How to pump up your buttocks QUICKLY - win-win exercises for girls for every taste!

How to make your butt big and pumped up

It is known that there is such an irresistible thing as hereditary predisposition. If a woman has a narrow pelvis, then training will not make it wider. And vice versa, if a man’s pelvis is wider than he would like, not a single gym will be able to narrow it. The shape of the butt depends mainly on the parameters of the gluteus maximus muscle, quite a bit - on the middle muscle, and practically does not depend on the gluteus minimus muscle. By the way, the length and width of the muscle cannot be changed either - genetics does not allow it. But you can pump up your butt and remove excess fat. That is, to a certain extent, increase muscle mass and “dry out” excess deposits. But everything is good in moderation: one admires elasticity, not thinness; Flabbiness is what disgusts, not fullness.

It is impossible to get an attractively shaped butt, although you can inherit it, but it won’t last long. The most reliable way is training. Moreover, to get a beautiful butt, experts advise pumping the upper, lower and lateral sectors of the buttocks separately. This allows you to form the surface with great precision, hide imperfections and bring the shape closer to the ideal. Next, we will look in detail at how to change specific areas of the buttocks.

TOP 4 exercises for the upper buttocks

To make the shape of the buttocks more distinct and create a beautiful arch in the lower back, you need to work the gluteus medius muscle. It works both when performing many different movements, such as running and walking, and maintaining a standing position.

With a sedentary lifestyle, the gluteus medius muscles can atrophy, which has negative consequences for the body. Therefore, exercises need to be included in any program, and in some cases, the lesson should be completely devoted to working it out.

How to pump up your upper buttocks

To obtain tangible results, discipline, adherence to a training regimen, and honest work with full dedication are of great importance. All this is achieved through motivation. It is recommended to conduct training three times a week, each session for about an hour. All the exercises below are performed in three sets, the number of repetitions should be gradually increased from 20 to 30 times.

Full squats with dumbbells are one of the best ways to pump up the upper buttocks, because the additional weight significantly improves the result.

So, holding dumbbells in your hands, stand straight with your feet 10 inches apart. Squat down gently, taking a deep breath, until the dumbbells touch the floor. The body should be slightly tilted forward, the back straight, the heel does not come off the floor. Without fixing yourself at the bottom point, rise vigorously, exhaling powerfully, and immediately begin squatting again.

The gluteal bridge is perfect for pumping up the upper part of the butt, and also develops the muscles of the back of the thighs and back extensors well.

Starting position - lying on your back, legs bent at the knees, place a barbell plate (or other additional weight) on your lower abdomen and hold it with your hands. As you exhale, lift your pelvis as high as you can, keep your back straight, resting on your shoulder blades and feet. Fix for a moment at the top, smoothly lower to the starting position, inhaling. Without pausing at the bottom point, immediately repeat the exercise.

Swing your leg back - in addition to pumping, it also stretches the gluteal muscles; the exercise strengthens and strengthens the muscles of the back of the thighs, promotes greater mobility of the hip joints.

Take an elastic band or expander and get on all fours, resting on your elbows and knees. Squeeze the ends of the elastic band in your hands, and secure the middle of the elastic band on the foot of your right foot. As you exhale, swing your right leg (without bending it) back and up, intensely straining your buttocks. Return your leg to the starting position while exhaling. After completing the required number of repetitions, strengthen the middle of the band on the foot of your left foot, and then repeat everything again.

Partial squat - this exercise helps to pump up the upper buttocks at home, although the skill itself can be useful in the office.

Place a chair behind you and begin to sit down, but touch the surface of it. The back should be straight, the buttocks tense, the distance to the chair should be minimal. When you reach the bottom, rise up. As soon as you find that you can maintain your balance without touching the chair, place a 3-5 cm thick stand under each sock. If you can squat stably without landing on the chair, then the preparatory part is complete. Then you can continue exercising without the safety net of a chair.

Exercises in the gym

Exercising in the gym makes it possible not only to pump up the muscles of the buttocks, but also to get rid of the fat that accumulates in this area.

On the subject: How to remove muscles from legs diet

Hyperextension

The exercise machine is adjustable at an angle of 30-45 degrees to the floor. Take a position in which the top of your thighs rests on the roller of the machine. The body is lowered, the back is rounded. Tightening your buttocks, lift your body to the top and lower it to the starting position. Repeat 15 times. Squats. Stand straight, feet shoulder-width apart, toes turned out. Squat down while holding the barbell on your shoulders. Pull your buttocks back, turn your knees to the sides. The back is straight. Do 15 reps.

Stepping up

With dumbbells weighing 3 kg or more, step up onto a hill, first with one leg, then with the other. Do 15 repetitions on each leg.

Leg abduction while standing on a crossover

Turn to the machine, place your foot in the bracelet. Take your leg high back. Stay in this position for a few seconds. Lower your leg. Do 20 reps on each leg.

Taking the leg to the side in a crossover

Stand sideways to the machine, place your foot in the bracelet. Keep your hand on the equipment. As you exhale, move your leg up to the side, hold in this position and while inhaling, lower your leg.

What does a pumped up gluteus medius muscle provide, and what exercises are there for its growth?

It’s a shame to disappoint that part of the audience who, in an effort to figure out how to pump up the upper butt, hopes that there are separate muscles for the upper and lower buttocks. Alas, there are no separate muscles, as well as the ability to tense a separate section of a muscle fiber in such a way that another part of the same muscle remains relaxed. So how to pump up a big butt and a narrow waist? To do this, you need to increase the volume of all gluteal muscles and actively work on your posture, in particular, do not forget about stretching the lumbar region. In the context of correct posture, pumped gluteal muscles look more advantageous.

Loading the gluteus medius muscle is necessary in order to pump up the hollows of the buttocks, in other words, to pump up the side of the buttocks. This is achieved by performing the following exercises:

• walking on the buttocks - legs extended forward are positioned horizontally, back straight - vertically;
• swing your leg to the side from a lying position;
• gluteal bridge with fixation at the top point for 15–20 seconds;
• pulling your feet towards your buttocks while lying on your stomach.

But to get a big round butt, you need to use the gluteus minimus muscle. In many complexes it works together with other muscles of this group, and yet some exercises create a separate emphasis on the gluteus minimus muscle:

• moving the leg bent at the knee to the side from a standing position on all fours;
• abduction of the straight leg, held by the expander, to the side from a standing position;
• leg extensions in the simulator;
• plie squats with a dumbbell.

Everything has its price, including every action and inaction leads to predictable consequences. So, for example, if you work out hard in the gym (we recommend the sports club in Zyablikovo) and, having already achieved noticeable results, decide that this is enough, the same predicted consequences will occur. A subgluteal fold will appear. Moreover, the more advantageous the genetic predisposition to a beautiful butt shape and the more impressive the successes in enlarging the buttocks through training, the more clearly the annoying crease will stand out. The question of how to pump up the lower part of the butt now is not entirely correct. But, read on.

Top 5 exercises for buttocks

1. Bulgarian squats

A basic exercise for the leg muscles, which maximally involves the buttocks and hamstrings.

If your butt is your priority, be sure to add split squats to your training program.

1. Gluteal Bridge

Can be performed in various variations, either on 2 legs or one at a time, lying on the floor or on a bench. Use weights to increase the load.

The degree of activation of the buttocks is superior to squats and involves the muscles in work almost 100%.

1. Squats

An important point: the amplitude must be full, that is, you must squat below parallel with the floor. This will increase the load on the buttocks, unlike the squat to 90°, where the quadriceps work primarily.

1. Taking the leg back

An isolating exercise that specifically pumps up the buttocks. Can be performed with a straight or bent leg, standing, or on all fours.

1. Hyperextension

Unlike regular extensions, where the load falls on the spinal extensor muscles, butt extensions have their own peculiarities in execution.

You need to rise using the effort of your buttocks, tensing them as much as possible at the top point. For better concentration, you can round your back to eliminate static load on the lower back muscles.

The detailed technique of each exercise for the buttocks can be found in this section.

How to tighten your lower buttocks

Muscles need tone, otherwise, when the load decreases, they become flabby and begin to sag. The reason for this may be not only the cessation of training that has already become habitual, but also the emergence of bad habits, a predominantly sedentary lifestyle, and a sharp change in weight.

How to tighten your butt from below? In short, by eliminating the causes of sagging soft tissues:

• remove excess fat;
• move more;
• leave bad habits;
• restore training.

These measures are usually sufficient. However, if you urgently need to tighten the bottom of your buttocks, then we recommend using strength exercises and specific walking:

• deep lunges with dumbbells - keep your back vertical;
• squats with dumbbells with legs wide apart;
• deadlift with dumbbells;
• walking uphill.

The last of the proposed exercises is best performed on a treadmill or on an ellipsoid, setting the inclination angle to at least 9–12%. The weight of dumbbells, the number of repetitions and approaches are indicated in the table at the beginning of the article. As you can see, making your butt big and pumped up is a doable task, and you can handle it.

Gym butt workout

The most effective way to pump up your buttocks is to visit the gym and use all its capabilities to achieve your goal. I must say that the results will certainly please you and even surprise you. If you show the necessary patience and willpower, you can achieve significant improvements, even if the condition of your buttocks before starting classes left much to be desired. Even the most unsightly butt can be made ideal if you try hard enough.

But only those who are able to adhere to the rules and discipline themselves achieve results. Random and irregular training will be of little use. Therefore, follow the important rules:

• Every workout should start with a warm-up. It can represent the usual warm-up with which physical education lessons began at school. There is nothing complicated about it. You just need to stretch all parts of the body before you make them work at full strength. You can also warm up with short cardio exercises. Walking for 20 minutes, jogging at an easy pace, or exercising on an elliptical or exercise bike is quite suitable.
• To train the gluteal muscles, you can use machines or free weights. The best way out for beginners is to contact an instructor, explain the problem to him and ask for help in drawing up an individual training program. Some clubs offer individual lessons with a trainer. You can also simply exercise on suitable exercise equipment.
• But, from the point of view of efficiency, it is preferable to exercise with kettlebells, barbells and dumbbells to develop the buttocks. But this type of load can be quite difficult for a beginner. First of all, due to the fact that in the process of performing techniques it is necessary to maintain balance. Therefore, you need to approach these activities especially seriously, starting small and gradually moving to more serious loads. This is the only way you can achieve results without injuries and other troubles.

How to work out in the gym to make your butt beautiful

Among the variety of exercises that can be performed in the gym, the most effective in terms of pumping up the butt are:

• Smith machine training;
• Squats with weights;
• Lunges with weights;
• Hack training sessions;
• Leg press from a lying position;
• Bulgarian lunges;
• Swing your legs in the simulator;
• Hyperextension;
• Leg curls in the simulator.

The optimal load is considered to be 3-4 laps of 20-30 repetitions. You can change the order in which you perform certain exercises, but it is advisable to complete them all in one workout.

How to pump up your buttocks and monitor your diet?

When creating a flat stomach, elastic butt and to remove extra pounds, you must follow the norm for the amount of protein, fat and carbohydrates consumed. Complex carbohydrates should be the most in your diet.

The daily requirement of building elements of body cells is:

• 20-30% - proteins;
• 10-20% - fats;
• 50-60% are carbohydrates.

Eating chicken meat, eggs, red fish, nuts, legumes, cereals, vegetables and fruits rich in fiber can help the body cope with stress.

Everyone should remember that first the work is done to strengthen the muscular system, then the weight is lost.