Pump up the ass: athletic and toned body – that’s what’s most relevant right now. The butt deserves special attention, as it attracts the attention of men most of all. In recent years, the trend for inflated buttocks and rounded hips at home or in gyms has grown. This is because many people consider these body parts to be very beautiful and sexy.
Unfortunately, not all girls are born with such forms that would suit them. But for their correction, it is absolutely not necessary to go under the knife and pay huge sums to a plastic surgeon.
Also, you do not need to buy expensive creams and other cosmetics to increase. Is it possible to pump it up at home and what exercises do you need to do for this?
Why do girls need to increase their ass and round their hips
To begin with, it’s worth figuring out why the fair sex are ready to change themselves and pump up the aforementioned parts of their body. The fact that it looks beautiful is not the only reason to work hard on yourself. Many girls feel that their buttocks are disproportionate or too flat in shape.
One way or another, a bad conceit has a destructive function. Some people don’t accept themselves as they are. Of course, there is no reason to change yourself because of some stereotypical fashion standards. However, such a step helps certain people to love themselves and accept.
There are men who like the appetizing forms of their chosen ones. It’s no secret that most guys consider an hourglass-type figure to be a reference. This is when the lines of the hips intersect with the parameters of the shoulders, with a refined waist. In this case, a sexy and feminine silhouette is traced.
Also, with the help of training, girls perform a useful set of exercises that not only corrects their figure. Properly developed physical activity has a very positive effect on the cardiovascular system and the health of the body as a whole. And these are only the most obvious advantages, in fact there are much more of them.
Is it possible to quickly pump up the buttocks at home
In most cases, girls with a lean physique tend to work on increasing the buttocks and thighs. Many coaches strongly recommend buying expensive gym memberships and practicing with them. Of course, not for free. Moreover, the girl will have to pay for the development of individual exercises and nutrition.
In order to be satisfied with the final result, it is necessary to adhere to the basic rules when training at home:
During the execution, it is necessary to breathe evenly; After each approach, you need to rest for at least 1 minute. If necessary, the respite time can be increased; Performing exercises, you can not rush. Muscles will not grow faster from this. In addition, there is a risk of injury.
In fact, you can pump your buttocks at home using a minimum amount of inventory or do without it at all.
Stages of preparation for buttocks training
Make a lesson plan in advance, based on goals and health status; Prescribe time for rest and muscle recovery in the plan; Do not forget about metabolism and calories in a balanced diet.
The difference between classes at home and in the gym is primarily in how quickly the result will be visible. Therefore, you will have to be patient and diligent to achieve a tightened and pumped butt at home.
Do not forget that the body should not be overloaded in any case. It is necessary to adhere to the correct technique of exercise and nutrition.
When to expect results from training
The answer to this question will depend entirely on the constitution of the girl’s body and her level of training. It’s unrealistic to pump up your ass in a week. A month is a more reasonable period, but a good result can be expected from 3 to 6 months of training.
You may have to immediately gain calories, to add volume to the pope.
Often the first result appears after the first month of classes, but it may take much longer.In order to accelerate the manifestation of the result, you need to constantly adhere to proper nutrition and alternate workouts, giving the muscles a rest.The workouts themselves should be intense, for 45 minutes. 4 times a week.
Effective exercises for rapid buttock growth
Fat deposits on the butt appear due to insufficient amount of physical activity. Cellulite often appears due to a violation of lymph outflow.
To make the buttocks firmer and rounder, you need a special set of exercises.
- Glute bridge;
Repetitions of exercises and approaches are calculated individually, but each time they should increase in number . Over time, you will need to start using weights, since the body will already get used to constant loads. You can understand whether the number of repetitions is calculated correctly by how quickly the body gets tired.
It is necessary to ensure that joint pain does not manifest itself – this indicates an incorrect technique.
The most popular exercises performed both at home and in the gym.
Classic squats (video)
The classic version of squats involves standing shoulder-width apart, pulling your arms parallel to the floor from yourself and squatting on the exhale, pulling your pelvis back. It is important that the buttocks are in a plane parallel to the floor.
The body should be held in a squat for a second and return to the starting position when inhaling.
Plie squats (video)
You can perform deep squats, plies, with the withdrawal of the leg, on a hill. It is strongly not recommended to do squats on one leg, as you can knock out the knee joint.
Exercise – lunges
Lunges are the most difficult exercise on the buttocks. In addition to the classic look, there are reverse lunges, Bulgarian, diagonal and on the spot.
The classic version involves a lunge forward and transferring the whole body to the front leg. Next comes the bend of the hind leg in the knee until it touches the floor. All this needs to be done when inhaling. When exhaling, you need to push off with your toe and return to the starting position – a straight stance, hands on the waist.
To complicate the lunge, you can take an additional load, hang weights on your ankles or just do several repetitions on one leg at once.
It is quite possible to pump up and tighten the buttocks at home. To do this, it is enough to develop an exercise plan and constantly adhere to the diet in order to maintain a deficit or surplus of calories.
Workout program for a beautiful ass (video)
You can start training if a person feels well. Do not neglect your health for such dubious purposes. However, if everything is fine, then it is allowed to work at full strength.
In order to increase the volume of the hips and buttocks, the following exercises are offered:
You need to squat as if on a chair, your back is straight, your knees are not narrowed.
3 approaches are performed 25 times each.
You can use dumbbells or barbells. With the extra weight, 2 sets of 15 reps will be enough.
2. Romanian traction.
The back must be kept straight. Take a barbell or an object similar in shape and weight. It goes down the legs below the knees, with the pelvis retracted back. Lift with the strengthening of the gluteal muscles.
3 approaches are performed 15 times each.
3. Cross attacks.
Take dumbbells and perform back lunges with lowered arms. Only the leg should go into the opposite side.
Do 3 sets of 20 times on each side.
4. The gluteal bridge. You need to lie on your back, straighten your arms along your back and press your heels to your buttocks. Then raise the pelvis so that an even bar is formed from the knees to the shoulders. Then go down, but not to the floor.
2 approaches are performed 30 times each.
5. Legs apart. You will need a rubber band, put it on your ankles and lie on your side, holding your head with your hand. In this position, lift the leg by 45 °.
On each side, perform 2 approaches 20 times.
To achieve your goal, two classes a week will not be enough. It is recommended to forget about laziness and lack of time. If there is a desire, the obstacles do not seem significant.
The result of training on the butt will be noticeable even in less than 1 month if you train at least 3 times a week, gradually increasing the number of approaches.
Training program at home for girls. Entry level (video)
1 day (pop)
Squats — 3 sets of 10-15 repetitions; Lunges – 3 sets of 10-15 repetitions for each leg; Romanian traction – 3 sets of 10-15 repetitions; Glute bridge – 3 sets of 10-15 repetitions; Exercises on the press (any choice: twisting, plank, lifting the legs in the vise).
day 2 – rest
day 3 (back, chest, arms)
Push-ups — 3 sets of 15-20 reps, Dumbbell pull in a tilt — 3 sets of 15-20 reps, Hand lifting with dumbbells standing – 3 sets of 15-20 reps, Reverse push-ups – 3 sets of 15-20 reps, Press exercises (any choice: twisting, plank, lifting the legs in the vise).
day 4 – rest
day 5 (pop)
Lunges — 3 sets of 10-15 repetitions; Bulgarian lunges — 3 sets of 10-15 repetitions; Romanian thrust – 3 sets of 10-15 repetitions; Pulling the leg up; Exercises on the press (any choice: twisting, plank, lifting the legs in the vise).
day 6 – rest
day 7 – rest
The training program in the gym for girls. Entry level (video)
1 day (hard workout, butt)
Squats with a barbell — 4 sets of 10-15 repetitions; Leg press with a high set of legs – 3 sets of 10-15 repetitions; Lunges – 3 sets of 10-15 repetitions for each leg; Romanian traction – 3 sets of 10-15 repetitions; Glute bridge with a barbell – 3 sets of 10-15 repetitions.
day 2 – rest
day 3 (back, chest, arms)
Pull-ups on the horizontal bar — 3 sets of 10-15 repetitions; Hyperextension — 3 sets of 10-15 repetitions;Barbell pull – 3 sets of 10-15 repetitions;Bench press – 3 sets of 10-15 repetitions;Dumbbell press lying at an angle – 3 sets of 10-15 repetitions; Reverse push-ups from the bench – 3 sets of 10-15 repetitions; Exercises on the press (any choice: twisting, plank, lifting the legs in the vise).
day 4 – rest
day 5 (light workout, butt)
Reverse squats gacc — 3 sets of 10-15 repetitions;Squats in the block – 3 sets of 10-15 repetitions; Leg retraction in the block – 3 sets of 10-15 repetitions; Leg retraction up with weights – 3 sets of 10-15 repetitions;Leg dilution in the simulator – 3 sets, 15 repetitions;Leg reduction in the simulator – 3 sets, 20 repetitions; Exercises on the press (any choice: twisting, plank, lifting the legs in the vise).
day 6 – rest
day 7 – rest