Genetics largely determines our appearance, but do all those with beautiful buttocks have Brazilian roots? Of course not.
A clear understanding of your body type will help you build a training plan and diet, regardless of your individual characteristics.
Egor Fukalov
fitness trainer
Offers to try training for firm buttocks at home.
Photo: istockphoto.com
Don’t rush to blame everything on nature and give up training. Some are less fortunate with genetics, but they have incredible shapes. On the other hand, many girls with genetically beautiful buttocks do not have toned relief.
Round buttocks - genetics or work?
We would like to please you that muscles can be increased in size and made to the volume that you will be satisfied with. The gluteus maximus muscle is one of the strongest and largest muscles in humans, so it quickly and noticeably increases in volume.
How to make your daily squats as effective as possible?
What we have?
- Test girl.
- Dumbbell with two discs (each 2.5 kg).
- Dietary restriction: do not eat anything that contains flour or sugar. For those especially sugar dependent: hold on for at least a day or two.
- Willpower, patience and ability to work =)
- The squatting technique is not complicated - as in the picture.
BEFORE photo:
Butt BEFORE training at home
Photo AFTER:
Photo AFTER the experiment
Did it work out, what do you think? We believe that the effect is immediate! The butt has become more “full”! And this is in just 30 days, 14 of which are rest! So the answer to the question “is it possible to pump up your butt in a month at home” - yes, of course.
How to make your gluteal muscles grow?
- Eat enough protein, fat and carbohydrates.
- Do workouts to increase muscle mass.
- Recover fully after your workout.
- Use additional weights.
- Constantly but gradually increase the load.
To track your results, take measurements with a tape measure every month. This will allow you to see progress from your efforts.
Photo: istockphoto.com
We pump up a beautiful butt in the gym
A visit to the gym will allow you to pump up a seductive butt with minimal effort. To do this, you should choose the right exercise equipment and listen to the advice of an experienced trainer.
Recommendations and instructions from the trainer
At the very beginning of training, you should perform exercises to develop the hip joint in various planes - circular, abduction, adduction. The increase in physical activity should be gradual. First, the exercise is performed in a lying position, then on all fours, and then standing.
It is necessary to combine basic exercises with isolated ones. Isolated exercises involve only one muscle, while basic exercises involve 2-3 muscle groups.
To strengthen the gluteal muscles, exercises with small and large weights are recommended. With the heaviest weights, you should perform 2-3 sets of 3-6 repetitions, no more. To eliminate the risk of injury, such exercises should be performed under the supervision of a personal trainer.
Exercise equipment
- A stepper is a universal aerobic exercise machine that simulates movement on stairs.
- An exercise bike that works many muscles, especially the glutes. The key to success here is systematicity. You should train on it at least five times a week.
- A treadmill that helps pump up the muscles of the buttocks and lower extremities, as well as improve their relief.
- The Smith machine is one of the most effective machines for deep squats.
- The ellipsoid is a hybrid exercise machine that combines the main functions of an exercise bike, a stepper and a treadmill.
It’s possible to build beautiful and firm buttocks in a month by combining physical activity, a healthy balanced diet and a healthy lifestyle.
A simple set of exercises for your dream buttocks at home
You don't have to go to the gym to pump up your buttocks. If you really want to, you can practice at home. Such training is no worse and will give a similar result if you approach it responsibly.
Single leg glute bridge
Technique:
- Lie on your back, one leg bent at the knee with emphasis on the heel, the second is located on the thigh of the first and bent 90°.
- Push your pelvis upward powerfully until it is in a straight line with your back, pausing at the top point for one second.
- Lower yourself smoothly to the floor for 2-3 seconds.
Perform three sets of 20 reps. Rest between sets is one minute.
Wide Leg Squats
Technique:
- Legs wider than shoulders.
- Turn your feet to the sides 45°.
- Bend slightly at the waist. The back is tilted forward towards the floor. Look ahead.
- Take a deep breath and smoothly lower your pelvis down and back until your thighs are parallel to the floor.
- Exhale and push yourself up with a powerful movement, smoothly straightening your back.
Perform three sets of 20 reps. Rest between sets is one minute.
Bulgarian lunges with horizontal back
Technique:
- The back is straight with a slight arch in the lower back, inclined towards the floor. Shoulders together, chest forward.
- Front and back legs at a 90° angle at the knees.
- The distance between the knee of the hind leg and the floor is 5-10 cm.
- The back leg is used only to maintain balance.
- Take a deep breath and slowly lower yourself down until your front thigh is parallel to the floor.
- Exhale and push yourself upward with a powerful movement.
Perform three sets of 20 reps. Rest between sets is one minute.
Romanian deadlift
Technique:
- Legs are narrower than shoulder width. The back is straight, arms are lowered down and holding weights (this could be dumbbells, a barbell or a bottle of water).
- Take a deep breath and smoothly move your pelvis back, as if you want to sit on a chair, and tilt your body forward. Stay in this position for one second.
- As you move down, maintain a slight arch in your lower back. When abducting your pelvis, bend your knees slightly.
- Exhale and smoothly straighten your back with a powerful movement.
Perform three sets of 20 reps. Rest between sets is one minute.
Leg abduction on all fours
Technique:
- Get on all fours and bend at the waist.
- Take your bent leg back and up and fix it at a distance of 5 cm from the floor.
- Exhale and smoothly lift your leg up using your hip. Stay in this position for one second.
- Inhale smoothly and lower your hip toward the floor for two seconds.
- Monitor your lower back position throughout the exercise. It should not be included in the work.
Perform three sets of 20 reps. Rest between sets is one minute.
You can think a lot and for a long time about bad genetics, or right now you can take it and start working on yourself, define a goal and believe in yourself. In this case, the result will be 100%.
Is it possible to pump up your butt in a month?
On the eve of summer days, girls especially want to have an attractive and toned figure with seductive curves and toned muscles. Many people wonder if it is possible to pump up a perfect butt within a month. This is quite possible provided that you maintain a healthy lifestyle, adjust your daily diet and perform the right physical exercises.
We lead an active lifestyle
An active healthy lifestyle is the first friend of a slim figure and a strong butt. To do this, you need to completely abandon bad habits and take into account the following recommendations:
- walk at least one hour a day;
- arrange daily (morning or evening) jogging;
- refuse to constantly use the elevator in a multi-story building - instead, walk up the stairs;
- dance;
- give yourself proper rest and sleep at least 8 hours a day.
Constant movement increases blood circulation and strengthens muscles.
Nutrition
Healthy eating is equally important. To effectively pump up the muscles of the buttocks, the diet must contain:
- a variety of cereals, whole grain breads and pasta made from durum wheat, rich in complex carbohydrates;
- chicken, fish, lean meat and dairy products are sources of protein;
- nuts and fish oil containing valuable unsaturated fats.
If your buttocks are flat, they need to build muscle mass. Chicken eggs, plant fiber, fish and other seafood, cottage cheese and kefir will help with this.
Some foods should be eliminated from the diet or their consumption significantly reduced. These include:
- smoking;
- excessively fatty foods;
- sweets;
- carbonated drinks;
- fast food and snacks;
- juices in bags;
- alcoholic drinks.
Regular exercise
Regular physical training will help a girl build up her gluteal muscles. The greatest effect is provided by the load on the knees and ankle muscles. It is recommended to combine aerobics, running and strength training.
What are the dangers of uncontrolled loads?
Some believe that daily exercise will allow you to increase your hip size faster. This is wrong. Here are a few facts:
- An incorrectly selected weight of the barbell will cause unnecessary stress on the knees, which will subsequently lead to chronic diseases of the musculoskeletal system.
- Incorrect technique, especially when squats, is a direct path to knee injury. If you are a beginner, pay for the first month of training with a trainer who will advise you.
- Excessive physical activity will lead to chronic fatigue, deterioration in performance, and muscles will not have time to recover.
Intense strength training is prohibited without prior consultation with a cardiologist and diagnosis of possible diseases of the cardiovascular system.
Monitor your load using a heart rate monitor - your heart rate should be within the acceptable range, depending on your age. If the indicators exceed the norm, reduce the intensity of the workout.
General recommendations and advice
All novice athletes need to learn a number of simple rules that will make training as productive and effective as possible. We bring to your attention 10 important recommendations that will help bring you closer to your goal:
- Eat healthy food, eat small meals 5-6 times a day, do not starve.
- Do exercises in the morning. This will help energize your body for the whole day.
- Before training, do a warm-up to warm up your muscles and joints.
- After classes, do not forget about stretching; a cool-down will allow you to consolidate the results achieved.
- When starting a training program, take before and after photos so you can evaluate the results and visual difference.
- Exercise in a good mood; training should bring you a feeling of satisfaction with your work.
- Increase the load gradually, choose a comfortable rhythm, start with a minimum number of repetitions, and increase momentum with each session.
- Drink a lot; maintaining water balance is important for those who watch their figure and play sports.
- Choose for yourself what time is most convenient for you to study. This could be morning, lunch or evening. The main thing is that nothing distracts or bothers you.
- Don't forget about rest. You can't train to exhaustion. Muscles need time to recover. The optimal training schedule is every other day.
A firm Brazilian butt is a dream that can be achieved if you train responsibly, eat right and be patient. Everything is in your hands, the main thing is not to deviate from your goal, to find a powerful incentive for yourself.
