The fashion for female forms changes every decade, but the popularity for toned and rounded buttocks remains unchanged. Having looked at the figures of fitness models, most immediately go on grueling diets, looking for all possible ways to burn excess fat on the buttocks, make them elastic and toned.
To do this, you don’t have to spend a lot of money on gyms; you can simply perform a special set of exercises for the buttocks at home.
Characteristics of training at home
The muscles in the buttock area are involved in all types of motor activity. In order to achieve the desired result, it is necessary to cause their hypertrophy and load them to the maximum.
Fitness classes in a gym that has sports equipment such as barbells and weights are truly considered effective. This training method is suitable for those who want to visually enlarge and pump up their buttocks.
But if you are a purposeful person, then it costs you nothing to do all these manipulations at home. The main condition is to perform the exercises until the muscles hurt, to do as many approaches as stated.
Home exercises do not exhaust the body and do not provide the necessary tension to the muscles, so they are carried out every other day.
In addition to developing the muscular part of the buttocks, ladies are faced with the task of reducing body fat through morning jogging. Examples of exercises and tips on them will help you look at photos of exercises for the buttocks and apply them in reality.
How to pump up your buttocks at home
The buttocks are made up of three main muscles, the gluteus maximus, medius and minimus, which, like most other large muscles of the body, respond well to stress by growing. The main responsibility for the volume and shape of the buttocks lies with the gluteus maximus muscle, therefore, if you want pumped up buttocks, you need to train the gluteus maximus muscle.
Muscles grow under load and the gluteal muscles are no exception, and from the load that can only be provided by strength exercises. At home, when you don’t have a squat frame with a barbell, or a barbell or dumbbells in your arsenal, it’s hard to give your muscles the necessary stimulus for growth.
With all this, it is possible to give some impetus to the development of your buttocks, make them more elastic and beautiful, but let’s say right away that if you want a Brazilian butt and need to seriously add volume, then you can’t do it without serious training in the gym. And don’t believe the myths about quickly pumping up your butt on the Internet; all the famous owners of enviable butts built them with hard work in the gym.
Butt workout
No matter what novelty is added to the methods for improving the body, exercises for pumping the buttocks remain unchanged.
If the desire to have elastic buttocks is so strong that you are ready to swing your legs, squat, do lunges until your butt is on fire, then you will succeed and the results will not take long.
Warm up the buttock muscles
Always before starting physical activity, it is necessary to warm up the muscles in the area that will be trained. After all, warming up increases the efficiency and effectiveness of training.
If warmth begins to spread throughout our body and our breathing becomes short, this means it’s time to move on to the main part.
Useful tips for working the gluteal muscles
It is not enough to know how to pump up a girl’s buttocks at home - you need to do everything to strengthen unruly muscles.
For these purposes it is necessary:
- bend over using the hip joints - this is how the muscles of the butt actively contract;
- monitor correct posture and straight position of the spinal column, this has a beneficial effect on the muscles of the pelvic region;
- You should strengthen your ankles and feet - for this you can exercise barefoot, standing alternately on one leg and the other, or grab dumbbells with your hands;
- when practicing squats and swings, it is advisable to move the pelvis back as much as possible;
- during all movements, the feet and knees should look to the sides;
- It is useful to include a stand on one leg every day in your training regimen, with your eyes closed, as well as bending while standing on your left or right leg - this is quite difficult, but it gives an excellent load on the buttocks.
In order for training to give optimal results, it is important to take care of the right diet. It is absolutely natural that the muscles of this part of the body also require nutrients.
In this regard, you need to improve your diet with healthy dishes containing fresh herbs, vegetables, and cereals. It is preferable to cook porridge from oats, buckwheat, rice and millet. Every day you need to drink freshly squeezed fruit and berry juice, and use natural vegetable oils for cooking.
It is not advisable to use:
- instant semi-finished products;
- products with the addition of GMOs, soy, flavors, emulsifiers, enhancers;
- sugar and sweet products in which it is included;
- large amounts of fat, animal oil;
- drinks with a high concentration of caffeine, sparkling water;
- alcohol, including with a small percentage of alcohol.
But it is recommended to eat more natural plant products, be sure to drink at least two liters of clean water, consume a lot of protein, as a rule, dairy products, chicken eggs, poultry, vegetable proteins - peas, lentils, beans.
Self-discipline and a stable life position will help on this thorny path. Yes, you will have to find the strength and time, and such basic rules as regular showers, walks in the fresh air, jogging, daily normal sleep at the same time will help speed up the process of strengthening the butt muscles.
When the question arises of how to pump up a girl’s butt at home, you need to start by changing your life, giving up bad habits, training your character and willpower. After all, the lack of results is, first of all, the inability to control one’s actions and be persistent in achieving important goals.
Squats for training the buttocks and legs
No one doubts the effectiveness of this exercise for the buttocks. It’s not for nothing that they say “squatted your butt.”
Squats are not the easiest type of exercise, because they require care and precision. To properly squat, you need to place your legs wider than your shoulders, keep your back straight, and pull your pelvis back, as if there was a chair behind you and you were sitting on it.
At the same time, as soon as the butt takes a position parallel to the floor, we return the body to its original position.
- Keep your knees at an angle of 90°, so that your knees do not go beyond your toes;
- The back is kept straight, the lower back does not bend, the head is not tilted;
- Keep your feet firmly pressed to the floor and place emphasis on them;
- Tighten only the gluteal muscles;
- The deeper the squat, the more force goes into pumping them.
Exercises for the butt and thighs
There are a lot of physical exercises for the hips and gluteal muscles, but you need to choose the most effective exercises for the buttocks, otherwise the result will not be visible.
Exercise “Lazy”
To perform the hip exercise, you need to lie on the floor and place both feet on the wall. Then slowly raise your legs, as if you were walking along a wall, then descend. You need to do the exercise for half a minute.
The best exercises for the buttocks are also considered to be swinging your legs forward and to the sides. In order to perform them, you need to stand near a wall and lean your hand against it. Raise your leg parallel to the floor and slowly lower it. Back in the same way. You need to do at least 15 swings on each leg.
Such exercises will help your legs and butt quickly lose excess weight. A great exercise for your hips is to roll from foot to foot.
Starting position - sitting on the toe of one leg, straightening the other to the side. Slowly, without raising your butts, we roll onto the other leg, straightening the first. Then back. Be sure to watch the position of your butt, it should not rise, do everything in one line.
Another effective exercise is the half-bridge.
- Starting position - lying on your back, legs bent at the knees, arms straightened.
- Raise your butt all the way and stay in the position at the top. Squeeze the buttock muscles tightly for a few seconds.
- Slowly lower your butt.
- This exercise will strengthen your butt muscles and help burn excess fat.
Deep plie squats
These squats maximally strain the muscles of both the buttocks and the inner thighs. Perform the exercise competently, keeping your feet wider than shoulder-width apart and with your toes turned in different directions.
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As with simple squats, the pelvis goes back, the knees do not go far forward. To complicate the plie, when returning to the starting position, spring your legs. We squat until the muscles begin to burn.
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Lunges using weights
The lunge exercise will not only tighten, but also make the buttocks round and voluminous. Also, the effectiveness of this technique depends on the addition of extra loads.
There are these types of lunges:
Regular or classic (with or without weights) - take 2 kg weights in your hands, take a wide step forward to create an angle of 90°, do a small squat and return to the starting position.
Bulgarian lunges are the most difficult. The back leg is placed on a raised surface (chair), the leg that is in front is bent until a right angle is formed, a squat is made and the same manipulations are done with the other leg.
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Anti-cellulite walking with buttocks
This type of exercise promotes blood flow to the thighs, buttocks and back of the leg, and also helps in the fight against cellulite.
We sit on the floor, push our legs forward, keep our back straight. We take a “step”, raising one hip, and do the same with the other hip. Having crossed the room in this way, without turning around, we turn backwards to the starting position. We do 5 approaches.
Photos of exercises for the buttocks
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