Alisa Kuznetsova
fitness instructor
Divides the workout into the lower body.
During training, girls pay great attention to their legs and buttocks, because they always want to look beautiful and aesthetically pleasing. If you don't go to a fitness club or are just planning to exercise, we suggest starting with our lower body workout. It can be used as a daily activity or to complement your training plan. In any case, with regular exercise the effect will be visible. You will need eight minutes of free time and a fighting spirit for training. And all you need from your inventory is a chair.
Rest after every two exercises for 30 seconds.
Glute bridge with swing on both legs
Technique:
- We lie on our backs, bend our legs at the knees and place our heels on a chair. Hands lie along the body;
- lift your pelvis up and swing your bent leg towards you;
- return to the starting position and repeat the same with the other leg.
We do the exercise for 30 seconds.
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How many times a week should you exercise?
Three or four workouts per week is the optimal schedule for both beginners and advanced sports enthusiasts. With this schedule, your muscles have time to recover between classes, and training doesn’t feel like a daily chore. Consequently, the chance that you will start to shirk and look for an excuse to miss class decreases significantly.
If you think that daily training will allow you to achieve faster results, you are mistaken. By exercising every day with full dedication, within a week, maximum two, you will feel like a squeezed lemon.
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Squats with a straight leg swing to the side
Technique:
- stand straight, feet shoulder-width apart. Hands clasped behind the head;
- do a shallow squat;
- we immediately return to the starting position and swing to the side with a straight leg;
- We squat again and swing the other leg.
We perform the exercise for 30 seconds.
Photo: istockphoto.com
What training program is recommended to use?
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Olga Korczaka is a judge of the International Federation of Bodybuilding and Fitness (IFBB), professionally competing in the Fitness Bikini category.
In 2014-2017 she participated in IFBB Pro League (NPC) tournaments and repeatedly won prizes. In 2022 she moved to Elite Pro Bikini.
Korczaka is a posing coach in the Fitness Bikini category.
Fitness model and trainer Olga Korchaka notes that for long-term effects and good muscle volume, it is necessary to increase “strength” indicators. And these are the “basic” exercises that serve these purposes:
- Squat with wide feet - 1 set of 20 reps; 1 set of 15 repetitions; 3 sets of 12 reps.
- Squats with feet shoulder-width apart - 4 sets of 15-12 reps.
- Lunges in place - 4 sets of 15 reps.
- Romanian barbell row - 1 set of 20 reps; 1 set of 15 repetitions; 4 sets of 12 reps.
- Alternate leg curls for hamstrings - 4 sets of 12 reps.
Each workout must begin with a warm-up in order to prepare the muscles for the active phase of training and avoid possible injuries. For warming up, an elliptical trainer is one of the most effective, safe and comfortable cardio equipment.
Wide foot squat
We do the first approach for 20 repetitions. The second approach is 15 repetitions. Next, we do three sets of 12 repetitions. The bar should be at shoulder level so that you can remove it comfortably. Having removed the barbell, we take a step back and place our feet so that the toes point to the sides and the heels face each other. When performing a squat, your knees should not cross the line of your feet. Rest between repetitions does not exceed 1.5 minutes. When performing this exercise, you can use a weightlifting belt to protect your lower back.
Squat with feet shoulder-width apart
In this exercise we perform four sets of 15-12 repetitions. Here it is also important to ensure that your knees do not cross the line of your toes. It is necessary to lower yourself into a squat so that in a bent position your thighs are parallel to the floor. You can do the squat deeper until you feel a stretch in your thigh muscles. It is important to pay attention to the arch of the lower back to avoid possible injuries.
Lunges in place
We do this exercise 4 sets of 15 repetitions. Do not forget about the correct execution of the exercise - you must follow the following recommendations: • The barbell must be placed on the back at the top of the shoulder blades. • We take a stance - hands on the bar, legs slightly wider than shoulders, back straight. • The working leg takes a step forward and lowers down. • In the lower position, we pause for a second and return to the vertical position. When performing lunges, it is necessary that the knee does not go beyond the toe; when bending, an angle of approximately 90 degrees is formed. We take care of the knee joints.
Romanian barbell deadlift
We do the first approach for 20 repetitions. The second approach is 15 repetitions. Next, we do four sets of 12 repetitions. When performing this exercise, it is important to pay attention to your knees. They should be slightly bent to relieve tension on the joints. When performing the exercise, the body tilt should be 90 degrees. Between sets, you need to stretch the back of your thigh.
Bend the legs alternately on the biceps of the thigh
We do this exercise 4 sets of 12 repetitions. When performing the exercise, the pelvis must be pressed tightly against the machine; when lifting, do not tear it off. You don't need to help yourself with your back. We do not bend the leg too much; to work the biceps of the thigh, an angle of 90 degrees will be enough. At the end of the workout, do not forget to cool down. It is performed immediately after training, the optimal duration is 7-10 minutes. A cool-down is necessary to normalize blood circulation. It accelerates the outflow of lactic acid from muscle bundles. Cooling down allows you to normalize the load on the heart and reduce pain.
You can see another option for training the lower body from Olga Korczak in this video.
Lunges with hips forward
Technique:
- We stand so that the right leg is in front and the left leg is behind. Arms bent at the elbows;
- make a shallow lunge on your right leg;
- we return to the starting position and with a powerful movement bring our left leg in front of us;
- We change sides and do the same, but with a lunge on the left leg.
Perform for 30 seconds on each leg.
Photo: istockphoto.com
Benefits of squats
Doing squats correctly will help get your body in shape and strengthen the muscles of your buttocks, abs, and legs.
During such training, the muscles of the spine also work - the posture straightens and becomes even. The calves and lower back are also loaded. Squats will help men increase muscle size in the legs. The exercise is especially suitable for girls who want to pump up their gluteal muscles. Squats are a great way to get rid of extra pounds and become the owner of a slim figure.
Muscles work best when training with weights - with dumbbells or a barbell. This way you can gain muscle mass faster.
Don't go too light. You should feel a high load - after 12 squats, you will understand that you will not be able to repeat the exercise anymore. This is the only way training can be effective.
For beginners, such training will be difficult. The best option is to start with light weights and gradually increase the load.
Recommendations from experts
Before starting a workout, you should thoroughly warm up your muscles, for which cardio exercise is excellent. But by starting exercises right away, there is a risk of straining ligaments or harming joints, which will subsequently force you to take a break from exercise for a month or more.
When performing such exercises, you should pay attention to the technique, which should not deteriorate at the end of the workout. Often, if you choose the wrong weight, literally after 2-3 approaches it will be problematic to keep your balance, squat straight, or not tilt your body during the “Romanian deadlift.” Therefore, you should not immediately take up heavy weights of dumbbells.
A man needs to train at least three times a week, and ideally every day. Only in this case can you provide simultaneous load and necessary rest for the muscles. Moreover, the first results will be noticeable approximately a month after the start of classes.
Training principles
Exercises for the buttocks are no different for men and women. Representatives of the stronger sex only need to remember the basic principles of such training, which will ensure the maximum possible effectiveness of training and quickly pump up muscles. First of all, this concerns the weight of the burden, which should be as large as possible. To achieve pumped up buttock muscles, you need to do at least 8-12 paired repetitions per approach, while maintaining the correct technique.
Beginners can practice effectively at home, since they do not require large weights, and they can perform all exercises with a barbell with weights of no more than 5-10 kilograms or light dumbbells. But for professionals, it is still preferable to go to the gym, since they will need to work with a weight of 50 kilograms or more, and taking such a barbell from the floor without a safety frame will simply be unsafe.
Fitness experts recommend training comprehensively, including appropriate exercises for the buttocks and thighs in the overall program. It is most effective to exercise at least three times a week, which will allow you to quickly see progress, especially when visiting the gym. You should choose one basic exercise, which is performed to failure for at least three approaches, as well as several additional ones, which will be an excellent warm-up.
Anatomy of the thigh muscles
Conventionally, the muscle mass of the thigh is divided into three parts:
- The front part is the quadriceps.
- Back – biceps femoris.
- Internal – adductor muscles.
Particular attention should be paid to the quadriceps - the quadriceps muscle of the thigh. It consists of four bundles: intermediate, direct, medial and lateral. They form most of the volume of the thigh muscles.
© mikiradic — stock.adobe.com
How muscles work
The buttocks are formed by three muscles - the large, medium and small muscles of the thigh. Each of them has its own function. The big one moves the legs back and works when walking, the small and middle ones are lower and participate only in the movement of the limbs to the right and left.
The more muscles involved in performing an exercise, the higher the effectiveness of the workout. Squats are the best option for pumping up the buttocks. They engage the major, medius and minor muscles simultaneously. Deep squats are especially useful, as they allow you to quickly achieve the desired result.
How to pump up a man's buttocks
Trainings aimed at how to pump up the butt of a girl and a guy have many similarities. For example, the technique of performing exercises in both cases will be the same. However, there are some differences. Women focus on giving their buttocks a rounded and toned shape, so a set of basic exercises at home or training on machines in the gym is suitable for them. Men, on the other hand, care less about beauty and pay great attention to the development of strength qualities. Therefore, the main emphasis is on increasing the volume of the gluteal muscles, as well as the hips and legs.
Therefore, if the question arises of how to pump up a guy’s elastic butt, it is recommended to work with heavy weights. To do this, you can use a barbell, weights and dumbbells. When performing classic exercises with sports equipment, several muscle groups are pumped. Please note that during such training you need to make sure that the exercise technique is correct. This is best done under the supervision of a professional trainer.
How to do squats correctly
In order for your training to be as effective as possible, you need to follow a few simple rules when performing squats.
- Do not raise your shoulders while performing the exercise. Pull them back and keep them down.
- Keep your back straight. If you round your back, you will overload your lower back. This will lead to pain in the lumbar region.
- When squatting, move your hips back slightly. This will help put more stress on your glutes.
- Your knees should always be directly above your feet.
- Move your pelvis back as if you were sitting on an invisible chair.
- Try to squat as low as possible.
- Press your feet into the floor so that you feel balanced.
- Beginners need to control the depth of their squats. To do this, place a low stool behind your back and lower yourself until your buttocks touch it.
Chair against the wall
Starting position: standing against the wall. The head, shoulders and buttocks should be pressed firmly against the wall. Now you need to squat down, bending your knees so that your hips form a right angle with the wall. The feet are firmly on the floor, breathing is free. The gaze is directed straight. Fix in this position for 30-60 seconds. After completing the exercise, you need to rise up smoothly, avoiding sudden movements.
Number of repetitions – 1 repetition (from 30 to 60 seconds).
Advice. Place your hands on your knees. Try to rest your back against the wall as much as possible and your heels against the floor.
Contraindications. Knee injuries.
How to pump up a man's butt in the gym
To pump up a man's butt, you can exercise at home and follow our recommendations. However, you will get the maximum effectiveness from your training only in the gym. You can contact the Adrenaline fitness club with any level of training and bring your body to perfection.
Certified trainers of our club will select individual exercises for the buttock muscles for men that will quickly get you in shape. Our instructors will ensure that the exercises are performed correctly, because this is what determines the effectiveness of the training and obtaining the desired result. You will also receive recommendations on proper nutrition that will help you easily pump up your guy’s butt.
Why choose the Adrenaline fitness club:
- comfortable conditions for classes;
- modern ergonomic exercise equipment;
- convenient training schedule;
- Possibility of visiting by subscription or one-time visit.
Are you interested in how to pump up a man's butt in the gym? We invite you to attend individual and group training at the Adrenaline fitness club!
Exercise No. 1 for hip pain
Bend your knee.
In this hip flexor stretch position, you look like you're about to pop the question with your lover. Stretching - lengthening the muscles - relaxes the muscles and makes them more flexible. Get on your left knee. Your right knee is bent and your right foot is flat on the floor in front of you. Place your hands on your hips, or let your right hand rest on your right knee and your left hand hang freely. Tighten your abdominal muscles and lean forward slightly without bending your back. You should feel a stretch in the front of your left thigh. Hold this pose for 20 seconds. Repeat three more times and switch legs.
