Video training. I want those buttocks I want those buns - review

Hello, my dear girls, girls and women, all my regular and newly arrived readers, your Alice is with you again. In recent publications, I talk about how you can pump up your buttocks and thighs to improve your shape beyond recognition. Let's talk today about how much you need to pump your butt in order for results to appear, and also share photo reports with existing results.

Thanks to the fact that I have already shared with you programs for home training of the butt and pumping up the buttocks in the gym, many of my readers have probably already started reconstructing and rebuilding their bodies. If there are any among us, we are waiting for visual reports in photographs. In the meantime, let's figure out the time frame during which you can see the first results of your training.

The structure of the gluteal muscles

Girls, let's shake our butts at home? Then let's first understand the anatomy of the muscle structure of the buttocks. In general, our butt consists of 3 muscles - large, medium and small, respectively. We all have the same anatomical structure, and in order to enlarge the butt at home or in the gym, you will need to build muscle tissue, that is, hypertrophy the muscles.

For reference! The gluteus maximus muscle holds the human torso in an upright position, the gluteus medius muscle is responsible for rotating and abducting the legs back and forth, tilting the pelvis, and the minimus muscle functions to straighten the torso and abduct the legs to the sides.

If you have extra pounds that have caused flaws in your appearance, I recommend that you first take a weight loss course, and only after that train your butt to build muscle. And strong and developed muscles of the buttocks and thighs are the key to the health of the genitourinary system, immunity and back. And most importantly, pumped up muscles are an outwardly aesthetic appearance of a sexy and toned butt.

How to pump up your butt with exercises?

I would like to immediately make a reservation that you can pump up your butt at home or in the gym, and the training program may differ significantly. If beginners do exercises at home without the supervision of a trainer and sports equipment, then in the gym you can pump up your butt using exercise machines, with the help of weights and auxiliary devices. The result can be expected in 1-2 months, but subject to systematic exercise.

A home workout program may include basic exercises, such as:

• squats in different variations (deep and shallow, plie, etc.); I once wrote more about squats for the buttocks at home, and about the squat program for a month.
• swing your legs to the sides and back;
• half bridge;
• exercise "fish";
• exercise "bicycle";
• bar;
• lunges.

You need to perform exercises with a minimum number - 10-12 repetitions of 3 sets to begin with, and with each new workout add 1-2 repetitions. It is important to perform training in the same volume as rest, so that the muscles have the opportunity to recover. To do this, I advise you to visit the office of a massage therapist, cosmetologist, sauna, or arrange relaxation at home.

A gym workout program may include the following exercises:

• barbell squats;
• Smith machine squats;
• moving your legs back inside the machine;
• deadlift;
• adduction-extension, flexion-extension of the legs in the appropriate simulators;
• lunges with additional load (dumbbells, barbell or barbell).

In a sports hall, weights should be used with a minimum weight of 2-5 kg, depending on individual physical abilities. Regardless of whether you work your butt at home or in the gym, the results will be approximately the same. For beginners, I advise you to first prepare yourself at home with basic exercises, but training in the gym with exercise machines and weights will not be possible for everyone.

Time frame for achieving results

You need to spend enough time to pump up your buttocks to the desired state. Visible results begin to form only after several months of hard training. The following stages of the process are distinguished:

• During the first month of training, pumped up muscles become toned. Metabolism is tuned to a sports mood, more calories are required to maintain vital functions. It is better to conduct classes in a gentle manner, performing 20 repetitions with a gradual increase of 10 repetitions in subsequent workouts. It is advisable to exercise without sudden jumps, so as not to discourage yourself from subsequent training. At the end of the month, it is advisable to get on a training schedule with repeating each exercise 100 times.
• Three months of training every other day will already form a muscular frame on the buttocks. The butt will become more rounded and toned. During training, you may experience aching pain in the thigh area, which indicates the formation of muscle mass.

• Over the period from 6 months to a year of training, the butt will already begin to take on the desired, voluminous relief. The answer to the question of how long it takes to pump up a girl’s buttocks very roughly fits into this interval. Due to the restructuring of the entire body, fat deposits will be significantly reduced, and cellulite will gradually be smoothed out. The volume of the buttocks will begin to increase due to the formation of muscle mass and will take on a spherical appearance. After how many days or months this happens depends on the load and adherence to diet and training.

It is important not to give up training even after getting a pumped up butt. Once you stop exercising, your buttocks will begin to lose their shape and gradually return to their original state. It's hard to imagine how many months of hard training were wasted.

Important! If the exercises are performed correctly, the chance of injury, even with heavy weights, is minimal.

https://youtu.be/BpoeZkd2x40

How long does it take to pump up your buttocks?

“I’ve been working out my butt at home for a month now, but there are no results, why?” This kind of question was recently asked to me by one of my friends, who trains at home according to my advice. To begin with, I would like to note that to grow and strengthen your butt, it is important to train 3 times a week, working a specific muscle group in each workout. Muscle growth begins during the rest phase, so plan your rest after exercise.

Provided you have a balanced and nutritious diet, regular workouts in the gym or at home, when caring for the skin of your buttocks, you can expect the first noticeable results after a couple of months of work. The relief and ideal shape of your butt will be yours if you follow all my tips and rules for at least six months. You can speed up your time by training in the gym under the supervision of an instructor.

Tamilee Webb "I want a body like this"

What can you do in 15 minutes? Drink a cup of tea, scroll through your social media feed. Or you can work out with Tamili, at least one step closer to perfection.

“I want a body like this” will bring you closer to perfection in just 15 minutes

This block is based on exercises in the style of dance and step aerobics; they are performed at a fairly fast pace, using small weights (dumbbells).

I want a body like this (part 1):

The second video includes more complex exercises, you can go to it if the first workout seems easy. If you follow Tamily's instructions and follow the technique, you can work out all the major muscle groups in one workout. Just say to yourself: “Tamily Webb, I want a body like this!” and start working on yourself!

Just say to yourself: “Tamily Webb, I want a body like this!” and start working on yourself!

I want a body like this (part 2):

What results should you expect?

Proper nutrition and regular training in the gym help to have a beneficial effect not only on the part of the body being worked out, but also on health. Have you been following my recommendations for several months now? Surely, you have noticed an increase in immunity and excellent health, as well as the absence of problems with the genitourinary system and back. Your posture will definitely change for the better by strengthening your muscles.

Athletes always stand out in the crowd due to their ideal relief and elastic forms, even if they are wearing several layers of clothing on top. A woman who exercises does not know what cellulite and stretch marks are, she is always graceful, flexible and disciplined. Exercise and proper nutrition are 100% guarantees of a toned, voluminous butt with ideal contours and shapes.

“And I have the most beautiful butt”: stars with prominent buttocks (Photo selection)

The fifth point of these spectacular stars created a real sensation in the press. Of course, there really is something to see here. And even though in most cases this is the result of the painstaking work of plastic surgeons, and not at all a generous gift from nature. The butts of these girls attract everyone's attention under any circumstances. If you think about it carefully, you can remember that Jennifer Lopez became the trendsetter for curvy figures back in the early 2000s.

Soon this idea was happily picked up by other stars. True, in the case of J. Lo, everything looked more than natural, although not without the involvement of plastic surgeons. Well, if the butt, to put it mildly, let us down, implants come to the rescue, which many world celebrities have already tried on themselves. Today I want to talk about stars with an impressive fifth point.

Kim Kardashian

The name “socialite” has long been associated exclusively with curvy figures. In particular, with the exorbitant size of her buttocks. Of course, Kim foams at the mouth and claims that her giant buttocks are a generous gift from God, but we know that the world’s leading plastic surgeons were involved in the creation of this “gift.”

In the meantime, Kardashian claims that not a single surgeon touched her butt, pictures of her bottom are flying across the Internet at the speed of light. Experts in the field of plastic surgery unanimously claim that in this case implantation took place. You can’t pump up such buttocks with special exercises and diets.

Amber Rose

Many journalists call Amber “Kim’s unspoken rival” in an impromptu competition for the biggest butt. People close to Rose claim that she had surgery from the same magician as Kim. This is truly a “master of buttocks.”

You definitely can't help but notice Amber's butt. Amber shows off her curves to the world with enviable regularity, as if hinting that she can easily outshine Kim Kardashian.

Blac Chyna

Another socialite who devoted the last years of her life to transforming her appearance. First there was the chest, then the lips, then the nose. Over time, China got to her buttocks, thereby completing the standard set of any world celebrity.

However, looking at the pictures of Chyna, it is worth noting that she slightly overdid it with the size of the implants. Her buttocks look unnatural and very strange.

Nicki Minaj

Nicki Minaj's albums take off in the world charts immediately after release, and the rapper herself is no slouch either. Nicki boasts not only bright concert costumes and a magnificent bust, but also spectacular buttocks. True, as soon as Minaj washes off tons of makeup, she turns into a completely different person.

Niki's huge butt has long been her calling card.

Beyoncé

A multiple winner of prestigious music awards, the queen of the pop scene is famous not only for her hits that the whole world sings, but also for her spectacular curves, which she does not hesitate to emphasize.

Beyoncé gives preference exclusively to those outfits that highlight her prominent butt. In particular, you can enjoy this spectacle at the concerts of the pop queen.

Iggy Azalea

One look at the pictures of Azalea is enough for the same question to arise in the minds of hundreds of thousands of people: how can a “white” girl have such a lush butt? We are used to thinking that the “Brazilian butt” is the prerogative of dark-skinned young ladies, but no.

Iggy has proven more than once that her buttocks are indeed of natural origin. Once she even underwent an X-ray examination to confirm the absence of silicone implants in her “buns.” True, not so long ago Azalea had her breasts enlarged to make her figure look more symmetrical. This little weakness can be forgiven.

What thoughts do such photos evoke in you? Have your say on this in the comments and like it.

Conclusion

My dear girls and women, it is never too late to start changing for the better, whether you are 18 or 48 years old. Sports and proper nutrition are not just a guarantee of your beauty, it is the fight against age-related changes, it is good health, and strong buttock muscles will protect your genitourinary organs from the risks of developing diseases. Start training at home; over time, intensive training in the gym will also be within your capabilities. And I'm waiting for photo reports with your changes.

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• Exercises to enlarge the buttocks at home: photo, video, program

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Thick thighs are the new ideal of beauty

Some eventually ended up with an eating disorder, while others mastered Photoshop in order to at least virtually meet expectations. Even companies like Urban Outfitters and Target have tried to perpetuate this terrible, terrible trend.

If you search Tumblr for “thigh gap” today, you will get the message “Are you okay?” It was realized that some things can only be achieved if the natural structure of the bone is conducive to them.

Of course, there are women who have a thigh gap, and of course it is beautiful. But most women have nothing like this, and they will never be able to change. And this is not because they are not on a strict enough diet or because they have extra pounds.

It's just that the width of their pelvic bones compared to the length of the femoral head (the tallest part of the femur) does not physiologically suggest a gap between the thighs, and this cannot be changed even if you do 1000 leg exercises.

Luckily, society has begun to admire women of all shapes and sizes, including women with amazingly thick thighs.