How to pump up your butt in a week at home

October 28, 2019
Home workouts
Valeria Epimakhova

A pumped up and elastic butt is the dream of many girls. Beautiful buttocks give you self-confidence and attract admiring glances from men and envious glances from women. A beautiful figure allows you to wear tight clothes, which emphasizes your shape. Many girls are interested in how to pump up their butt in a week, but you can’t rush in such a matter so that the result lasts a long time.

Nutrition

How to pump up your butt in a week? Without changing the diet - nothing. Chocolate, fast food, carbonated water and alcohol all slow down muscle growth. In addition, women develop cellulite from such a diet, which is very difficult to get rid of.

In order for a beautiful butt to appear in a week, you need to switch to five meals a day. Portions should be small. The main emphasis should be on proteins and fiber, because they are responsible for the growth and flexibility of muscles, including the glutes.

The menu should contain a lot of vegetables, fruits, herbs, poultry and fish. It is better to cook cereals or beans as a side dish, avoiding frequent consumption of potatoes and pasta. The preferred method of preparation is boiling and stewing. You can fry, but with a little olive oil, it is better to use a grill.

It is important to include dairy products in your diet, which supply the body with calcium.

It is better to avoid sweet and flour products and alcoholic beverages. As an exception, you are allowed to drink dry wine or several glasses of strong alcohol: vodka or cognac - in small quantities they have a positive effect on the functioning of the cardiovascular system.

Photos - before and after

The expression “butt like Jennifer Lopez” no longer impresses anyone. There are enough photos on the Internet of how this unique woman struggles with advancing cellulite. But what you can take into account is her stubbornness and hard work.

We've put together a few before and after workout photos for you to see. After just 2-3 months of work, ordinary women get excellent results. So you can do it too.

Regularity of physical activity

Regularity is important in everything - both in nutrition and in exercise. Create a study schedule. To pump up your butt at home in a week, it is recommended to exercise every 1-2 days, gradually increasing the load. For example, start with 15 squats, then increase the number to 50, then you can resort to special elastic bands or weights that will speed up the process of pumping the gluteal muscles.

It is worth remembering that it is better to do less, but more correctly. Incorrect technique can lead to damage to joints and muscle strains; for this reason, you will have to give up exercise for a long time. Therefore, you should not rush, but focus on the quality of exercises, and not on their quantity.

You need to exercise at a comfortable pace. If you force yourself to do the exercises very quickly, then the body will resist the exercises due to discomfort.

In addition to doing strength training, don't skip cardio workouts. It is important to know how to pump up your butt at home in a week with the help of such exercises. When doing cardio, your whole body becomes toned. Running, cycling, swimming - all this stimulates the work of the gluteal muscles, making the butt more elastic and attractive. In addition, by training the heart, a person becomes more resilient. This means that he will be able to do strength exercises aimed at working the gluteal muscles longer and more often, which will bear fruit.

If a person is new to sports, then it is better to seek help from a trainer - he will tell you how to pump up your butt correctly in a week, so that it does not “deflate” later and everything happens without damage.

Is it possible to pump up a girl’s buttocks at home in a week?

Can. If you are a little over 18, you have not given birth, are not overweight or have hormonal imbalances. Then daily physical exercise will bring visible results within 7 days. But if you are a little over... and your lifestyle did not involve long walks (going to the grocery store does not count), then, unfortunately, you will get the first result in 3-5 weeks.

The most important thing to remember is that even after the first workout, the muscles will no longer be the same and will gradually begin to restore their shape and, importantly, all exercises to strengthen the buttocks form an elastic muscle corset, which will never allow you to encounter women’s problems such as uterine prolapse . By the way, all wumbling exercises and Kegel exercises for strengthening the pelvic floor, one way or another, form an elastic butt.

Squats

Squats are one of the most popular and effective exercises to get an appetizing figure. Of course, with its help you won’t be able to pump up your butt in 1 day. Let's be honest: this is an impossible task, regardless of the type of exercise and the severity of the load. But over time, you will notice positive results.

In order not to damage your knee joints and not get health problems for life, you need to follow the technique of performing the exercise. Starting position – feet hip-width apart, back straight, shoulders pulled back. Bending your knees, you need to sit down, moving your pelvis back (the easiest way is to imagine that there is a chair behind you that you want to sit on). The lower the squats, the more the muscles of the buttocks and legs are involved, but the more difficult it is to perform the exercise.

After a person learns to perform a basic exercise 15-20 times in one approach, you can complicate it. To begin with, every 5 times you need to linger at the bottom point. Then pick up dumbbells - after just a few squats you can feel the muscles “burning”. Each time you need to try to go as low as possible, but it is important to watch your back.

To avoid injuring your knees, make sure that they do not extend beyond your toes.

Gluteal bridge

Another effective exercise. Pumping up your butt in a week won’t help, but in a few it will. There are several variations of the exercise of varying difficulty.

The most basic thing to start with: you need to lie down on a flat surface. The arms are located along the body, relaxed. The legs are bent at the knees, the heels are located as close as possible to the palms. The closer the heels are, the more difficult it is to perform the exercise, but this makes it more effective. The pelvis smoothly rises up to the maximum accessible height, then falls down, but does not lie on the floor. The exercise is repeated 15-20 times. The support is on the heels, not on the arms or abs.

When the exercise becomes easy to perform, you can complicate it - linger at the top for 5-7 seconds every 5 lifts. It is important not to hold your breath while doing this.

Lunges

When performing the exercise, not only the gluteal muscles work, but also the thigh and lower leg, so if you want to pump up your butt in a week, perform this load more often.

For beginners, it is better not to use dumbbells or get by with light weights. Starting position: back straight, arms extended forward in front of the chest. With each step, the arms drop down. One leg moves forward and bends at the knee, making sure that the knee does not protrude beyond the toe. You need to squat as low as possible so that tension is felt in the muscles. You can alternate your legs in place or move in large steps around the room. The wider the step, the greater the effect of the exercise.

Fast results in a few weeks

The key to the success of express training is the simplicity of the exercises and the number of approaches. This complex must be performed daily, twice a day. The best time to practice is before breakfast and before dinner.

All you need is a mat. In the first stage, perform 15 repetitions on each leg. Increase the number of repetitions every day. The result will delight you within 10 days.

1 - Get on all fours. Keeping your back straight, bend your right leg at the knee and move it to the side. Kick your right foot to the side, then bend your knee to the starting position. Perform 15 reps and switch legs.

2 - Feet together, arms along the body. Bend your right knee and move your right leg out to the side. Move your right arm to the side, raise your left arm above your head. Without changing the position of your arms, lean forward slightly and move your right leg back. Straighten up and return to the starting position.

3 - Feet together, knees slightly bent. Place your hands on your left thigh and lift your right heel off the floor. Take your right leg to the side, touch your toe to the floor and return to the starting position. Perform 15 reps and switch legs.

4 - Stand with your heels together, toes pointed out 45 degrees, hands on your hips. Bend your knees slightly, then immediately rise up onto your tiptoes. Hold for five seconds.

5 - Lie on your back, legs together, arms along your body, palms down. Raise your legs straight up and spread them to the sides. Hold this position. Bend your knees and bring your feet together.

This complex will allow you to achieve spectacular results in just 10-15 minutes of free time.

Swing your legs

The simplest exercise that allows you to pump up your butt in a week, which can be performed several times a day, for example, while watching TV. You need to find support: a table, a wall, a chair. Anything that is comfortable to rest your hands on will do. Slowly you need to move your leg up and back, then down and to the side. This counts as 1 time. You need to perform up to 20 such swings. You cannot rush; on the contrary, the slower the exercise is performed, the better the muscles are worked.

When it becomes easy to perform the exercise, add special elastic bands that will create the effect that you need to make an effort to lift your leg.

Swing your legs on all fours

The starting position for performing the exercise is to rest on your hands and knees, with your head down. Slowly lift your leg up, bent at the knees. Don't let your back sag. Then lower the limb down, but do not place it on the floor, but move it to the side. You can start with a small amplitude, trying every day to increase the span of your legs.

With every 5th swing, keep your leg in a static position. When performing the exercise, the muscles of the buttocks should be tense. As soon as the exercise is easy, you can put a dumbbell with a small weight on your knee - 0.5-1 kg, no more.

Diet for the butt

To increase muscle volume, the body needs “building material” and this material is protein. And if so, we focus on protein foods and eat more meat, fish, eggs, and lactic acid products. And no “starvation” diets: they are incompatible with the dream of enlarging your butt and making it beautiful and voluminous!

At the same time, we try to consume as little sweets as possible - a source of “fast” carbohydrates, and in order not to deprive our body of the carbon-based food it needs, we switch to “slow” carbohydrates. We eat more vegetables, fruits, and leguminous products: beans, peas, lentils.

High chair

A static exercise that uses the muscles of the back, legs, especially the hips, and buttocks. We pump up the butt in a week with the help of a “chair”:

You need to press your back tightly against the wall, your shoulder blades and tailbone area should be in contact with the surface.
Slowly lower yourself down, sitting on an imaginary chair.
The legs are bent at the knees 90 degrees, the knees do not protrude beyond the toes.
You can rest your hands on your knees or let them hang along your body.
You need to hold this position for 20 seconds. Every two days the time increases by 10 seconds, every 5th day there is a rest. You can start with a longer time if the body has already experienced similar stress.

It is recommended to perform this exercise every day for 1 minute, you can add weights. If you believe the reviews, this simple method will allow you to pump up your butt in a week.

Program 1

Rest 60-90 seconds between exercises
Box squats with a barbell on your shoulders

3 sets of 12 reps
Body part: Quadriceps Equipment: Barbell

Barbell squats with narrow feet

3 sets of 8-10 reps
Body part: Quadriceps Equipment: Barbell

Swing backwards with a bent leg

3 sets of 20 reps
Body part: Buttocks Equipment: Body weight

Romanian deadlift

3 sets of 8-10 reps
Body part: Hamstrings Equipment: Barbell

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We recommend doing the second training option in a circular format.

Jumping up

Find a flat surface 30-40 cm high, over time it can be higher, but steps are suitable for a start. Jump up and down on them 10-15 times. The main thing is to follow safety precautions, control your balance so as not to fall and get injured. This way you can pump up your butt in a week. To enhance the effect, you should increase the height of the surface. If this is not possible, you can use leg weights or pick up dumbbells. But don’t rush to complicate the exercise. It is difficult to perform, so it is better to train longer with basic jumps.

Cardio training

Not only strength training and special exercises will help you pump up your butt in a week. Cardio training, which is aimed at improving heart function, also helps in this difficult matter.

Running and cycling or an exercise bike allow you not only to burn fat, but also to gain beautiful shape. This is achieved due to the fact that the main load falls on the muscles of the legs and buttocks. Active blood circulation allows you to get rid of cellulite, tighten the skin, and tone the muscles.

Swimming. It affects the muscles of the buttocks when during swimming the arms are little used, and the main movements are made by the legs. How can you pump up your butt in a week by swimming? Swing your legs during a break - the water creates additional resistance, so the muscles have to work more actively.

Dancing in the form of, for example, Zumba, allows you not only to lose excess weight, but also to get your body in order. Active movements engage the muscles of the whole body and tone them, making the figure more attractive.

Skates, roller skates, skis. Such active recreation puts a serious strain on your legs, buttocks and abs, so if you want to have an appetizing butt, you should master one of these sports.

Signs of problem buttocks

Not every muscle requires immediate training. But if at least two points from a simple test can be applied to your figure, it’s time to take up physical activity:

the contours of the butt are uneven, least of all resembling a round shape;
cellulite stretch marks have affected not only the thighs, but also most of the buttocks;
the butt has noticeably sagged recently (to such an extent that it is easy to hold a ballpoint pen in the crease under the buttocks);
two dimples above the butt are a thing of the distant past: they were covered with fat deposits;
the fold between the buttocks does not contain volume on both sides. This is like a wrinkle out of the blue.

Is some of the dough really about you? Before you start training, think: maybe you should remove excess fluffiness from your butt that has nothing to do with muscles? Proper nutrition in this case will help you lose excess weight. After losing weight, you can begin to correct your silhouette.

By the way, we recommend spending fasting days more often.

This is interesting! Three muscle sections are responsible for the contours of the buttocks. Thus, the gluteus maximus muscle forms the volume of the buttocks (it is the largest in the body). The middle muscle does not visually change during training, but the contour of the butt noticeably approaches the ideal. Working the small muscle improves posture and gait.

Interval training

Interval training consists of alternating strength and cardio exercises. Gradually, the intensity of exercise can increase. You can start by spending 15-20 minutes a day doing simple exercises, taking breaks of 30-60 seconds to complete the workout. You can leave the time the same, but make the exercises more difficult to expend the maximum amount of energy.

You should start with a warm-up to prepare and warm up your muscles, putting them into work. Then, at the highest possible pace, perform 10 different exercises, it is better if you alternate strength and cardio loads, after which there is a short rest. This will remove excess fat from problem areas and tighten your butt. You can prepare a set of exercises yourself to focus on the buttocks. You can also visit a gym where this type of training is practiced, but it is worth considering that people with serious physical training most often exercise there. If you don’t have time for the gym, you can download special applications or find online classes that suit you specifically. Even if you can’t pump up your butt in 1 week, the results will still please you. Of course, regularity is important when playing sports - you need to train strictly according to the schedule, and not when you want. In this regard, the best option would still be the gym.

How to pump up your butt at home in a week? With regular exercise and the right approach to nutrition, you can get attractive buttocks without any extra work. It is important to properly motivate yourself to achieve your goal, measure the volume of your buttocks to see progress. If there is no result, do not despair - perhaps you just need more time or change your diet, work and rest. The lack of effect can also appear due to an incorrect training schedule or approach to exercises; to correct the situation, it is better to contact a professional trainer who will give recommendations to quickly pump up your butt.

How to quickly pump up a girl’s buttocks at home - building your own training regimen

In order to notice the result in the form of tightened buttocks as quickly as possible, we recommend that everyone develop an INDIVIDUAL training regimen. The main point is to make sure that training brings you joy and never feels like hard work.

Use Louise Hay's method and start meditating. Just repeat two phrases to yourself as often as possible:

“I really enjoy training.”
“My butt is very firm, slim and beautiful.”

Funny? But no matter how funny, unusual or strange it may be, this approach brings quick results.

For the first month, train five times a week: Wednesday (Thursday) and Sunday are days off. Within a month, the body will get used to the stress and begin the process of self-healing. During exercises to tighten the buttocks, other muscle groups are simultaneously trained, the spine is aligned, the weight returns to normal, get ready for you to begin to lose weight intensively.