Beautiful and toned buttocks, like Kim Kardashian’s, are every girl’s dream. After all, pumped up buttocks have become a kind of standard of beauty and a real sex symbol. Therefore, it is not surprising that each of us, at least once in our lives, thought about how to quickly pump up a beautiful butt. The main words here are “fast” and “beautiful”. However, beauty requires sacrifice and in order to pump up your butt you need to work hard and hard. And we know how.
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The first thing you need to know is that the process of creating a beautiful figure takes time and hard exercise, as well as proper nutrition. You can sweat in the gym for days and wonder why you can’t pump up a beautiful butt, and why abs don’t appear. And the answer, most likely, will be hidden in a few eaten cakes after training. No, you can't do that.
Of course, one of the main ways to pump up your butt is squats, however, even here you need to know how to properly pump up your butt with squats. Therefore, you should be attentive to all the little things when creating your new figure.
So, what do we need to know how to pump up a beautiful butt at home:
- Proper nutrition;
- Regular training;
- Proper rest.
It's worth remembering that all three of these factors are incredibly important and complementary.
How to pump up your butt and eat right
When building a figure, creating six-pack abs, losing weight and, of course, a beautiful butt, we need to maintain a balance between proteins, fats and carbohydrates in our body. There should be more of the latter.
So, the optimal daily consumption of all three building components for our body is:
- Proteins - 20-30%;
- Fats - 10-20%;
- Carbohydrates - 50-60%.
In this case, it is worth paying special attention to products such as chicken meat, fish, chicken eggs, legumes, flaxseed oil, nuts, avocados, red fish, cereals, potatoes, vegetables and fruits, as well as sugar-free breakfast cereals.
Also, it is worth remembering that it is impossible to pump up your butt and lose weight at the same time. We first add muscle mass to the body and then lose fat.
For skinny girls
How to train the butt for skinny girls
Not every slender girl can boast of a round butt. And I really want the jeans not to hang like on a hanger, but rather to emphasize all the charms of a woman’s figure. Therefore, thin people need to focus on those exercises that help build muscle mass rather than burn fat. Girls who dream of being round should not be afraid of dumbbells and barbells.
Squats
The most effective exercise for building glute muscles is the squat . And even if you have signed up for a gym, you don’t need to immediately pounce on the barbell and load it with weights. First of all, learn to perform this exercise correctly and clearly without weight. Considering that the female squat is significantly different from the male one, since it is aimed at a different muscle group.
Your feet should be placed on your feet wider than shoulder width. This is the main difference between the female squat and the male squat. The distance between the legs is more significant here. When squatting, move your buttocks back as if you want to sit on the edge of a step. For the first training, you can even use a low chair. Squat as deeply as possible to fully engage the gluteal muscle group in the exercise. Watch your back position. It shouldn't be round. To control this, look forward or slightly up. In this case, you can lean forward a little. Don’t try to “grow up” right away. It’s better to stay at the bottom point for ten seconds. Once you understand the technique, you can pick up dumbbells or stand under a barbell. You should know that the effectiveness of this exercise does not depend on the number of repetitions, but on a clear execution technique and a gradual increase in weight. Remember, it must be hard for you! If you easily return to the starting position, increase the weight.
How to pump up your butt: exercises
Proper physical activity, when the question of how to pump up your butt at home is most pressing. It is important to understand which muscles need to be pumped and which exercises to perform. And most importantly, do them regularly and correctly.
Of course, the most common and effective way is to pump up your butt with squats, but squats may not be enough. Because the squat works the hamstrings and lifts the gluteal muscle. And our hips and butt consist of much more muscles.
Therefore, it is worth paying attention to exercises such as squats with weights, leg swings and a set of exercises on the floor, which will allow you to use your body weight as a shock absorber for the muscles and many others. Here are some of them.
Why do men agree to anal sex?2
There are addictions that representatives of the stronger sex will not admit to under any torture. Some guys love anal sex, that is, they love not only to enter a woman’s ass, but also willingly expose their own for penetration. At the same time, not only gay men, but also fans of heterosexual relationships can boast of such preferences. Why men love it in the ass:
- Due to the abundance of nerve endings in neighboring areas.
- Because of the feeling of dependence on the partner.
- Due to active stimulation of the prostate, which is an analogue of the G-spot in men.
Even a small stimulator or finger inserted into the anus can cause a strong response. The erection becomes stronger and its duration increases. It turns out that by moving away from patterns, you can improve the quality of your intimate life and are guaranteed to bring your partner to orgasm. Also, regular stimulation of the prostate, when performed correctly, is an excellent prevention of many diseases of the genitourinary system in men. In the future, such guys are less likely to encounter prostatitis, adenoma, premature ejaculation and problems with potency.
Exercise 3
A fitness ball is ideal for this exercise, but you can use whatever you have on hand. If desired, even a chair on wheels.
Raise your hips and place your feet on the exercise ball in a flat and tight position. Slowly bend your knees and roll the ball closer to your buttocks. Slowly they let him go.
Repeat 20 times.
Exercises that focus on the buttocks, not the legs
You can divide exercises for powerful buttocks into basic and isolating. Naturally, it’s easier to pump up the buttocks with basic ones, but they also work the legs, and you can’t pump up huge buttocks with isolating ones, but the legs don’t work there.
Therefore, in order to pump up the buttocks without legs with basic exercises, you need to follow the technique so that the load is received more by the gluteal muscles, and not by the quadriceps.
Basic
As I already said, there are no exercises that exclusively work the buttocks. Therefore, I will tell you about the most effective exercises in which, depending on the technique, you can remove the load from the quadriceps.
The very first, in my opinion, on this list should be lunges . There are a lot of variations in which you can upgrade your buns better than Exibit (a joke about a pumping car, I don’t know if it will work or not). The best option is lunges in a Smith machine.
Here the easiest way is to experiment with angles and concentrate on the buttocks, and not on not falling with dumbbells on some pumped up guy standing next to you.
When lunging, just follow these recommendations:
- The most important rule is to keep your knee strictly above your heel . If you follow it, then with a 90% probability your efforts will go down the drain, that is, in the ass, but in this case, this is exactly what we need.
- You also need to work only with the leg that is in front , and transfer all the weight to the heel. If you help yourself up with your back foot, then believe me, nothing good will come of it.
- You also need to squeeze your buttocks from the very bottom and get up not by bending your knee, but by pushing your pelvis forward.
Second on my list of glute exercises are squats .
Again, tons of variations to help you turn on your butt. The coolest option is squats with a barbell in your hands (they are also sumo deadlifts, but I’d rather classify them as squats, because the deadlift will go further).
The main advantage of this exercise is that regardless of your anatomy, you can make sure that your knees do not go over your toes. Most people can't do this with back squats.
The basic rules remain the same - we transfer the weight to the heel, move the pelvis back, and stand up not by straightening the knees, but by moving the pelvis forward. In addition, you need to watch your knees. During the entire movement, they should be pointed in the same direction as your toes.
Also, don't be afraid of the barbell. There is no need to hold it at arm's length from you. Keep the bar as close to your feet as possible throughout the movement.
Well, one more very important rule - keep your back straight always and everywhere, especially when you do squats. This has practically nothing to do with the buttocks, but it will preserve 100% health.
You can also squat with dumbbells in your hands . The differences are minimal, the technology is similar.
As much as I love giving girls shoulder squats, doing Smith machine squats is something else entirely.
Here, too, you can play with the angles so that your buttocks will burn so much that you can fry a kebab over them. To do this, I recommend placing your feet not under the bar, but slightly forward, and while squatting, move your pelvis as far back as possible.
The next glute exercise on my list is the deadlift. Here you don’t have to worry about pumped up legs at all, because the quadriceps don’t work in this exercise. In addition to the buttocks, this exercise works the hamstrings and back extensor muscles. Therefore, you can safely include this exercise in your program.
Gluteal bridge . This is also a very cool exercise, which minimizes the load on the quadriceps and, one might say, works the buttocks almost in isolation. But this can change instantly if your technique is, to put it mildly, not very good.
As for me, the most ideal version of the gluteal bridge is the version with a barbell, lying with your shoulder blades on a bench . The most important thing is to focus on your heels and don’t put your feet too close to you.
Hyperextension . This is something similar to a deadlift, but a little different. In fact, the buttocks don't get that much work done in this exercise. They share it with the hamstrings and back extensor muscles. But, if you try to apply my advice when doing the exercise, then you will feel your buttocks much more.
Just at the lowest point, first tense your buttocks, then try to imagine that you are pushing your pelvis forward. Yes, it rests against the simulator, where can it even be pushed? But try to do this and you will feel the difference.
Usually everyone does this exercise using their back. They simply rise up straightening their back. With this technique you will hardly be able to feel your buttocks.
Insulating
Next will be exercises that I would not classify as those that will help pump up a hefty nut, but nevertheless they will be able to pump it up a little. These are isolation exercises. But with their help you can pump up your butt without pumping up your legs, since the load in them goes mainly to the gluteal muscle.
The first in my top will be leg lifts back and to the side in various variations . The best one is to move the leg back in a crossover, then move the leg back and to the side with an expander band.
Next comes leg extensions in the simulator . In general, everything is simple here, just sit and talk. The main thing in all these exercises is to keep your back straight.
I typically use these exercises to warm up, pre-fatigue, or finish off a working muscle.
Pop (Russia, 2009)
We can do it when we want...
It is no secret that during the Second World War, the distinctive feature of the Russian person, be it a warrior or a peasant, in the eyes of the Germans was faith, which sometimes led to self-sacrifice that contradicted the instincts. This fortitude had an unconditional patriotic overtones, supported by the propaganda of invincibility, and a religious component. The latter was strengthened by the relaxation of the religiously intolerant Soviet regime, the remaining “islands” of faith throughout the country and Germany’s desire to create autonomous church structures that would “turn every village into an independent sect.” One of these structures was the Pskov Orthodox Mission, which covered vast territories captured by the Germans. It is the events taking place in it that are narrated in Vladimir Khotinenko’s film “Pop”.
The topic raised attracted attention due to its ambiguity and delicacy - historical distortions and the unipolarity of the idea would inevitably cause debate. At the same time, the creators were constrained by the paucity of factual material, which made the picture vulnerable to criticism. However, after watching it, it is difficult to make any claims of bias or implausibility, which is all the more valuable given such a meticulous description of the atmosphere of the occupied territory. "Pop" is a war drama, but there is no place for battles and, as a result, countless corpses, hunger and all-consuming horror. One of the German army soldiers accurately and succinctly described the environment surrounding the heroes: “This Russia is a strange place - what a monstrous combination of the squalor of life and the beauty of nature.” The squalor of life, however, is contrasted by the faith of the population, especially the priest himself, Alexander Ionin. “The most outstanding type of Russian priest” is about him: kind, reasonable, faithful to his work and to God, loving his wife and children, both his own and adopted refugees, who became one of the few but tangible trends of the war.
The role of the priest is important even in peacetime, let alone in wartime - Father Alexander transformed his surroundings, restored the temple, which the regime turned into the “Club named after. Comrade Kirov”, baptized adopted children, surrounding them with care. Having found a common language with the Germans, he still found himself under attack: the partisan troops did not favor “missionaries.” Subsequent events describe the precarious balance that the clergyman tried to find between duty, awareness of realities and external pressure. The plurality of priorities did not lead to inconsistency in the description; the branches of the storyline brought variety - all pluses.
One cannot help but be surprised by the unfair outcome of Father Alexander, but so characteristic of the priests of the Soviet Union - while watching it, you get used to seeing the realities of life, albeit in a tolerant light. Like the main character, the director of the film was able to please “both yours and ours” - “Pop” looks easy, like for a war film, lively, like for a believable historical film, and sensually, corresponding to its dramatic essence.
The result was achieved thanks to the skill of the actors (the inspired performance of Makovetsky and Usatova, who has already received the Golden Eagle for the role of the priest), an interesting plot that showed wartime from a new perspective - through the eyes of the priest, who, in response to calls to escape, calmly replies: “I am from I didn’t run away from the Germans, how can I really run away from my own people.” What is more in this phrase - confidence, humility, faith or despair - who knows, but there is no doubt that the film adaptation of the novel of the same name by Alexander Seguin was a success.
