How to pump up your butt in a month at home

Butt in a month -> how to pump it up

This experiment was carried out at home. Repeating it is not dangerous, provided that you do not have health problems and the gym is not contraindicated for you.

Your glutes are primarily made up of three gluteal muscles. Exercises for the buttocks undoubtedly improve their appearance. Trainers recommend using primarily kettlebells, dumbbells, and pulleys for leg work, maximizing the increase in activation of your muscles. It is recommended to gradually increase the weight you use.

Gradually increase the load on your gluteal muscles and you will effectively pump up your butt.

How to squat correctly to pump up your butt in a month: technique

But what to do when there is no way to increase weight? For example, did you decide to work out at home and you only have one dumbbell (like our subject)? We decided to test this in practice! The result was interesting.

Is it possible to pump up your butt in a month with squats?

Is it possible to pump up your butt in a month? This question interests many girls who dream of getting beautiful shapes in a fairly short time. Squats are the most effective exercise for correcting the shape of your butt. A girl can make her elastic and seductive in a month if she practices daily. Moreover, this does not require special equipment or a visit to the gym; all exercises can be performed at home. The load should be gradually increased, so dumbbells or other weights are used during squats.

On a note! At home, you can use improvised means by filling a plastic bottle with water.

During the exercise, it is important to pay attention to the depth of the squats. The effectiveness will be higher if you lower your butt deeper. However, the load must be increased gradually. At first, you can lower yourself to knee level until your thighs are parallel to the floor.

If a girl is over 25 years old and the last time she played sports was in physical education at school, you should be extremely careful. If you perform the exercise irresponsibly, injuries are possible. Joints and muscles can be adversely affected by heavy loads.

Attention! It is important to follow the basic recommendations of experts in order to squat correctly. This will help achieve the desired result and also avoid injury.

During squats, you must adhere to the following recommendations:

• if you keep your abs tense, a muscle corset will form;
• when using dumbbells, you need to keep them perpendicular to the floor;
• You shouldn’t arch your back like a wheel, it should be straight;
• the feet should be in full contact with the floor; if you lift your heels off the surface, the exercise will be less effective;
• Proper breathing also affects the final result; you need to exhale forcefully.

If the exercise is performed correctly, your knees will not protrude beyond your toes. You need to focus on your heels. At first, it is enough to perform up to 12 squats in one repetition. There should be a total of 3-4 cycles per day. Gradually the load increases.

What we have?

• Test girl.
• Dumbbell with two discs (each 2.5 kg).
• Dietary restriction: do not eat anything that contains flour or sugar. For those especially sugar dependent: hold on for at least a day or two.
• Willpower, patience and ability to work =)
• The squatting technique is not complicated - as in the picture.

BEFORE photo:

Butt BEFORE training at home

Photo AFTER:

Photo AFTER the experiment

Did it work out, what do you think? We believe that the effect is immediate! The butt has become more “full”! And this is in just 30 days, 14 of which are rest! So the answer to the question “is it possible to pump up your butt in a month at home” - yes, of course.

The importance of diet

To understand how to pump up your butt in a month at home or in the gym, and whether you can really notice the result in such a short time, you need to understand the available material.

If a girl has a thin “butt” or none at all, it is necessary to initially build muscle mass. If the hips are too large and the lady has extra pounds, she must first lose weight. In both situations, nutritional correction will come to the rescue. What should you eat to enlarge your buttocks? Those with a thin butt cannot adhere to a strict diet, but sweets and fat are prohibited.

Abuse of such food will provoke the deposition of fatty tissue on the sides, the buttocks and thighs will become loose and shapeless. To enlarge your gluteal muscles, your diet must be balanced and healthy.

The diet should be based on a harmonious combination of: protein foods (lean meat, chicken, fish, dairy products); complex carbohydrates (porridge, durum pasta, whole grain bread); unsaturated fats (fish oil, nuts).

At the same time, 55% of the menu should consist of carbohydrates, 30% proteins and 15% fats. The number of repetitions in each exercise is from 8 to 12 in 3 approaches. It is advisable for you to exercise with additional weight or load (barbell, dumbbells, etc.)

If your butt is curvy, you need to lose weight and dry out the fat layer. In this case, complex nutrition will also be required, but the proportions of BZHU will be different - 50/15/35. The number of repetitions in this case is from 12 to 15 in 3-4 approaches.

You can exercise without weight, the main thing is to perform the exercises efficiently. Don't expect to lose weight or gain muscle very quickly. The period is individual for everyone, and no one knows how much time your body needs. Some people manage to move the scales in 10 days, others in 30 days, and some in 2 months.

30 Day Exercise Regimen Chart for Squats at Home

Workout to pump up your buttocks

Pulling your legs to your chest on a horizontal bench

• 3 sets of 15-20 reps
• Body part: Press Equipment: Body weight

Plie squats with dumbbells

• 3 sets of 12 reps
• Body part: Quadriceps Equipment: Dumbbells

Hack squats

• 3 sets of 12 reps
• Body part: Quadriceps Equipment: Exercise

Squats with dumbbells

• 3 sets of 15 reps
• Body part: Quadriceps Equipment: Dumbbells

Lunges with barbell to the side

• 3 sets of 10-15 reps
• Body part: Quadriceps Equipment: Barbell

Lunges with a barbell

• 3 sets of 8-10 reps
• Body part: Quadriceps Equipment: Barbell

One leg bridge

• 2 sets of 15 times on each leg
• Body part: Buttocks Equipment: Body weight

Exercise "Bridge"

• 3 sets of 10 reps
• Body part: Buttocks Equipment: Body weight

Breeding legs in the simulator

• 3 sets of 12 reps
• Body part: Buttocks Equipment: Exercise

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Now you will not ask whether it is possible to pump up the gluteal muscles or how long it will take to get the desired result. You've got all the cards in your hand and you can go right now and start working out your amazing glutes without further ado! For additional pumping of the buttocks and legs, read the complete guide on how to pump up a girl’s legs.

Taking sports supplements will help you increase your endurance during training. Sports nutrition is specifically formulated to improve sports and fitness performance for men and women. Just add it to your diet and go ahead to conquer new heights. Recommended groups:

Additional recommendations

Walk

This seems to be the easiest thing on earth for most people. Try to walk at least ten thousand steps a day. Walking really works!

Eat Right (PE)

Any type of exercise cannot be complete without PP. It's really simple - just be as close to nature as possible, avoid processed foods. You don't need to add various sports potions and powders to your diet to get rid of a flat butt. Plant and animal sources of protein are better absorbed than any other source, so if you eat enough calories and keep your diet close to nature, you'll experience better results! You can read how to eat after a workout.

How to pump up your buttocks in quarantine?

Now is the time to pump up your butt at home! The virus has locked us all in our homes. It is very easy to get infected with corona in the gym. Therefore, the exercises for the buttocks in the table above come in handy! Enjoy your health and beauty!

Is it possible to pump up your buttocks with squats and nothing more?

Squats are one of the most effective glute exercises, especially when done with weights. It is best to start with 1-2 kg of weights, gradually increasing. Squats develop not only the gluteal muscles, but also the muscles of the thighs, quadriceps, abs and spine. Over time, heart and joint health improves.

Squats can be the main exercise of your workout, but in isolation they won't bring quick results. Moreover, you need to be able to squat. The exercise only seems simple. There are a few rules to remember:

1. Alternate regular squats with wide squats. In wide squats, the load is more directed on the quadriceps and adductor muscles of the thigh and on the buttocks. For beginners, it is better to start with exercises without weights, and then use weights.
2. Don't round your back when doing this. Straight posture will protect the lower back from negative consequences.
3. Focus your weight on your heels. This will help direct the main load to the butt.
4. Squat, moving your pelvis back, as if you want to sit down.
5. Wide squats are good, but deep squats are even better. Try to “sit” below knee level.
6. When doing squats without weights, pay attention to the position of your hands. It is best to hold them in front of you, at your waist, or fold them behind your head, keeping your elbows out to the sides.

Deep squats with a barbell

Do squats help build bigger buttocks? - Yes. But it’s better to do the workout in a complex way: use your legs, working both small stabilizer muscles and large muscle groups.