Butt training in the gym for girls: the best exercises

Hello to all my regular readers and newcomers, as usual, I’m with you, Alice and my blog about improving your appearance and figure. If you think that sports are needed only for pumping up the body, elasticity and relief of the butt, you are mistaken. This is primarily the normal functioning of the immune system and the genitourinary system. Therefore, training your buttocks in the gym with the help of an instructor or on your own will be the first step to changing your quality of life.

You can start exercising at home, but sooner or later standard exercises will not be enough to improve your butt. Therefore, fitness instructors offer their help and gyms, which provide a large amount of sports equipment and exercise equipment for intensive training. After 1-2 months, a woman simply does not recognize herself in the mirror.

Basic recommendations before starting classes

Start body correction with an integrated approach, drawing up a schedule and lesson plan. Diet plays a significant role in the fight for a beautiful body, which a trainer in the gym should definitely tell you about. The athlete must be ready to give up unhealthy foods and habits, diversify her menu with healthy natural products, vegetables, fruits and other sources of vitamins.

Losing weight is easy! To do this you need to take 2 weeks... Read more >>>

For reference! Muscle mass actually grows and increases in volume not during training, but after that, subject to proper rest. Therefore, a plan for pumping up the buttocks should consist of a training schedule and a rest regime.

It is important to start working out in the gym with minimal loads, visiting it every other day. If you don't have enough time, 2 visits to the gym per week will be enough. The training program must correctly arrange the exercises in the correct sequence, which in the future must be strictly followed. You need to start your workout with a warm-up to warm up your muscles, and end with a cool-down to restore your muscles.

If, in addition to the goal of pumping up your butt, you need to lose weight, choose procedures that will help restore skin tone, preventing it from sagging. This could be body wraps, hip baths with essential oils, massage, or sauna. It will be useful to combine training on simulators with fitness training, which just helps to tighten your figure.

How long does it take to pump up your butt?

Those who want to pump up an elastic butt often write in search queries - “pump up the butt quickly.” So, you need to forget about “quickly” , because under natural conditions, muscle growth takes time.

To speed up the process as much as possible and help your muscles, include protein foods (eggs, cottage cheese, fish, etc.) in your diet and approach your training responsibly. But don’t overdo it, “killing yourself” with daily hour-long exercises, which will lead to physical and mental fatigue.

If you perform the exercises correctly, you will be able to feel some results within a month.

It would be optimal to study three days a week . Always start with a warm-up (this is important!), focusing on:

Gluteal muscles
Thigh muscles
Calf muscles

Include different types of squats in your set of exercises, including squats with weights, and perform exercises related to raising the pelvis from a lying position. During the training process, you should feel tension in your gluteal muscles, thighs, and abs.

If you set yourself the goal of pumping up your butt in a week, keep in mind that in such a short period of time a person who has not been involved in sports will only be able to enter into a training schedule and work out the technique of doing the exercises.
It’s another matter if you are physically well developed, play sports and want to improve the shape of your butt. A set of exercises called Kailates is suitable for this purpose. The basic principles of Kailates are that all exercises must be performed daily, done slowly and for at least a minute without breaks.

The best exercises to train your buttocks in the gym

In the gym, the knowledge and skills of correct exercises can be obtained from an instructor and coach, so the effectiveness of training in the gym is higher than training at home.

It also offers various devices that increase the load on the muscles when performing basic exercises. It is only important not to overdo it with the load, so as not to get injured.

I talk about various exercises for the buttocks in other blog materials:

The most effective exercises for the buttocks
How to pump up your butt in a month?
Simple exercises for a beautiful butt

Squats with barbell and dumbbells

An exercise that seems primitive at first glance can become more effective if you pick up dumbbells or a barbell while performing it.

The initial weight is determined by the coach, taking into account the physical capabilities of the woman. When performing squats, you need to make sure that your feet do not leave the floor and that your knees do not go beyond the line of your feet. Deep squats are not always appropriate, since they reload not the muscles, but the knees. The gluteus maximus muscle at the back should be tense.

Hack squats

To perform this exercise you need a suitable simulator. Thanks to the support of such a device, a woman will be able to perform the deepest possible squats with a high degree of load, but only on the necessary muscle groups. The legs are placed as close to each other as possible to increase the load.

To give a rounded shape to the buttocks, the trainer advises placing your legs 50 cm apart from each other. This exercise is performed in 3 sets of 10-15 repetitions.

Lunges with a barbell on the shoulders

You can pump up your thigh muscles by doing lunges on your legs while holding a barbell on your shoulders. If performed correctly, the load will also be applied to the muscles of the buttocks.

When taking a deep step forward with one leg, the angle between the knee and leg should be 90 degrees. The knee of the second leg is bent to the floor level. At the same time, you need to keep your back as straight as possible, bending slightly in the lumbar region. The weight of the barbell is determined by the trainer or instructor in the gym.

Deadlift in Smith

A universal exercise option for pumping up the hips and buttocks, during which several muscles are tensed at once - the rhomboid and teres muscles, the extensor muscles of the back and the trapezius. You need to perform the exercise in the following sequence:

set the bar at the same level as the hip line;
keep your hands wider than shoulder level when taking the basic stance;
With a pronated grip, grab the base of the bar;
You need to lift the projectile off the floor with gradual smooth movements, straightening the body;
squeeze your back shoulder blades together, lifting the barbell vertically to the hip line;
while exhaling, lower the barbell.

The optimal weight of such a projectile is 15-20 kg, but sweet girls, to begin with, do no more than 10-12 lifts in 3 sets, and over time the trainer allows you to increase the load.

Leg press

Performing a leg press to enlarge the buttocks is necessary to pump up the calf, thigh muscles and abs. For this, a special simulator is used; the legs are placed with the feet to the upper edge of the platform so that they are approximately in line with the shoulders.

Next, the legs are bent towards you, but so that the angle between the knees and legs is no more than 45 degrees, lowering the platform of the simulator as low as possible. In this case, the lower back should fit tightly to the machine, otherwise the load will shift to unnecessary parts of the body.

Hyperextension

This exercise performs two tasks at once - it pumps up the butt and strengthens the muscle atlas of the back. To achieve such results, perform the exercise on the simulator as follows:

to pump up your butt you need to do several sets of 10-15 repetitions, but if you increase the number of repetitions and approaches, the muscles will dry out and decrease in volume;
during training you need to use large scales, but for beginner girls, trainers recommend taking no more than 5 kg;
The exercise is done with a flat or rounded back.

You need to sit on the machine with only your lower torso, resting your hips on a pillow or bolster. You will need to rest your feet on a special platform, placing them parallel to each other.

The knees are slightly bent and the back is straightened so that it is level with the legs. A straight back trains the flexor muscles of the back, so it needs to be slightly rounded. While lifting the torso, the arms are crossed over the chest or thrown back behind the head.

Leg bending on the simulator

Another important exercise on the simulator, which should be performed immediately after the basic exercises. The exercise involves an isolated principle of operation, that is, pumping only the necessary muscle groups, in this case the buttocks.

Perform this exercise on a machine in a lying position, face down. The knees of the legs should not go beyond the edge of the bench, and the Achilles tendon under the calves is placed under the soft bolsters. During the exercise, bend your knees, lifting the weight of the machine with your legs.

Hack squats

As with any weight-bearing exercise, proper technique is extremely important. Any violation or neglect of the rules can cause injury, especially if the athlete uses impressive weights. Correct execution of squats in a hack machine should proceed according to the following algorithm of actions:

Set the desired weight on the machine and place your feet on the raised platform. Position the shoulder pads so that they rest securely on your shoulders. Your back should be pressed tightly against the back surface of the machine.
Having unlocked the mechanism, stand in the starting position with your legs straight.
Smoothly lower yourself down with the platform, bending your knees. This phase of the movement should last until a right angle (90˚) is formed between the thigh and lower leg.
At the lowest point, squeeze the weight with a powerful movement and return to the starting position.

Correct positioning of the legs also plays an important role. It is this that determines the area to which the load will be directed when performing this exercise. The position of the feet should never be ignored, therefore the following options are usually distinguished:

Narrow foot position. This positioning of the legs will allow you to focus on the lateral (outer) head of the quadriceps.
Wide foot position. This option is ideal for transferring the load to the medial (inner) head of the quadriceps muscle.
High stance of the legs. This technique is preferred by those who want to additionally work their buttocks and hamstrings.

Low foot placement. This positioning of the legs will help create additional impact on the outer and anterior parts of the quadriceps, so it is ideally combined with the first option.

There are also variations in the position of the body relative to the simulator. The standard version of the exercise involves resting your back, however, there is another technique when the athlete turns 180 degrees. This option allows you to load the back surface of the legs, especially the calf muscles.

The reverse position, unlike other calf exercises, is an excellent strength exercise in which the athlete can fully load the desired muscle group with maximum weight.

Despite the fact that hack squats are done by default in a special machine, there are other options. This exercise can also be performed with a barbell or in a Smith machine.

How many sets and reps should you do?

In order for exercises for girls to quickly and without harm to health pump up the butt, increase its shape and volume, it is important to observe the number of repetitions and approaches of each exercise separately. If we talk about lunges with weights, you need to start with 10-12 repetitions in 3 sets, squats with a load - 10-12 repetitions in 3 sets as well.

Do lying leg curl exercises and hack squats in the same amount. But leg deadlifts or presses can be performed up to 15 repetitions in 3 sets. Every day of training you can add 2-3 repetitions, but the number of repetitions is increased much later. Detailed instructions can be given by instructors in gyms, taking into account the individual characteristics of a woman’s physical form and her state of health.

You need to understand that for proper muscle function, it is not a large number of repetitions that is important, but rather consistency in the approaches. Overloading muscles is not always advisable, since systematic training and the integrity of muscles and tendons play a decisive role. Each workout should be enjoyable, and not exhaust the body to the point of exhaustion.

Bulgarian lunges

Place a barbell on your shoulders and stand backwards in front of a bench, jumping box, or similar apparatus. The height of the projectile should be just below the knee. Place one foot on the bench. The further your front leg is moved away from the bench, the more your hamstrings and glutes will work. The shorter the distance, the more the quadriceps will be loaded. If you place your leg straight, the load will fall on the front of the thigh; if you turn it at 45 degrees or a little more, the adductor muscles of the thigh will also be involved in the work. We keep our back vertical and straight, trying not to bend even slightly forward. The back should be perfectly straight, the chest should be pushed up slightly, and the gaze should be directed forward.
Lunge with your front leg. We use the back leg to maintain balance. The range of movement should be full; at the lowest point we try to touch the calf muscles with the biceps of the thigh. This requires a good stretch.
We return to the starting position, exhaling. In order not to relax the working muscles at the top point, we try not to straighten the knee at the top and not to go through the last 5-10 centimeters of amplitude. This way the muscles will respond much better to the load. After you have completed the planned number of repetitions with one leg, switch legs.
The most important thing in this exercise is to maintain the correct body position and concentrate on the working muscles. If you sway from side to side while lifting, the weight is too heavy. Lower the weight and increase the reps. In Bulgarian lunges with a barbell, you should work at least 12 repetitions on each leg.

Conclusion

To obtain muscle definition, you need to use low weight weights on exercise machines. But large loads will help dry out the body and burn fatty tissue, that is, lose weight and eliminate extra centimeters in the figure. In the gym, any device and equipment will allow you to choose alternative options for performing exercises to pump up your buttocks. To begin with, you need to use the minimum weight, based on your understanding of the essence of training. Good luck, you will succeed!

Losing weight is easy! To do this you need to take 2 weeks... Read more >>>

How to make your butt beautiful and your buttocks firm: various effective methods
What are the results: butt before and after exercises
Is it possible to pump up your butt using only squats or do you need something else?

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Where to start and basic tips before training

Exercises for the buttocks will be effective if they are performed regularly and comprehensively, both in the gym and at home. It is equally important to adhere to certain recommendations for effective training, including:

Performing a preliminary warm-up. This could be light jogging or brisk walking on a treadmill, or riding an exercise bike. The optimal warm-up time is 10-15 minutes.
Taking into account the level of physical fitness. Beginners are recommended to perform glute exercises on machines, which will allow them to maintain balance and control movement coordination. Such exercises are comparable in effectiveness to training that requires the use of free weights.
Drawing up a plan for training, recovery and rest. It is recommended to work the buttock muscles 3 times a week. Strength training in combination with aerobic training (running, cardio, jumping rope, active sports) is most effective.
Proper nutrition. A sufficient amount of protein and limiting carbohydrates within the daily norm of KBZHU promotes effective muscle building.

Bodymaster.ru recommends Fitness Trainers:

If you still feel stiff and not warmed up enough, don't lift heavy weights right away. Do an additional warm-up with a massage roller, it will help you turn on the stabilizer muscles, abductors and adductors, and flexors.

Do you need cardio training to work out your butt?

The next step on the path to beautiful buttocks is cardio training. Running may be the last thing you want to do in your life, but it is the best form of cardio for burning fat. When you run, you burn calories faster. The only problem is that the figure becomes flatter (remember how lean and slender runners are), and we need rounded shapes!

We recommend choosing uphill walking instead of running - it puts more stress not only on the buttocks, but also on the muscles adjacent to them. Girls will be able to increase the mass of their buttocks and burn calories at the same time.

If you don't like the treadmill, pay attention to another option for aerobic exercise - exercises on a stepper. Here it is also necessary to overcome resistance, which increases muscle tone. You will lose weight, but at the same time maintain your shape. Ellipse lovers, of course, also train their buttocks and heart muscles. It's better than running, but it doesn't put as much stress on the buttocks as walking uphill.

In order for others to see your beautiful buttocks, you need to burn the fat that covers them. Cardio training and a small calorie deficit will help with this.

Legs and butt workouts

The first and most important step to acquiring beautiful shape is the right choice of strength training. Many people mistakenly believe that working with light weights and high repetitions is the best way to build muscle. No, 50 repetitions in one set with pink dumbbells will not give you the desired effect. The result will be better if you start loading yourself and training with sufficient weights. Read more about the benefits of strength training. However, if you still have doubts about the need to work with scales, we will try to dispel them.

Start the week with a relatively simple workout, don’t overwork your body, let it get into the work.