Every girl dreams of a big, round and firm butt. Most girls envy the perfect rounded shapes of stars like Kim Kardashian or Beyonce. How did they achieve this? Was it a gift from Mother Nature, the skillful work of a plastic surgeon, or a Botox pump? The “butt boom” began with Jennifer Lopez’s butt, but over time the size of the fashion trend became simply huge, like Iggy Azalea and Nicki Minaj, for example. Will regular exercises for the buttocks at home help you achieve such excellent results in a week?
A beautiful butt in a week of training - is it possible?
Yes. If you know the special exercises and perform them correctly every day. In this case, it is advisable to simultaneously change the diet. The wider the front of influence on the hated fat, the faster its volume will decrease.
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We train at home.
Chair workout Lose 5 kilograms in 3 weeks.
Why am I not losing weight?
To make loose deposits on the buttocks “melt” faster, increase the load on the deep-lying muscles. They hardly work if a person sits on a chair for most of the working day and gets to work by transport. As soon as these tissues are stirred up, blood circulation in them will improve and metabolic processes will be activated, due to which the gradual melting of fat “glaciers” will begin.
How to quickly pump up a girl’s butt with exercises at home in a week?
In order to at least somehow pump up her butt in a week, any girl will have to sweat a lot, doing simple and complex exercises in front of the mirror at home. Ideally, 2 sets of 30 minutes each (morning and evening).
Squats
As mentioned above, squats must be performed correctly in order to achieve minimal results in a week. It is also worth mentioning that after 7 days of training you cannot reset everything to 0, otherwise there will be no point! It is necessary to constantly train, spending at least 15 minutes a day.
Swing your legs
Another effective exercise is leg swings. It is performed as follows: hands on the waist, approach each leg 30 times (pulling back as far as possible).
Raising the body
Lying on a flat surface, you need to raise and lower your body, straining your gluteal muscles and supporting yourself on your hands. 2-3 sets of 20-25 times.
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Bridge
Another exercise that directly affects the buttocks and abs. You need to stay in the position for at least 3 minutes.
Breathing exercises
To lose weight you need to learn to breathe correctly. For this, Marina Korpan’s technique is suitable, which helped the famous presenter get in shape after pregnancy and childbirth.
With dumbbells
Exercises with dumbbells are more effective than without them. Therefore, it is best to combine a training program with weights. By the way, dumbbells can be replaced with a plastic bottle filled with sand or water.
Bike
Exercise bike will help replace cycling by 20-30%. To do this, in a lying position, you need to reproduce the movement of scrolling the pedals.
Plank
An essential part of any training program. The exercise time is based on the girl’s physical fitness and most often starts from 15 seconds, increasing over time to a minute.
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Effective training
How long it will take you to pump up your Brazilian butt is a purely individual question. The timing depends on many factors - physiology, heredity, age, level of physical fitness, what exercises you included in the home program, and whether you are performing the technique correctly. There are many different exercises aimed at pumping up the buttocks, which will help a girl give her butt a rounded shape at home. The most effective are:
- Squats . This is a static basic exercise that involves not only the gluteal muscles, but also the thighs and abs. You can pump up your butt like a nut at home with just squats, but this requires at least a month and a specially designed training course. In the classic version, squats look like this - we stand straight, legs at a distance of 40-60 cm, arms in a comfortable position (at the waist, in the lock in front of us, behind the head), the stomach is tucked. We begin to squat, moving the pelvis back. Move until your thighs are perpendicular to your calf muscles. Make sure that your knees do not “play” and do not move beyond the line of your toes. Then we return to the starting position. The exercise has many variations - on one leg, plie, with weight, etc.
Watch the video for the next exercise:
- Lunges . Lunges are also great for creating a firm butt. It is best to perform this exercise with dumbbells in your hands. Stand straight, place your feet apart at a distance of 50-60 cm, straight back, dumbbells weighing from 1 to 3 kg in your hands. You need to take a step forward and sit down at the same time. The angle at the knee should be 90 degrees. The knee of the leg laid back looks to the floor. We fix the position at the maximum point for 1-2 seconds, and return to the starting position.
- Gluteal bridge . This exercise is performed lying down. Take a horizontal position. Bend your legs and place your feet on the floor. The arms are extended along the body. It is necessary to lift the pelvis as high as possible so that it creates a straight line with the hips. Press your shoulder blades to the floor. Perform several sets of 20 repetitions. Rest between sets should be no more than a minute.
- Swing your legs . Find an object at home that can serve as a support. To perform this exercise, grab a support with your hands, such as the back of a chair. And take turns moving your legs back and up as much as possible. The supporting leg remains straight. As you make the movement, tighten your gluteal muscles as much as possible.
- Romanian deadlift . This exercise is also aimed at pumping up a large, beautiful butt. It must be performed with free weights (dumbbells). Take them in your hands, place your feet shoulder-width apart. Begin to lean forward, sliding the dumbbells along the surface of your legs. Keep your back straight, reaching a right angle between the body and hips, go back.
If you perform this set of five exercises every other day, the results will not be long in coming, but do not overdo it. You can't exercise every day. Muscles need rest and fibers need time to recover.
Diet for the butt
To increase muscle volume, the body needs “building material” and this material is protein. And if so, we focus on protein foods and eat more meat, fish, eggs, and lactic acid products. And no “starvation” diets: they are incompatible with the dream of enlarging your butt and making it beautiful and voluminous!
At the same time, we try to consume as little sweets as possible - a source of “fast” carbohydrates, and in order not to deprive our body of the carbon-based food it needs, we switch to “slow” carbohydrates. We eat more vegetables, fruits, and leguminous products: beans, peas, lentils.
How to increase the effectiveness of classes
It is important to understand that success in achieving your goal depends not only on physical activity. To improve the quality of your classes and the speed of getting results, you need to follow a few simple rules and recommendations:
- Change your diet. Nutrition is 40% of success for those who want to change their body. The basis of the menu should be complex carbohydrates, proteins and fiber. Try to eliminate or minimize your fat intake.
- Drink more water. The required daily intake for an adult is 1.5-2 liters of liquid.
- Avoid stress. Usually, nervous disorders cause people to eat into trouble.
- Be less nervous and try to enjoy life. Walk more. Walking, jogging, taking the stairs home instead of the elevator - this is what will help tighten your body.
- Find an active hobby. Swimming, running, jumping rope, cycling, spend your free time being active.
- Do warm-up and stretching. Before performing the complex, always stretch your muscles and prepare your body for the load. And after completing the training, the concept of muscle tissue is mandatory, so you will consolidate the achieved result and avoid injuries.
- Enlist the support of your loved ones. Find like-minded people among your family, colleagues, and friends. Working out together is more fun and more motivating.
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How to quickly gain weight for a man?
Is it possible to pump up your butt at home with your own efforts? Yes. Will you achieve results quickly? No. But don't worry. Train constantly, have fun, find motivation for yourself. And in a few months, every man will follow you with his eyes.
When can I expect results?
“Soon the fairy tale will tell...”, but in life you have to wait a long time for the result. Nothing will change in one day, and attempts to force events will lead to the most unpleasant consequences - sprains, pinching, joint diseases. For the impatient, there are methods of visual correction - modeling tights, shaping panties, corsets. Take advantage of them at first.
Changes for the better can be expected within 1 week of training, however, they can only be noticed with the help of the above-described manipulations with a pencil. And for the effect to become visible to others, you have to work much longer.
Moreover, if you are concerned about the question, is it possible to pump up your butt so as to forever maintain the ideal shape of your buttocks? The answer is no. You will have to do gymnastics regularly. To maintain the results already achieved, it is enough to perform the entire set of exercises 1–2 times a week, combining it with running, fast walking, and jumping.
Conclusion
Don’t expect good results just 1-2 weeks after training and proper nutrition, if before that you allowed yourself too much that was forbidden and harmful to your figure. If you have a base and training is needed only to give your butt relief and elasticity, with maximum effort and following all the rules I described above, you can really see results in just 10 days. Try, in parallel with training, to apply cosmetics to your buttocks to tighten your buttocks and massage your butt to speed up metabolic processes. Good luck, my dears, we will definitely succeed.
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