You can pump up your butt like a nut at home with the help of strength and cardio exercises. They are necessary for the formation of the gluteal muscles. Exercises of the first type are basic and isolating. When performing them, a lot of energy is spent, the necessary zones are intensively worked out and most of the muscles of the body work. Only with the help of these exercises is it possible to turn flat buttocks into huge, round ones, like those of Latin American women. Cardio exercise is necessary to give different parts of the body a beautiful shape.
By doing the exercises regularly, you can see results after just a month of training.
General Tips
To pump up your butt like a nut, you need to follow simple nutritional rules and exercise techniques:
- Fast carbohydrates in the form of flour and sweets should be completely excluded. Without a diet with a lot of protein and a minimum of carbohydrates, the muscle tissue on the buttocks grows more slowly, and under the fat layer it will be almost invisible.
- When performing strength exercises, you need to take your time, do not jerk, and keep your back straight. Lunges and squats should be performed so that sharp angles are not formed in the knees.
- The buttocks should be kept tense at all times; by the end of each approach, a burning sensation should occur in them.
- You need to perform the required number of repetitions: for working muscles and fat burning - 20 for each approach, for building muscle mass - 12-15 (only with weights).
- During circuit training, you need to maintain an intense pace and rest between circuits for no more than 40-60 seconds.
- It is important to allow the muscles to recover and take a break between strength loads for 1-2 days. You can alternate strength training days with cardio days.
- It is important to stay hydrated and drink clean water before, during and after exercise.
Clothes and shoes for training deserve special attention - they should not restrict movement and be fairly loose, preferably natural materials that absorb moisture well.
How should you eat?
Don't be too quick to just add calories to your diet. Regular fast food won't do.
You should increase your intake of healthy foods such as starchy vegetables, cooked sweet potatoes, fruits, whole grains, dairy products, unsaturated fats and, above all, proteins.
A snack of 2 slices of whole wheat bread, 2 tablespoons of almond peanut butter and a cup of fresh bananas will add about 600 calories.
Try to alternate between extra extra calories at each meal.
For example, at breakfast you can add 30 grams of walnuts to your bowl of cereal, and at lunch have about 230 grams of Greek yogurt as dessert.
After lunch, you can drink a glass of low-fat milk and increase your calorie intake by 500 kcal. The calcium contained in milk will support your body growth and muscle development.
Examples of workouts
A weekly training program necessary to pump up your butt may look like this:
| Day | Training program |
| 1 | Circuit fat burning training. 1 circle consists of the following exercises:
Each exercise must be performed 20 times, for a total of 3 approaches. Rest between sets - 1 minute |
| 2 | Cardio training with the following exercises:
|
| 3 | Strength training with weights:
|
| 4 | Interval running - 20 minutes |
| 5 | Superset training, in which 1 set consists of 2 exercises performed 20 times without rest between them. Combinations of exercises:
|
| 6 |
|
| 7 | Rest |
The proposed training program is just an example; you should select the training more precisely in accordance with your goals.
If there is no need to lose weight, then you should give up cardio exercises and do strength training with basic and isolation exercises 2-3 times a week.
Top 7 exercises for the lower buttocks for girls
Well, are you ready to improve the shape of your butt? Then let's get started!
Half squats
The basis of the training, of course, is squats. This variation of the classic exercise allows you to pump up the lower buttocks without overstraining the quadriceps.
- Place your feet shoulder-width apart.
- Place your feet parallel to each other.
- Gently bend your legs and move your butt back.
- You don’t need to sit down deeply, just up to a right angle at the knees.
- Squeeze your glutes as you lift.
- Breathe correctly: squat while inhaling, lifting while exhaling.
- At the top of the lift, move your pelvis slightly forward. This will create additional tension on the lower butt.
- If you want to increase the load a little, pick up a dumbbell and hold it near your chest while doing squats.
And also read how to squat for the buttocks →
Gluteal bridge
We propose to slightly reconsider the classic bridge technique. This will help squeeze the bottom of the buttocks.
- Lie on your back on the floor and place your feet on a bench.
- After this, close the soles of your sneakers and spread your knees to the sides.
- Keeping your legs in this position, lift your pelvis and squeeze your buttocks.
- Then gently lower your butt, but do not place it on the floor.
- Breathe correctly: lift the pelvis as you exhale, lower it as you inhale.
When performing a bridge, try to pause at the top point of each repetition. It's difficult, but the results will please you.
Romanian deadlift
This version of traction has its own characteristics and is slightly different from the classic technique.
- Place your feet hip-width apart, parallel to each other.
- Take two small dumbbells and hold them near your groin.
- Bend your legs slightly and lower the weights below your knees.
- Rise up, squeezing your glutes.
- Breathing: when lowering the dumbbells, inhale, when lifting, exhale.
In the top position, do not straighten all the way. Your task is to prevent your buttocks from relaxing. The amplitude should be short. At the bottom point you stretch your butt, at the top point you squeeze it.
Read more about the Romanian deadlift →
Scissor lunges
The exercise can be done with weights. But first, master the bodyweight technique.
- Place your right foot forward slightly, take your left foot back and place your toe on the floor.
- Clasp your palms at chest level.
- Lower yourself to a right angle at your front knee.
- Rise up, squeezing your buttocks.
- Breathing: lowering the pelvis as you inhale, lifting it as you exhale.
Read more about the scissors exercise →
At the top of the lift, twist your pelvis slightly forward to increase the load on the bottom of your buttocks.
Leg raises on a bench
If the exercise seems easy, put weighted cuffs on your ankles.
- Lie on your stomach on a horizontal bench, while keeping your hips hanging.
- Spread your legs wide and place your toes on the floor.
- Firmly grasp the edges of the seat.
- Squeeze your buttocks and lift your heels (the movement should resemble pushing an imaginary platform upward).
- Then bend your legs and pull your knees towards the bench.
- Breathing: lifting the legs as you exhale, lowering them as you inhale.
When lifting, bend your lower back slightly and pause for a couple of seconds at the top. This will increase the load on the glutes.
Swing your legs
We will look at the technique with leg weights, but the exercise can be performed with an expander loop or on the lower crossover block.
- Stand with your right side to some simulator and grab its hand.
- Move your left hip to the side.
- Without bending your knee, lift your left leg as high as possible with a swinging motion.
- Then lower the limb, but do not place the heel on the floor.
- Breathing: lifting the leg as you exhale, lowering it as you inhale.
After doing 3-4 sets of 20-25 repetitions on each leg, turn around to face the support and perform another 3-4 sets of 20-25 abductions with leg weights, but back.
Easy jumps
Perform this exercise as a final exercise for the lower buttocks.
- Place your feet slightly wider than your shoulders and turn them at a 45° angle to the sides.
- Sit slightly on your feet and move your butt back a little.
- Maintaining this position of your body and legs, perform short jumps forward (15-20 cm).
- When jumping, the knees bend just a little, just to cushion the body.
- As you push off the floor, try to squeeze your gluteal muscles.
- This exercise can be made more difficult by adding small weights: a dumbbell in your hands or weighted cuffs on your ankles.
When can I expect results?
Round, strong buttocks, without “ears” hanging over the sides, cannot be pumped up in a matter of days - this is a long process that requires compliance with a special menu and training regimen. Complete transformation should be expected after 1-1.5 years. But the first results can be seen earlier:
- within a week, the gluteal muscles will become stronger to the touch, but this will not be noticeable visually;
- in 21 days you can lose up to 5-6 cm in the hip area due to adipose tissue, if you combine strength and cardio exercises, and your visual form will become more attractive.
If a girl genetically has a flat butt, then to have Brazilian butts she will have to work hard on her shape for several years. For those who have naturally round shapes, it is enough to constantly keep their muscles in good shape by training 2-3 times a week at home or in the gym.
What are "thigh dimples"?
As the name suggests, these are curved side body contours that start just below the buttocks and extend to the top of the thigh.
Have you heard of this? You may know it by one of its other names: dimples, dents, full thighs, or figure eights.
Apparently this problem is so common that it has its own scientific/medical name - also called "ears" on the thighs.
Dimples in the buttocks can be caused by structural features of bones or muscles and even genetics. Regardless of what the cause is, training can improve the situation.
Even if you can't completely get rid of the problem, you can make it less noticeable.
Some women wear special shapewear to smooth out unnecessary relief, but this is just a temporary solution. Below we will tell you several ways to remove hollows on the sides of the buttocks, including exercises and other means.
If you really want to overcome this problem, you need to devote yourself to a healthy lifestyle, i.e. exercise and proper nutrition.
You need to remember that the depressions in the buttocks are, as a rule, purely fatty deposits, and by training the lateral muscles of the thighs, you can permanently overcome this problem.
Protein supplements for bigger butts on the sides
Your goal is to build muscle, not gain extra calories in the form of fat.
When you're building muscle, you need to increase your calorie intake along with targeted training.
Increasing your daily caloric intake should come primarily from protein sources and complex carbohydrates. Drinking a protein shake before and after your workout will help increase your protein intake, which in turn will allow your muscles to grow.
Read more about the benefits of protein for girls and which one is better to choose.
By the way, don’t forget about upper body workouts. Do at least one of these workouts to tone your entire body.
The point is that your upper body should be proportional to your lower body, creating an hourglass shape!
Useful tips
To ensure that the shape of the buttocks and the level of tone of the local muscles do not cause any complaints, it is useful to follow these tips:
- Avoid going to the upper floors of buildings using elevators. Instead, choose to climb stairs on your own more often. The solution makes it possible to properly load the gluteal muscles and achieve the desired results, practically abandoning targeted training.
- Lead the most intense active lifestyle possible. After work, find time to participate in sports games. Sign up for swimming, running, dancing, cycling. Do exercises in the morning. All this together will strengthen the gluteal muscles.
- Try to eat healthy, excluding flour, fried, and sweet foods from your daily diet. From food, give preference to low-fat cottage cheese, milk and sour cream, as well as fresh vegetables and fruits. Replace fatty pork, smoked meats and all kinds of steaks with boiled chicken fillet. Drink more clean, high-quality water without gas. During the period of gluteal muscle training, completely stop drinking alcohol.
As for the actual organization of training, it is important to monitor your breathing during exercise. Under load, it is necessary to fill the lungs with air through the nose. It is advisable to exhale through the mouth while relaxing the body in the starting position. Movements should be smooth. If pain is observed, it is recommended to temporarily abandon the exercise that causes discomfort and, if possible, resort to other training options. To reduce the risk of such troubles, you should warm up and stretch beforehand.
Exercises to pump up the gluteal muscles should be organized systematically. Results can be seen when you spend at least 4 days a week training. The target set of exercises should be performed for half an hour. Loads should be increased as needed, when the initial exercises no longer require much effort.
Waist reduction for visually wider hips
You may have heard that the narrower your waist, the larger and wider your hips will appear.
To reduce your waistline, you must exercise regularly and control your calorie intake by eating foods that will help you burn belly fat.
Choose foods that will help increase your metabolism (which will make it easier to melt belly fat).
Start by eating the right fats. Research has shown that high levels of monounsaturated fats can help prevent fat accumulation in the belly area.
Add avocado, nuts and coconut oil to your diet.
Avoid trans fats as these fats are not beneficial for the body. They are usually found in cookies and other processed foods, which add huge amounts of fat to the belly area.
Make sure you have the right amount of fiber in your diet. This will help regulate your digestive system and relieve you of bloating.
In the video below you will find a set of waist exercises that will help you get rid of fat in this area.
You can add abdominal exercises to the thigh routine we mentioned above.
Squats
How to pump up the lower part of the buttocks? Regular performance of squats with a barbell on your shoulders and wide stance of your legs allows you to achieve the desired results in a fairly short period of time. Universal training is suitable not only for physically strong men, but also for girls who have a weak body constitution.
Exercise for the lower part of the buttocks involves the following steps:
- The barbell is removed from the high rack and the bar is thrown over the shoulders.
- The feet are placed wide, the socks are slightly spread to the sides.
- Perform a deep squat.
- With a spring-loaded movement, they return to their original upright position.
To achieve muscle tone in the problem area, it is enough to perform 10-12 repetitions, using 2-3 approaches per workout. It is recommended to perform exercises for the lower part of the buttocks at home according to this principle for a month.
