Playing sports is sometimes useful, sometimes according to indications, but if you need to improve the shape of your butt, it is enough to limit yourself to banal training for a few minutes. Those who want to increase their volume, but don’t know how to pump up a girl’s butt at home, will have to tune in to hard training from a set of exercises.
They need to be repeated several times a day, follow a daily routine, diet, and constantly be on the move. Basically, you should take a vacation and work on your buttocks instead of the seal rookery. It is highly advisable to have someone nearby who can record your achievements on video. This way you can compare the difference. Just don’t take your mother, she will always find a flaw in you, because your mother will not give bad advice, and your grandmother - for her, granddaughter, you are always thin.
How to pump up a girl’s butt: basic methodological rules
The gluteal muscles can only be pumped up if you eat right. The diet should include both proteins and fats. Carbohydrates are necessary to maintain physical fitness if you do intense exercise every day. To correct your shape, it is enough to exercise once a week and follow a protein diet. The body feeds on carbohydrates when it expends a lot of energy.
Therefore, if you do not plan to completely reshape your butt, but just want to make it higher and “stick out,” remember, carbohydrates and fats are interchangeable, and they must be controlled by the diet. Otherwise, you will get a delicious nut, like a mulatto, but your belly and sides will grow along with it.
How is a gorgeous mega-butt created?
It is impossible to speed up getting a beautiful and firm butt; you won’t be able to become a girl with a pumped up butt in one day or two weeks.
The path to an ideal figure is long. It is useful not to smear your butt with creams or have fat sucked out of it by a plastic surgeon, but to work out every other day in the gym. The coach will tell you how long the training should last, having developed a special program for the girl.
There is no need to be afraid of going to the gym. The figure will remain feminine, but after using strength exercises for the buttocks, you will get a chic, pumped up mega-butt.
You can pump up your butt at home, but how long it will take depends on the girls, their character, and aspirations.
Together with exercises, they develop the ability to eat properly. Fast food, carbonated drinks, and smoked foods are excluded from the menu. They focus on dietary meat, dairy products, fish, stewed and fresh vegetables.
Recuperation after training should take place regularly. By arranging rest, they help the body fully absorb the results of exercise.
In addition to training, massage procedures and wraps of problem areas are carried out. Fitness classes will also benefit girls to pump up their buttocks.
Lunge with arm 3
“Moving forward using your hands at knee level creates additional hip flexion, putting more emphasis on the gluteus muscle,” says Pete McCall, an exercise physiologist for the American Council on Exercise (ACE). When the arms are extended in front of you, an additional tilt is created, the gluteal muscles lengthen both below and above, creating a more effective lengthening of the muscles.
Stand straight, feet approximately hip-width apart, arms extended at chest level. Take a step forward with your right foot. When the weight falls on your right leg, lean forward and extend both arms until they reach your knee. Return to a standing position by pushing your right leg into the floor and moving your body back to the starting position. This is one approach. Repeat 6-10 times on your right leg, then do the same on your left. To give the exercise a strong effect, it is recommended to weight your legs and arms with dumbbells and bags of salt.
According to Declan Condron, exercise physiologist at PumpOne, this “buildup” is one of the best butt exercises you can do to target strength, power and balance unilaterally (one side at a time).
You can change the execution technique, complicating the process and the result, respectively. Stand with one foot on a bench or step, holding dumbbells at your sides and arms straight. Push with the foot that is on the bench and climb onto it. Like stairs. Step down onto one leg while keeping the other on the bench and repeat the procedure. Do 3 sets of 10-12 repetitions on each leg.
There is a more difficult element, but it must be done very carefully so as not to overdo it. During the movement, ensure that your knees remain straight, your feet are always off the floor, and focus on squeezing your buttocks. When the legs open, the buttocks tighten and support the body weight. The upper lateral gluteal fibers are pumped.
These are the most mediocre exercises that need to be done at least 5-6 times a week, and constantly. Within a week the result will become noticeable. If you continue to exercise for a month or two, you can expect more vivid impressions from your butt. But this is only to slightly tighten the buttocks, and not to pump them up completely. Here in the exercises there are no speed approaches or intertwining with cardio training. This is just part of the sport, which helps to tighten the muscle so that it is more attractive.
Perhaps you sit in one place for a long time, in the office; you walk little; you drive a car; I was pregnant, then I sat at home with the child, not actively doing anything. Walking at 1-3 km/h does not affect the butt at all. Just myths, otherwise all the grannies who go somewhere in the mornings and evenings would look like athletes.
How to hypertrophy the buttocks: practice
The set of exercises for a perfect butt also includes a special warm-up. To warm up your muscles, go for a short run or ride an exercise bike. Beginners should not immediately rush to do strength exercises. First you need to learn how to maintain balance and coordinate movements.
Training programs include exercises to achieve hypertrophy of the gluteal muscles:
- Squats are used to pump up the butt using weights. A kettlebell or barbell is held in front of the chest. Usually squats in Sumo style. It is important to go as low as possible, minimizing the load on the leg muscles, loading the inner thighs and buttocks.
- Lunges are aimed at improving the shape of the hips. During execution, you must not lean your body forward or backward. The depth of the lunge and its length affect the development of the gluteal muscles.
- Pushing the barbell with your hips puts the main load on the butt muscles.
- Leg presses in the gym and platform raises activate the muscles in your backside.
- Backward leg swings on a crossover are carried out with a load. To provide weights, a cuff is placed on the ankle. The load in this execution is transferred to the hamstrings. Tension in the butt muscles is achieved by pausing at the extreme point of moving the leg back.
- Among the additional exercises, the gluteal bridge, leg abduction while lying on your side or kneeling, and hyperextension will help to pump up your butt.
You can quickly pump up a girl’s buttocks both in the gym and at home. The exercises are worked out taking into account the individual characteristics of the girl.
Squat Key Points
It is known how to pump up a beautiful butt of a girl, with what exercises. But if you do exercises at home, then it is important to follow the main points of doing the exercise.
When doing squats you need to:
- follow your breathing, when lowering, inhale through your nose, when rising, exhale through your mouth;
- keep your back straight, looking straight ahead;
- take your time, slowly raise and lower your pelvis;
- go down as deep as possible;
- when lifting, rest on your heels;
- align your knees with the line of your toes;
- Do not fully extend your knees when coming out of the squat.
All these points need to be worked out during training. If you do this exercise incorrectly, you will not be able to achieve results. The effort will be in vain.
So5
To stimulate the effect, you need to add a few additional elements. To think that you need 10 different exercises to pump up your body is nonsense. 3-4 are enough, and your body will transform immediately. In addition, some elements can be combined, replaced and connected. For example, a “pistol”, moving from a half-sitting position to a sitting position, alternating or completely adjusting the body to more complex algorithms.
The first exercise is a squat. It can be done with minimal loads. Feet shoulder width apart. When you squat, you need to inhale. As you exhale, stand up. With proper breathing, it is not so difficult to perform more difficult exercises. It is also recommended to move your arms forward. You need to do about 20-30 approaches. To make it more difficult, you can add a jump where you go down, spreading your legs, but once your heels are on the floor, you continue to squat slowly.
The second exercise is lunges on the legs, but with weighting elements. To the sides. Take dumbbells or water bottles in your hands. Preferably 2-2.5 liters. When you stand on one leg, you need to keep your hands on the floor. Remember to breathe.
Next, you need to put a load on your legs - after a lunge, bend your leg at the knee and return to the starting position. You can lunge forward, but then put your hand under your foot, resting on the floor. When you find your balance, lift the foot that is on the elbow. This exercise should be alternated with jumps, squats and side lunges. Then cardio training will be added.
The third exercise is a pistol with a jump. Difficult. You need to find support so that your foot remains on the floor. Extend the other leg forward. Hands parallel to the floor. At the same time, slowly stand up and exhale. As soon as you feel that you are standing without tension, you need to jump on one leg. The exercise helps strengthen the lower lobe, gluteus medius and superior quadratus muscles.
The set of exercises can be alternated depending on the desired effect and time. It is quite difficult to achieve quick results; you need to spend more than one quarter to turn your body into a good instrument for envy and admiration.
In addition, you will have to follow not only a diet, but also drink a limited amount of water. After training, you need to dry your body to get rid of excess moisture. When you are satisfied with your form, your diet changes. Only proteins and fats remain. Carbohydrates are no longer needed, since the body of the butt is formed. Next, the relief is added. Then it will become elastic, but not hard, like bodybuilders.
Anabolism and catabolism: just don't be alarmed
To build gluteal muscles on the butt, you need to control the processes occurring in the body during training. The growth of muscle tissue is influenced by metabolism based on anabolic and catabolic processes.
During anabolism, cells are built and grow. New muscle fibers are created. In order for girls to pump their butt properly, they must first saturate their body with proteins. You cannot do without protein-rich food before and after training.
Catabolism destroys what remains after digestion of high-calorie food, removing decay products from the body. The processes of anabolism predominate after eating, and catabolism predominate after sleep.
Performing exercises for beautiful buttocks is successful if metabolic processes are balanced. Stress and lack of sleep will lead to increased destruction of the muscle tissue of the buttocks. Therefore, you need to know that you can pump up your butt if you reduce the negative influence of your environment by eating foods rich in protein.
For girls with a lot of weight, you shouldn’t start with anabolism or weight gain. For plus-size women, it’s better to start with fat-burning workouts.
Pixie Lot2
In ninth place is also an Englishwoman, singer, actress and dancer Pixie Lot. Active choreographic activities help Pixie maintain her figure in great shape, especially her butt.
Her measurements 87-64-92 make her figure very sexy and feminine. Weighing 58 kg, this mega-talented girl is 173 cm tall.
Rihanna7
This famous singer successfully does everything she doesn’t take on. So, she is known as an R&B singer, designer and actress. All these advantages are perfectly complemented by a luxurious figure with exciting shapes.
A slender body with parameters 86-64-99 adds sexuality to this talented girl. The owner of a luxurious butt is well aware of the advantages of her figure, which she loves to demonstrate to the general public.
Jane Selter5
Jane is known only for the fact that she is very hard and actively involved in improving her own body. This unknown American woman has made a simply perfect figure out of her body, whose parameters 91-58-91 are a dream for millions of women around the world.
Currently, Jane has become a famous fashion model who promotes sportswear from world brands from the pages of glossy magazines. More than 12 million people follow Selter on Instagram, including many stars and other celebrities, such as Rihanna or Beyoncé.
Shakira4
Colombia gave us this talented singer with a very beautiful timbre. Fans are simply in awe of her fiery dances and round butt. The girl's height is 157 cm and her weight is 49 kg. However, a figure with parameters 87-62-94 and an outstanding voice are not the main advantages of this beauty, because she is also unusually smart.
The girl's intelligence level (IQ) is 140, in addition to which she speaks several languages. Shakira was taught belly dancing by her grandmother, who had Eastern roots, but the girl achieved the elasticity of her butt thanks to active dancing, fitness, yoga and other physical exercises.
