starting position.
- Perform 10-15 repetitions on the right leg, then the same on the left in 3 sets. Rest 30-60 seconds between sets.
Making the exercise more difficult
If after 3 approaches you do not feel particularly tired, then add dumbbells to your hands. Follow the same steps as described above. If this is a morning exercise for the muscles of the buttocks, then leave the dumbbells for the second half of the day.
4. Cross Lunges (Curtsey Squats)
This is not a ballet class as you might think when doing this exercise. No matter how ridiculous it may look, its effectiveness has been proven by experience. In addition to the quadriceps, this exercise targets the gluteus medius, which helps abduct the hip and rotate it in and out.
Muscles involved : quadriceps, gluteus
- Stand straight, feet shoulder-width apart, chest forward, arms bent at the elbows in front of you.
- Take a step back as if you were lunging so that your right leg is behind your left. Bend your leg at the knee. Your right knee should be positioned behind your left knee. The butt is tense.
- Place emphasis on your left heel and return to the starting position.
- Do the same with your left leg. This was 1 rep.
- Perform 4 sets of 15 reps, resting 30-60 seconds between sets.
Making the exercise more difficult
Do the exercise with dumbbells.
Swing backwards with a bent leg
This exercise is aimed at working the muscles of the buttocks. Muscle tightening occurs within the first two weeks if this exercise is performed regularly. Keep your back straight while performing this exercise, and your stomach should be tucked. Try to abduct and raise the bent leg as far as possible without involving the pelvis and spine in the process.
On topic: How to statically pump up your legs
Muscles worked: buttocks and back of thighs
- Get on all fours. The spine and neck should remain neutral throughout the exercise.
- Raise your right leg, bent at the knee, up. Keep your foot flat and tighten your glutes as your leg is up.
- Lower your leg and return to the starting position.
- Perform 15 repetitions for both legs in 3 sets, resting 30-60 seconds between sets.
Making the exercise more difficult
To make the exercise more challenging, add weight to your ankle to pump up the muscles faster.
Squats
These are the most popular exercises for firm buttocks on our list. Squats are very effective especially for beginners, since it does not involve lifting weights, it can be done anywhere, so you don’t have to go to the gym specifically for this, you can just tighten your butt at home.
- Starting position: standing, feet shoulder-width apart.
- Extend your arms in front of you and squat down.
Squat with leg back
A very simple form of exercise for the butt at home and another variation on the theme of squats. The only difference from a regular squat is that the muscles of the back of the thighs are activated by moving the legs back.
- Starting position: standing with your feet shoulder-width apart. Perform a squat.
- Stand up and move your leg back as far as possible.
- Return to the starting position and do the same for the other leg.
Making the exercise more difficult
Try this exercise with dumbbells in your hands to pump up your butt muscles faster.
Lie squat
- Stand with your feet shoulder-width apart, feet apart, and hands on your waist.
- Then do a squat. Try to keep your back straight and your head straight.
Squat with leg to the side
- Starting position: standing with your feet shoulder-width apart.
- Squat down, then stand up and move your leg out to the side as high as possible.
- Return to the starting position. Do the same for the other leg.
Making the exercise more difficult
Perform this exercise with dumbbells in your hands. Full exercise for the buttocks, arm and leg muscles is guaranteed.
So, these were the most effective exercises to enlarge your buttocks at home. Now let's move on to a more detailed and specific training scheme.
How long does it take to pump up your butt?
Due to the individual characteristics of each girl, it is not easy to predict how long it will take to pump up the buttocks.
But as soon as you add physical activity, the first results will not keep you waiting after 1-1.5 months.
During this time, the muscles will acquire the necessary tone and become more toned, as they will be regularly involved in work.
The speed of the result also depends on whether you work out in the gym or at home.
In the gym
By training in the gym, you can add a few centimeters to your buttocks in 3-6 months. And to achieve a significant increase in volume - after 6-12 months of regular exercise and adherence to the regime.
Strength training is more effective than home training!
Exercises with a barbell, dumbbells and in exercise machines will pump up your butt much faster.
By training with additional weight, you can develop greater force and better challenge your muscles. This stimulates the release of necessary hormones into the blood and accelerates metabolism.
Muscles must constantly adapt to new loads in order to grow. And in the gym it is easy to create such conditions. All you have to do is add weight to the bar.
At home
You can enlarge your butt by working out at home. But muscles will grow up to a certain point.
Such workouts will be enough for beginners or those who want to add a little tone and overall fit to their buttocks.
Sooner or later, the load for growth will become insufficient and it will be necessary to move on to heavier options. For example, to work with dumbbells, weights or rubber.
The results from home training appear in about 4-6 weeks.
But progress may stop after a while, depending on your level of preparation. By continuing to exercise at home, you will simply be maintaining what you already have.
To shrink your butt, you need to do a lot of repetitions.
Alas, a large number of repetitions will not lead to either a reduction in the buttocks themselves or a reduction in the fat layer on them. If you naturally have large buttocks, then it is better not to do strength exercises on them at all. And if you have a lot of fat on them, then you will have to lose weight completely so that the fat goes away on your buttocks too.
So, if nature has blessed you with big buttocks, you just don’t need to focus on them during training. And on your feet too. After all, as a rule, those who have big buttocks also have big hips. Just don't pump them up and lose fat with cardio.
Gluteal stretch
Be sure to practice stretching after every workout. This will allow you to enlarge your buttocks even faster.
It solves several problems at once:
- Relaxes muscles and the fascia that envelops them, promoting growth
- Improves blood circulation in tissues and delivery of nutrients to them
- Increases muscle strength and endurance, improves mobility and elasticity of muscles and joints
- Helps develop neuromuscular connection and better feel your butt during exercise. And this is the key to better muscle pumping.
Thus, stretching will improve blood flow, help you feel the muscles and work them out better.
