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.
Training Recommendations
In pursuit of rounding their buttocks, girls try to significantly increase training volumes, forgetting about one thing - muscle growth requires a powerful load and sufficient recovery. Moreover, when we are talking about such a large muscle as the gluteus maximus (the small and medium are involved to a lesser extent). Therefore, it is enough to conduct one powerful butt workout per week, as well as one aerobic or light session in the same period. This combination will allow you to increase volumes and control body fat and muscle tone.
To build up your buttocks, you should also forget about “women’s workouts.” All exercises must be done with weights of 60 and even 80% of the one-rep maximum, in the range of 6-8 or even 3-5 repetitions. The exception is movements that involve multiple repetitions.
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.
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.
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.
Tips for filling thigh hollows
This is probably the most important thing for you if you want to know how to tone up your butt and get rid of your violin figure.
Just enjoy life
As mentioned earlier in the article, the possible result may be inhibited by natural factors. Some people have a genetic predisposition to accumulate fat in this area, even if they are generally quite athletic.
If your body type requires the presence of relief on the hips, then you will not be able to completely remove it. But more importantly, you will always be motivated to improve yourself.
Exercise regularly, get rid of bad habits and live life to the fullest. Not only will you look better, but you will also feel better.
Choose suitable clothes
“If you can't change a situation, make the best of it” is the guideline in this case. If your body type has a predisposition to “ears,” then your number 1 task should be to find suitable clothes.
In this case, draperies, loose fit and contrasting colors will help you.
For example, you need to avoid big pants and jeans. If you do want to wear them, wear a long shirt that covers your hips.
You can also try high-waisted skirts and dresses. Moreover, do not forget that there are special shapewear.
Exercise
Remember that if you are naturally prone to hip dips and dimples, it is best to learn to live with them, as even at your peak shape they will remain a little.
This is especially true if you are already a trained person, then you definitely understand that there is little you can do. While concentrating on one area may not do much harm to your workout, it is best to use your entire body.
But if your “ears” on your hips are larger due to poor nutrition and a sedentary lifestyle, then you should set your training priorities like this:
- waist
- buttocks
- hips
We recommend that you complete the following exercises:
Planks
[5-minute plank routine.
60 sec – full plank, 30 sec – elbow plank, 60 sec (30 sec on each leg) – elevated leg plank, 60 sec – side plank, 30 sec – full plank, 60 sec – elbow plank] The plank is effective to work the abdominal muscles, it uses all parts of the abdominal cavity.
Crunches
[Crunches.
Level 1 – 3 approaches, level 2 – 4 approaches, level 3 – 5 approaches, rest – 2 minutes. 20 crunches, 10 side crunches, 10 straight-arm crunches, 20 bicycle crunches, 10 knee crunches, 10 reverse crunches] There are many variations of crunches, all of which are effective in their own way. The most important thing about them is that they give a good load without any additional weights.
Exercises for the buttocks
Hips and butt are inseparable parts. so if you want to pump up your butt and round your hips, then you should definitely do a set of exercises that target these parts of the body. It is best to contact a personal trainer for this, who will create an individual training program for you.
Corrective surgery
Prevention, of course, is always better than drastic measures. But what to do if nothing helps? Then you can resort to cosmetic surgery.
Plastic surgery
Surgical intervention may be required under certain circumstances - in order to speed up the process of creating an ideal body, then you can resort to liposuction, for example. Most professional surgeons anticipate this and compensate with fat-burning injections (lipolytics).
Injections with your own fat
Another procedure that helps align the contours of the hips. During it, fat is pumped out from problem areas, such as the abdomen, and injected where necessary. In our case - in the thighs.
Cryolipolysis
This is another popular method for getting rid of “lugs” on the hips and butt, but before using it you need to consult a doctor.
Hip implants
The most radical correction method is an implant. The surgeon will ONLY use it if it is indicated for your health. Please consult with your healthcare provider before you consider this step.
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?
Dietary recommendations
Unfortunately, it is not possible to improve the shape of your butt while reducing fat. Muscle growth requires three key conditions:
- Calorie surplus.
- Sufficient amount of protein food.
- Training with progressive loads.
It is recommended to use simple foods in your diet, excluding refined and excessively high-calorie foods (candy bars, fatty foods, sweets, etc.). By eating regular food, you can create a minimal calorie surplus, keep you sufficiently full, avoid digestive problems, and avoid gaining excess fat from overeating. Read more about proper nutrition →
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
When a squat won't help
All these motivator pictures with the “butt-squat” combination are misleading to many. People have different body types and their own strong muscles, which to a greater or lesser extent take on the work. And some women cannot pump up their glutes with regular squats; squats only make their hips grow.
This is exactly the case for you if:
- Hips grow under almost any load.
- You don't feel your glutes working in leg exercises.
- You diligently do deadlifts and squats, but a flatness remains in the mirror below your back.
And this is a fairly common situation among women.
Anatomy
The gluteal muscles of the body are 3 paired muscles: gluteus maximus, gluteus medius and minimus.
Side view
The gluteus maximus muscle is the largest muscle in the entire body. It begins at the pelvic bone and attaches to the back of the femur just below the hip joint. The function of this muscle is to extend the hip with slight external rotation. When the hip is fixed, it tilts the pelvis back. It is this muscle that is responsible for the volume of the buttocks. When this muscle is trained, the butt becomes muscular, fleshy, and large.
Training result
The gluteus medius muscle begins on the gluteal surface of the ilium, passes into the short broad tendon and attaches to the greater trochanter of the femur. Attaches to the side of the pelvis. This muscle is responsible for moving the leg forward, backward, and for stabilizing during extension. This muscle seems to be “hiding” under the gluteus maximus. During training, it will not give any additional volume, but it will give a beautiful contour of the buttocks.
The gluteus maximus and gluteus medius muscles are easily controlled for their degree of activity. During training, they can be felt and are responsible for the overall elasticity of the butt.
The gluteus minimus muscle is located under the gluteus medius.
The appearance of the butt depends on how much fatty tissue is between the skin and muscle. This fat can transform and stretch due to various factors.
Factors responsible for the deterioration in the appearance of the butt:
- sudden weight loss or weight gain
- gravity
- passive lifestyle
- bad habits
- lack of sports.
All this leads to ptosis of the gluteal muscles - sagging of the buttocks.
