Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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(become an author) Date: 2016-02-21 Views: 64,154 Rating: 5.0
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This question quite often torments girls. The fact is that many women have hips of sufficient volume, but flat butts. And when such women begin to actively train their buttocks, they notice with horror that their legs grow along with their butt, and they don’t need this at all.
So, there are two news for you. The good and the bad. The bad news is that the most effective butt exercises also grow your legs. And the good news is that you can still pump up your butt without legs. But doing this is 2 times more difficult and takes longer than with legs.
Top exercises for home
Performing many movements on the target muscle is possible even at home. However, difficulty in progression of the load can be considered a potential disadvantage. If in the gym you can add weight to the machines and make the approach more difficult, at home this can only be done with the help of training harnesses.
Gluteal bridge
The most versatile exercise that can be done both in the gym and at home. Easily complemented with any weights, from a dumbbell to a water bottle.
Technique:
- Lie on the floor, arms extended along the body, legs bent at the knees. The back of your head should be in contact with the floor.
- Lift your pelvis off the floor and lift it so that your body forms a straight line from your shoulders to your knees.
- At the peak point, tighten your gluteal muscles as much as possible and hold the tension for 3-5 seconds.
- Lower your pelvis down without touching the floor and repeat the movement.
To make the exercise more challenging, place any object under your feet so that they are above floor level at the starting point. This will further mix the load on the glutes.
Read more about the gluteal bridge →
Taking the leg back
One of the few movements that can be considered truly isolated for the butt muscles. Works well on the gluteus maximus and gluteus medius.
Technique:
- Take emphasis on straight arms and knees. The back is straight, the lower back is slightly arched. The legs are bent at the knee at a right angle.
- Move your leg back without changing the angle of bend at the knee. Raise your leg as high as possible or until your thigh is parallel to the floor.
- To increase the load, pause for 1-2 seconds at the top point.
Read more about moving your leg back on the ground →
Static hold in the squat position
The exercise tones the buttock muscles and provides a stretching load. The only negative is the lack of dynamic muscle contraction. That is, it will not help much in pumping up the buttocks for girls when it comes to hypertrophy.
Technique:
- Stand straight, arms crossed on your chest, feet shoulder-width apart (can be a little wider for stability).
- Do a deep squat and hold the position.
- If your back is round or it is difficult to maintain balance, you can press your back against the wall, as in the “chair” exercise.
How to pump up a girl's breasts, educational at home. Push ups
Doing classic push-ups is one of the most effective exercises for the pectoral muscles. The advantage of the exercise is the lack of dependence on sports equipment or weights. A small area with a flat surface is enough to complete. Such training is effective not only for the chest muscles. With such exercises, a significant part of the muscles of the upper body is pumped.
How to pump up a girl’s breasts at home with push-ups:
- the body forms a straight line, the pelvis should not be allowed to move upward and bend downwards;
- the press is in a state of tension;
- breathing is not interrupted;
- the head does not look down and does not go up;
- the palms are located directly under the shoulders; they should not be allowed to move forward;
- the elbows are parallel to each other and, when bent, go back 45°C, and not to the side;
- exhalation occurs by bending the elbows and lowering the body.
After mastering the basic technique of doing push-ups, you can move on to more complex variations. Today, there are more than 20 variations of push-ups with varying levels of difficulty in order to pump up the chest muscles. Examples of complicated push-up options:
Some girls refuse traditional performances because, due to physical unpreparedness, they are unable to perform them correctly. For beginners, it is recommended to do push-ups from the knees, as they are much easier to perform due to the lower load. For the first training, it is enough to perform 4 to 5 repetitions, with their gradual increase.
If you can’t do push-ups even from your knees, then you can make it even easier and do push-ups on your knees, resting your hands on the bench. If this exercise is difficult, then you can try doing push-ups against a vertical wall.
Top exercises for the gym
A full arsenal of exercises is available in the gym, so you can alternate between different exercises, changing them week by week. This will create the most varied load on the muscles.
Swing back in the lower block
For the exercise, a crossover or any lower block with a loop handle can be used. Leg abductions are considered the most isolating exercise for the buttocks.
Technique:
- Place the loop handle at ankle level and take a step back so that tension is felt in the starting position. Grasp the supports with your hands.
- Take your straight leg back as far as possible without changing the position of your body.
- To increase the load, you can add a pause at the peak point for 1 second.
Read more about moving your leg back in a crossover →
Hyperextension for the buttocks
Although the hyperextension is considered a back movement, it is an isolation exercise that hits the glutes hard. However, it is possible to shift the load on the butt only if performed correctly. The standard hyperextension technique is not suitable for these purposes.
Technique:
- Switch to a machine that places your legs at an angle (or switch the machine to the desired mode. If your legs are in a horizontal position, the load on your buttocks will be much less).
- Fix your legs, then begin to slowly lower down.
- Unlike classic hyperextension, to switch the load to the buttocks you need to round your back.
- Return to the starting position, but do not go into full extension (the body should be slightly tilted down so that tension is felt in the buttocks and hamstrings).
The movement can also be performed with a weight plate or dumbbell, but only if there are no lower back problems.
Read more about gluteal hyperextension →
Glute bridge with barbell
This is the most powerful glute isolation movement you can do in the gym. You can use maximum weight in it without fear of injury. The involvement of almost all muscle fibers in the work provides not only volume, but also an increase in strength and endurance.
Technique:
- Sit on a bench with your weight on your upper thighs. Slide down so that your shoulder blades rest against the bench. At the top point, the body forms a straight line from head to knees. The feet are firmly pressed into the floor.
- Begin to lower your pelvis down; you should feel a strong stretch in the muscles.
- Without pausing, return to the starting position and repeat the movement.
An important feature is the position of the neck and head. The back of the head should not be “nailed” to the bench all the time, otherwise this will distort the technique. At the starting point, the head lies on the bench, but as the pelvis lowers to the bottom and the angle of the body changes, the neck will rise along with the movement of the body.
How to pump up your butt at home in a short time. Principles of Effective Training
It is impossible to radically change your figure in 1 day. To become the owner of attractive round shapes, working out in the gym, you will have to spend at least 5-6 months. This period will increase significantly if you do the exercises at home. But even in a week of such exercises you can achieve tangible results: correct the shape of your buttocks, tighten your muscles.
As practice shows, pumping up the butt at home is easier for girls who do not suffer from excess body weight. Those with extra pounds will need more effort and time to achieve the desired result.
You can increase the effectiveness of home workouts by remembering the following:
- Exercises designed for the buttocks must be performed regularly. Any aerobic activity will help enhance their effect: running, jumping rope, cycling.
- To ensure that the body can quickly recover after exercise, you should drink enough clean water (350 ml per kilogram of weight).
- Nutrition plays an important role in the formation of a beautiful muscle frame, so it is recommended to include more protein foods (eggs, chicken, fish, cottage cheese, lentils) in the menu and at the same time limit the consumption of flour products, sweets, and fruits. At the same time, the total calorie content of the daily diet should correspond to the norm, since it will not be possible to pump up the buttocks if the weight decreases.
- An integral part of any workout is a preliminary warm-up. The session should end with stretching exercises.
Those who want to pump up their butt at home should not give up such a simple joy as a good night's sleep. The body requires at least 7 hours of rest.
How to pump up your abs at home. What you need to form a beautiful figure
To pump up your abs at home, you need to perform special exercises. But in women, the physiology is such that fat deposits often accumulate in the abdominal area. And men sometimes suffer from this too. And under a layer of fat, pumped up muscles simply will not be visible. Therefore, it is also necessary to pay attention to nutrition.
Many people think that fat deposits will go away if they do abdominal exercises. But it is impossible to turn fat into muscle. Muscle tissue grows thanks to the intake of proteins. In addition, a lot of calories are spent during the digestion of protein foods.
It turns out that those who want to quickly pump up their abs at home need to monitor their diet and get rid of fat deposits in the abdominal area. This can be achieved by following a few simple rules:
- you need to eat 3-5 times a day, but little by little,
- limit the consumption of sweets,
- exclude from the diet harmful foods containing preservatives, flavorings and other chemicals,
- do not eat canned food, smoked and salted foods,
- eat more raw vegetables and fruits,
- to build muscle mass, add proteins to your diet: tofu, legumes, lentils,
- drink more clean water.
It’s easy to pump up your abs if you don’t have fat deposits on your stomach. To get rid of them, you need to spend more calories than they enter the body. To achieve this, it is important to lead an active lifestyle. Aerobics, dancing, swimming, cycling or regular walking will help maintain normal weight. And when it returns to normal, abdominal exercises will become effective in forming beautiful, sculpted abs on your stomach.
