How to pump up your butt and legs at home - top 9 most effective exercises

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.

Exercises to help get rid of belly folds. Plank based workout

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Is it even possible to lift your buttocks with exercise? Photos before and after

By regularly doing the above workouts, you can achieve a very good result - beautiful, pumped up and elastic muscles of the “fifth point”, instead of sagging folds. Pay attention to the following photos of the buttocks before and after exercises from women who successfully completed this task:

Note! What exercises lift the buttocks as effectively as the ones mentioned above? Climbing uphill is considered very effective. This is ideal for lifting your butt. It wouldn’t hurt to run up the stairs 4-5 times to the 5th floor.

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

Diet

Increase your caloric intake by 300 kcal to get a bigger butt. Prefer foods that contain protein: fish, chicken breast, low-fat dairy products. Eat fruits and vegetables. Eliminate foods containing easily digestible carbohydrates and cholesterol. Such food includes all flour dishes, canned food, sausages, alcohol and carbonated water. Eat often, but in small portions. Over time, the buttocks will become round and the waist will be thinner.

Safety

• Consult your doctor before performing any exercise routine.
• Feel your body while training your buttocks. If you are tired or feel pain in your joints, stop exercising.

Result

The individual characteristics of a girl and the intensity of training are the determining factors in how quickly she achieves results. Gradually progress the load by increasing the number of repetitions and the severity of the additional weight used. Concentrate on the technique of doing exercises for a big butt. If you are overweight, you should get rid of it. This way the effect of training will be more noticeable.

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

Other equally effective workouts for the gluteal muscles

And, of course, we must not forget that there are many other movements that have shown high efficiency:

1. “Bicycle” and “Scissors” are considered especially effective for the butt muscles;
2. “Stepping onto the platform” is required to be included in your complex;
3. You can build up your muscles with static exercises, for example, the “Chair” exercise;
4. “Walking on the buttocks” not only burns cellulite, but also has many beneficial properties for the pelvic area;
5. Well, of course, you can’t do without Hyperextension.

If after training you still feel the feeling of “burning” legs, then this is the main indicator that the muscles are well developed. Feeling aches and discomfort in the lower extremities the next day also indicates a good workout.

Fully or partially limited products

• Fatty meats (pork, lamb, duck, goose, chicken with skin), animal fats, sausages, smoked meats, canned fish and meat.
• Fried foods because they are high in calories.
• High fat dairy products.
• Baked goods made from puff pastry and yeast dough, pastries, cakes, white rice, semolina, chocolate, pasta made from refined flour, ice cream.
• Limiting salt.

Table of prohibited products

What to eat to gain weight high-calorie diet

The diet of people who want to recover quickly should be based on foods rich in carbohydrates and proteins. It's good if they complement each other during every meal. The diet of anyone who wants to gain weight must include fish, meat, eggs, and dairy products. This food is especially rich in proteins.

Drinking protein shakes will help you get better quickly: it is recommended to use both store-bought mixtures and those you prepare yourself. For example, this recipe: take a glass of cream, a pack of cottage cheese, a few spoons of jam and mix it all thoroughly in a blender. Tasty and healthy at the same time - a great reason to pamper yourself.

It’s good to season salads with olive, sunflower or soybean oil, because these products are rich sources of fat. But white bread, potatoes, pasta, sweets, honey, sugar contain a sufficient amount of carbohydrates necessary to gain weight. The daily diet needs to be balanced regarding the presence of minerals and vitamins. They improve all processes in the body, improve appetite, and help quickly gain weight.

Menu and recipes for the week for men and women

To quickly gain weight, men and women can eat the same foods, but their quantities will be different, since the male body spends more energy, which means it requires significantly more calories to gain weight. We bring to your attention a balanced diet for a week for those who want to gain weight quickly.

The first and fifth days of the diet with which you will gain weight.

• Morning: wheat porridge with chicken, cheese and ham sandwich, coffee.
• Snack: nuts, cookies.
• Lunch: pea soup, baked potatoes with meat, vegetable salad with butter.
• Evening: omelet with cheese, mushrooms and meat, tea.

Second and sixth days: in order to gain weight you will have to eat a lot.

• Morning: oatmeal with milk, a sandwich with butter and cheese, cocoa or coffee.
• Snack: fruit, bun.
• Lunch: solyanka, pasta with pork, compote.
• Evening: chicken with a side dish, cheese casserole or pie, a cup of tea.

The third and fifth days will offer a varied menu, the purpose of which is to allow you to gain weight at the desired speed.

• Morning: buckwheat porridge with butter, ham sandwich, tea or coffee with honey, sugar.
• Snack: apple, banana, full-fat yogurt.
• Lunch: Ukrainian borscht with meat, potatoes with fried fish, compote
• Evening: pilaf with beef, pastries, nuts, sweet drink of your choice.

The fourth day, which is considered a kind of fasting day in the race in order to get better.

• Morning: potatoes and lean meat, cocoa with milk, sandwich with cheese.
• Snack: cookies or bun with tea.
• Lunch: pea soup with meat, dumplings, fruit, sweet compote.
• Evening: pasta with fried meat, a few boiled eggs, sweet tea or milk.

How to tighten your buttocks at home quickly

The muscles of the buttocks, both female and male, are represented by three paired muscles. Sagging of the butt occurs when the gluteus maximus relaxes. If it loses its tone, the fifth point ceases to be elastic and begins to look very unattractive. This can be corrected by tightening this muscle.

It is necessary to work on both external and deep-lying tissues. You can achieve this at home by doing squats, lunges and other exercises. The use of an elastic band and dumbbells allows you to increase the effectiveness of your workout.

You need to exercise at least three times a week. Each exercise should be done 3 times with the prescribed number of repetitions and a minute's rest after each set. The cycle must always be complete. When 3 sets of one exercise are completely completed, move on to the next. The last couple of repetitions in each approach are done with an increased load, but within a reasonable limit, that is, without fanaticism.

The training program for pumping up the buttocks presented below is based on the most effective exercises with different levels of difficulty. This allows, without good physical preparation, to first perform a warm-up of low and medium intensity, and then proceed to high-intensity training to pump up a beautiful butt.

How to tighten your buttocks and inner thighs at home

What weight gain pills to take?

Weight gain pills are divided into two groups. The first group includes drugs that contain protein compounds, proteins and various vitamin complexes. This type of medication can be purchased at a pharmacy without a prescription.

Drugs of the first group:

• Potassium orate. Used for rapid weight gain and increased appetite. The drug contains a complex of vitamins that enhance its effect.
• Brewer's yeast. They improve appetite, give you energy, and also increase overall weight gain. By observing the correct proportion of the drug, you can increase weight in the shortest possible time.
• Oxandrolone. A good remedy not only for rapid weight gain, but also as a supplement of nutrients for the comprehensive health of the body.
• Peritol. Accelerates the increase in muscle mass, strengthens the general condition of the body. Peritol is contraindicated if you are allergic to lactose.

The second group of medications are mixtures of hormones that help increase appetite and maintain body weight. They are prescribed only in extreme cases, when the total mass is at a critical level. Self-administration of hormone-containing medications can cause severe side effects.

Drugs of the second group:

• Dexamitazone. In addition to gaining muscle mass, this drug has an anti-inflammatory effect, but has a large number of side effects.
• Diabetes. Increases the body's secretion of insulin. If you follow all your doctor's instructions, this drug will help you gain weight and will also reduce the risk of unwanted effects from accelerated weight gain.
• Duphaston. Provokes rapid weight gain.

Advantages and disadvantages

Article information

This article was produced by our experienced team of editors and researchers, who reviewed it for accuracy and comprehensiveness.

Categories: Nutrition and Lifestyle

In other languages:

English: Gain Weight Fast (for Women), Italiano: Aumentare Velocemente il proprio Peso (Donne), Português: Ganhar Peso Rapidamente para Mulheres, Español: aumentar de peso rápido (para mujeres), Deutsch: An Gewicht zulegen (Frauen), Français : prendre du poids en étant une femme, 中文: 快速增肥（女性适用）, Nederlands: Snel zwaarder worden voor vrouwen, Bahasa Indonesia: Menambah Berat Badan Bagi Wanita, Čeština: Jak rychle přibrat (pro žen y), العربية: زيادة وزنِك سريعاً (للنساء), हिन्दी: तेज़ी से वजन बढ़ाएँ (महिलाओं के लिए), 한국어: 빠르게 살 찌우는 법 (여자편), Tiếng Việt: Tăng Cân Nhanh (cho Nữ), ไทย: เพิ่มน ้ำหนักเร็วทันใจ (สำหรับผู้หญิง), Name: 早く体重を増やす（女性向け）, Türkçe: Nasıl Hızlı Kilo Alınır (Kadınlar İçin)

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