How to pump up your buttocks at home? This question is always asked by beginners or those girls who have little training experience. The most common case is that you need to lose weight and pump up your buttocks, but you can’t go to the gym. Is it possible for girls to get a beautiful figure and enlarge their buttocks at home, using exercises for the buttocks and hips on video?
How to lose 10-15-20 kg - tips for beginners
Effective exercises for legs and buttocks for girls
We pump up the buttocks without squats: 2 exercises without putting stress on the knees
Why do girls need to enlarge their butts and round their hips?
First, it’s worth understanding why the fair sex is ready to change themselves and pump up the above-mentioned parts of their body. Just because it looks good is not the only reason to work hard on yourself. Many girls feel that their buttocks are disproportionate or too flat in shape.
One way or another, bad self-esteem has a destructive function. Some people don't accept themselves as they are. Of course, there is no reason to change yourself because of some stereotypical fashion standards. However, for certain people, such a step helps them to love and accept themselves.
There are men who like the appetizing shapes of their chosen ones. It's no secret that most guys consider the hourglass figure to be the standard figure.
This is when the lines of the hips intersect with the parameters of the shoulders, with a thinned waist. In this case, a sexy and feminine silhouette can be seen. Also, with the help of training, girls perform a useful set of exercises, which not only corrects their figure. Properly done physical activity has a very positive effect on the cardiovascular system and the health of the body as a whole. And these are just the most obvious advantages; in fact, there are many more.
Secrets of successful training
We looked at exercises to achieve beautiful buttocks at home, which can be performed without sports equipment.
Now let’s get acquainted with simple secrets that will increase the effectiveness of your classes:
Regularity of loads. At home, with a relatively gentle work schedule, the role of regularity and consistency of training increases.
You should not exercise every day - this will complicate the restoration of muscle tissue.
The best option would be to perform a set of elements every other day. One day is the optimal period for muscle recovery after training.
Correct breathing. It must be remembered that any effort is made while exhaling. In this case, muscle relaxation occurs while inhaling. Ignoring this simple rule reduces the effectiveness of your training.
Diet. Try to avoid eating flour and sweets.
Water. Drink enough fluids.
Gradual increase in loads. Starting with basic institutions, you can gradually complicate them by adding burdens.
Performing aerobic exercise. If you have a goal to lose weight, then you shouldn’t forget about aerobic exercise.
Technique. An incorrectly performed element may be ineffective, so you should familiarize yourself with the video and photos of exercises for the buttocks, performed at home.
So, armed with desire, 30 minutes of free time and dumbbells (if possible), you can achieve a beautiful butt by creating it yourself.
And alternating the described workouts with aerobic exercise will allow you not only to pump up your butt, but also to lose extra pounds.
Remember that only at first the classes will be a burden, but gradually this daily routine will become an integral part of life, bringing pleasure.
Is it possible to quickly pump up your buttocks at home?
In most cases, girls with a thin build tend to work on enlarging their buttocks and thighs. Many trainers strongly recommend buying expensive gym memberships and working out with them. Of course, not for free. Moreover, the girl will have to pay for the development of individual exercises and nutrition.
In order for you to be satisfied with the final result, you must adhere to the basic rules when training at home:
- During execution, it is necessary to breathe evenly;
- After each approach you need to rest for at least 1 minute. If necessary, the respite time can be increased;
- Do not rush while doing the exercises. This will not make your muscles grow faster. In addition, there is a risk of injury.
In fact, you can pump up your buttocks at home, using a minimum amount of equipment or without it at all.
Preparation stages for training the buttocks
- Make a lesson plan in advance based on your goals and health status;
- Include time for rest and muscle recovery in the plan;
- Don't forget about metabolism and calories in a balanced diet.
The difference between working out at home and in the gym is primarily how quickly the results will be visible. Therefore, you will have to be patient and diligent in order to achieve a toned and pumped butt at home.
Do not forget that the body should never be overloaded. Proper exercise and nutrition techniques should be followed.
When to expect results from training
The answer to this question will depend entirely on the girl’s body constitution and her level of training. It’s impossible to pump up your butt in a week. A month is a more reasonable period, but good results can be expected after 3 to 6 months of training.
You may have to immediately gain calories to add volume to your butt.
- Often the first result appears after the first month of training, but it may take much longer.
- In order to speed up the manifestation of results, you need to constantly adhere to proper nutrition and alternate workouts, giving your muscles a rest.
- The workouts themselves should be intense, 45 minutes each. 4 times a week.
Target muscle group: gluteus maximus, gluteus medius and minimus
The rhomboid major muscle in women is the most noticeable among the others, since it is located on the surface and “covers” the rest of the muscles. Its main functions are flexion and extension of the hips, fixation of the body, and correction of posture. The medial lateralis muscle may be visible when viewed from the side, but it is much smaller in size, although it has a number of equally important functions: it allows you to move your legs back, rotate your hip in and out. It is impossible to distinguish the gluteus minimus muscle, but its training is necessary, because it is responsible for the functioning of the hip joint. Weak small muscles lead to pelvic prolapse, which, in turn, visually reduces the buttocks.
Target muscle groups
Gluteal muscles
Gluteal muscles The muscles of the buttocks allow us to run, jump, and squat. They are able to bear heavy loads and distribute them in such a way as to protect the joints from overstrain. The gluteal muscles are involved in all kinds of movements of the body: turns, bends, rotations. Weakness in these muscles reduces the efficiency of the entire body. Therefore, it is necessary to train and load your buttocks, even if you do not have time for the gym. Most exercises are easy to learn on your own at home.
Effective exercises for rapid butt growth
Fat deposits on the butt appear due to insufficient physical activity. Cellulite often appears due to impaired lymphatic drainage.
To make your buttocks firmer and rounder, you need a special set of exercises.
It includes:
- Squats;
- Lunges;
- Mahi;
- Gluteal bridge;
- Hyperextension.
Repetitions of exercises and approaches are calculated individually, but each time they should increase in number . Over time, you will need to start using weights, as the body will already get used to constant loads. You can tell whether the number of repetitions is calculated correctly by how quickly your body gets tired.
You need to make sure that there is no pain in the joints - this indicates incorrect technique.
Bridge
Take a lying position with your legs bent. As you exhale, lift your butt off the floor for a couple of seconds. When performing, the gluteal muscles tense and contract.
To make it more difficult, you can put some kind of weight on your stomach. However, at first you should do it without weights. Repeat 10 times.
Squats for buttocks
The most popular exercises performed both at home and in the gym.
Classic squats (video)
The classic version of squats involves standing shoulder-width apart, moving your arms parallel to the floor away from you and squatting as you exhale, moving your pelvis back. It is important that the buttocks are in a plane parallel to the floor.
The body needs to be held in a squat for a second and when inhaling, return to the starting position.
Plie squats (video)
You can perform deep squats, plie, with leg abduction, on a hill. It is strongly not recommended to do squats on one leg, as you can knock out the knee joint.
How quickly a girl can pump up her butt at home
You shouldn't expect quick results.
- First, you need to learn how to perform the exercises correctly. This means that you need to load the buttocks, not the quadriceps.
- Secondly, at home, as a rule, there is no Smith machine or leg press machine.
Performing exercises to enlarge the buttocks with low loads requires a longer period before the first results appear. Usually girls begin to notice changes after 2-3 months of hard training.
Exercise – lunges
Lunges are the most difficult exercise for the buttocks. In addition to the classic look, there are reverse lunges, Bulgarian, diagonal and in place.
The classic version involves lunging forward and transferring the entire body to the front leg. Next comes bending the back leg at the knee until it touches the floor. This all needs to be done while inhaling. As you exhale, you need to push off with your toe and return to the starting position - straight stand, hands on your waist.
To make the lunge more difficult, you can use additional weights, place weights on your ankles, or simply do several repetitions on one leg at a time.
It is quite possible to pump up and tighten your buttocks at home. All you need to do is develop an exercise plan and consistently stick to your diet to maintain a calorie deficit or surplus.
Deadlift
Stand with your knees slightly bent. Using dumbbells, bend forward as you inhale. As you exhale, rise to the first position.
When lifting, squeeze your shoulder blades together, this will relieve tension from your back muscles. Do 25 reps.
At first, you should not take heavy dumbbells; the optimal weight would be five kilograms.
Training program for a beautiful butt (video)
You can start training if a person is feeling well. You should not neglect your health for such dubious purposes. However, if all is well, then you are allowed to work at full capacity.
In order to increase the volume of the hips and buttocks, the following exercises are suggested:
1. Squats.
You need to squat as if on a chair, your back is straight, your knees are not narrowed.
Perform 3 sets of 25 times.
You can use dumbbells or barbells. With additional weight, 2 sets of 15 repetitions will be enough.
2. Romanian deadlift.
Be sure to keep your back straight. Take a barbell or an object similar in shape and weight. It descends along the legs below the knees, with the pelvis pulled back. Lift with glute strengthening.
Perform 3 sets of 15 times.
3. Cross lunges.
Take dumbbells and lunge backwards with your arms down. Only the leg should go to the opposite side.
Do 3 sets of 20 times on each side.
4. Gluteal bridge. You need to lie on your back, straighten your arms along your back and press your heels to your buttocks. Then raise your pelvis so that an even bar is formed from your knees to your shoulders. Then lower yourself, but not to the floor.
Perform 2 sets of 30 times.
5. Legs to the sides. You will need a rubber band, put it on your ankles and lie on your side, holding your head with your hand. In this position, raise your leg 45°.
Perform 2 sets of 20 reps on each side.
To achieve your goal, two classes a week is not enough. It is recommended to forget about laziness and lack of time. If there is a desire, the obstacles do not seem significant.
The result of training on the butt will be noticeable even in less than 1 month if you train at least 3 times a week, gradually increasing the number of approaches.
Home training program for girls. Entry level (video)
1 day (butt)
- Squats - 3 sets of 10-15 reps;
- Lunges - 3 sets of 10-15 repetitions on each leg;
- Romanian deadlift - 3 sets of 10-15 reps;
- Glute bridge - 3 sets of 10-15 repetitions;
- Abdominal exercises (any choice: crunches, planks, hanging leg raises).
Day 2 – rest
Day 3 (back, chest, arms)
- Push-ups - 3 sets of 15-20 reps,
- Bent-over dumbbell rows - 3 sets of 15-20 reps,
- Standing dumbbell raises - 3 sets of 15-20 reps,
- Reverse push-ups - 3 sets of 15-20 reps,
- Abdominal exercises (any choice: crunches, planks, hanging leg raises).
Day 4 – rest
Day 5 (butt)
- Lunges - 3 sets of 10-15 repetitions;
- Bulgarian lunges - 3 sets of 10-15 reps;
- Romanian deadlift - 3 sets of 10-15 reps;
- Abduction of the leg upward;
- Abdominal exercises (any choice: crunches, planks, hanging leg raises).
Day 6 – rest
Day 7 – rest
Gym training program for girls. Entry level (video)
1 day (hard training, butt)
- Barbell squats - 4 sets of 10-15 reps;
- Leg press with high legs - 3 sets of 10-15 repetitions;
- Lunges - 3 sets of 10-15 repetitions on each leg;
- Romanian deadlift - 3 sets of 10-15 reps;
- Glute bridge with barbell - 3 sets of 10-15 reps.
Day 2 – rest
Day 3 (back, chest, arms)
- Pull-ups on the horizontal bar - 3 sets of 10-15 repetitions;
- Hyperextension - 3 sets of 10-15 repetitions;
- Bent-over barbell rows - 3 sets of 10-15 reps;
- Bench press - 3 sets of 10-15 reps;
- Dumbbell bench press at an angle - 3 sets of 10-15 repetitions;
- Reverse push-ups from a bench - 3 sets of 10-15 repetitions;
- Abdominal exercises (any choice: crunches, planks, hanging leg raises).
Day 4 – rest
Day 5 (light workout, butt)
- Reverse hack squats - 3 sets of 10-15 reps;
- Block squats - 3 sets of 10-15 reps;
- Leg abduction in a block - 3 sets of 10-15 repetitions;
- Leg abduction with weights - 3 sets of 10-15 repetitions;
- Leg raises in the simulator - 3 sets, 15 repetitions;
- Leg abduction in the simulator - 3 sets, 20 repetitions;
- Abdominal exercises (any choice: crunches, planks, hanging leg raises).
Day 6 – rest
Day 7 – rest
What are the different shapes of buttocks in women?
There are 4 main types of female buttocks. Let's look at them and give advice on training.
Inverted "V"
The shape is characterized by a developed upper part of the butt and a noticeable lack of volume below. Experts say that this form is typical for thin women with low levels of sex hormones. Suitable exercises for a “V” butt would be squats and lunges with weights.
Square
The muscles of the upper and lower parts of the butt are developed evenly, but there are no “roundness” on the sides. This shape of the fifth point is absolutely normal. The most effective exercises for such buttocks will be lateral lunges, squats, and lateral leg abductions with weights.
Round
In women with this shape, the muscle fibers are evenly distributed, creating a beautiful, rounded appearance of the buttocks from any angle. A round butt is an indicator of a woman's good health. In this case, experts recommend light exercises to maintain a beautiful butt (for example, squats without weight).
Upside down heart
With this shape, the lower part of the buttocks is more voluminous than the upper. Quite often this is associated with low estrogen levels. In youth, a heart-shaped butt looks sexy, but as you approach 30, the muscles may weaken and “sagging” will appear. In this case, strength exercises for pumping up the buttocks + cardio are suitable .
Training plans for a beautiful butt to choose from (photo)
Swing your legs to the sides on the mat
Execution technique
- We lie down on a gymnastic mat. We hold our hands behind our heads.
- We raise our legs vertically. They remain bent at the knees.
- From this position, first straighten your legs completely. Then we spread them apart. The legs should be as tense as possible.
- Then we bring them together. And we bend our knees again.
We do 20-30 times.
Photo: instagram.com/usmanovakate
