How to pump up your butt in 1 week: exercises for home for 7 days

This weekend, “Championship” continues to share short video training sessions with subscribers on Instagram. the World Class fitness center network

show a variety of exercises for home and gym. Follow the updates in the current “Be Fit”, save useful posts and exercise regularly to achieve your goal!

Today we will look at a butt workout that you can do at home. To work this area, they most often resort to squats. This exercise is extremely effective, but some amateur athletes try to avoid it. Together with the supervisor of the World Class Triumph gym Olga Andrianova

Let's figure out why this happens and how to replace the unloved squat.

Photo: istockphoto.com

How to pump up a girl's butt in 1 week

The first factor influencing muscle growth is the load they receive. In this case, is it possible to pump up your butt in a week, receiving a high load?

So, the effect of a weekly workout will be the same, whether with a load with weights with a small number of repetitions, or without it - with your own weight and with a large number of repetitions. Why, because during this time the muscles do not adapt to the load in any way and what can be expected in such a short period of time is swelling and inflammation in the muscles that occur when the fibers are traumatized by an unusual load.

Also, muscle volume appears larger due to more blood flowing to the muscles - a pumping effect, but nothing more. All these effects are temporary and provide more of a visual effect than muscle growth and strengthening. Although over time, at least a month, the results will appear. As for the effect after a week, the leg muscles will significantly improve their shape, tighten along with the skin, but you can’t stop there, as already mentioned, this effect is temporary and will go away if you give the muscles a full rest for 4-5 days.

Gluteoplasty

If you choose plastic surgery to correct the buttocks, you should know that this pleasure is not cheap. The result, of course, will be immediate. Just a few hours on the operating table and you'll have gorgeous, curvy figures. But do not forget that the recovery period takes a long time. On average, you will be limited in your movements for three months after surgery. The first week will be the most difficult; during this time you will not be able to sit or even lie on your back. Doctors allow you to lie exclusively on your stomach (those with large breasts will have a hard time) and stand. The following months will require constant wearing of special compression garments. You can safely forget about any physical activity - for 3 months after the operation, it is strictly prohibited.

Gluteoplasty - before and after

Do not forget that plastic surgery is in any case an operation, and complications may arise after it. These are complications from anesthesia and complications from the operation itself. In addition, there are people for whom surgery is not recommended by doctors.

What to do if gluteoplasty is not suitable for you? There are methods that are much less risky and costly. And the main method is physical exercise.

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How to train at home to pump up your buttocks in 1 week

You need to decide whether you will use weights - a barbell or dumbbells, or whether you plan to exercise without it. The difference is that if you have the equipment, you can do fewer repetitions. Beginners should not take on a heavy load , otherwise the muscles will only become more inflamed and take longer to heal.

Choose the weight so that by the fifteenth repetition, the muscles of the legs and buttocks feel tired and can no longer perform the repetition.

If you work with your own weight , here you need to increase the number of repetitions to 25-30 times, depending on the preparation of the muscles, and some will need more.

The next common feature of training is the number of sessions, which does not exceed three times a week.

Daily training will not provide greater benefits, but, on the contrary, will overwork the muscles.

Every workout must begin with a warm-up. Firstly, to ensure that the muscles work in full amplitude and are not constrained. Secondly, warming up prevents injuries that are easy to get with so-called cold muscles. After each workout, it is necessary to stretch the muscles, this will help restore their elasticity and accelerate their growth due to subsequent rest in a normal physiological state.

Use of dietary supplements

It is recommended to include fish oil in capsule form in your daily diet. It is not only very good for health, but also increases the calorie content of food consumed several times.

It is also recommended to take tyrosine as a food supplement, which is an amino acid very important for the body and is an integral part of proteins.

Tyrosine helps burn excess fat, improves metabolic processes in the body, and is also responsible for growth hormone, which in turn contributes to butt enlargement.

Top 5 exercises for buttocks at home

The first three exercises can be performed not only with your own weight, but also with weights such as dumbbells, a barbell, a backpack with weights, and even five-liter bottles. Leg swings can be performed with elastic bands and special weighted cuffs. Perform 3 sets 15 times, with 1 minute rest.

If training with your own weight, increase the number of repetitions to 30 times, the main thing is to feel a burning sensation in the muscles at the end of the approach.

Squats

The compound exercise is number one for strengthening and growing the gluteal muscle. If you don’t have experience training and performing squats yet, perform the technique until it is parallel to the floor. If the exercise technique has already been worked out, choose the option of deep squats; with such an amplitude, the gluteal muscles are stretched more strongly, and therefore are loaded.

Take any available weight in your hands or stretch your arms in front of you.
Place your feet slightly wider than your pelvis, with your toes pointed apart.
Keep your back straight when lowering your pelvis to the lower position, do not twist your sacrum or round your lower back.
Lower your pelvis just below your knees, while resting on your heels.

Lunges

This exercise is performed by walking around the room, but if there is not enough space, you can perform lunges on the spot.

Take a weight in both hands or place your palms on your waist, feet together.
Lunge forward with one leg, forming a right angle at the knee.
Push off with the heel of your front foot and move your back foot forward, leaning on it.
And so on, alternate legs, resting on the heel of the supporting leg.
Do the same amount on both sides.

Gluteal Bridge

Isolated exercise for the gluteal muscles.

The weight can be placed below the iliac bones, holding it with your hands so that the load does not roll onto your stomach.
Push your pelvis up so that a straight line is formed from your chest to your knees.
Do not arch your lower back, push off with your heels and keep your abdominal muscles tense, this will allow you to control your spine.

Learn more about the glute bridge exercise →

Swing your leg up in support

Stand on your forearms or palms and knees.
Place your elbows under your shoulders and your knees under your ilia.
Tighten your abdominal muscles to prevent overbending in your lower back.
Remaining on one knee, lift the opposite leg, bent at a right angle, up so that the gluteal muscle is activated, but the lower back is not overloaded.

Do not raise your knee higher than your pelvis.
Stretch your heel upward.
Perform first on one side until you feel a burning sensation, then on the other.

Swing your leg to the side

Standing sideways against a support, such as a wall, transfer your body weight to the supporting foot closest to the wall, lift the other one above the floor and swing your leg to the side without rotating the hip joint or shifting the body to the sides.
Complete the required number of repetitions, then change legs.

General Tips

Many girls will be surprised, but the size of the gluteal muscles depends on lifestyle. How to add volume to your butt if you have to sit a lot? You definitely need to take breaks. When you sit, try to keep your shoulders relaxed and your legs uncrossed—it’s better to place them on a stand. If these requirements are not met, the muscles will become flaccid and atrophy.

Attractiveness is influenced by posture. If the posture is correct, then the curves of the female body look much more expressive. You need to watch your posture not only while walking, but also when you are sitting or standing. Accustom your body to the correct position: the stomach is pulled in, the shoulders are pulled back, the chest is forward, the chin is slightly raised, and the weight is distributed evenly. With this posture, the buttocks will stand out seductively.

Try skipping the elevator entirely, no matter what floor you're going to. By climbing the stairs and then walking down, you bring the day when your butt will take the desired shape.

To tighten your gluteal muscles, you can go jogging. There is no need to exhaust yourself with many kilometers of jogging. A day of 15 minutes of running at an easy pace is enough.

During the day, try a simple but effective exercise - tense your gluteal muscles 3 or 4 times a day, for 30 seconds. Then gradually relax them. Don't forget to repeat the exercise 4 times a day and you will see the result.

As for foods, try to completely give up chips, sweet water, and a lot of flour products. If you eat a lot, then your butt will, of course, increase in size. But, excess weight will come, and with it not very attractive fat folds at the waist. Therefore, it is important to eat in moderation. Load up on fruits and vegetables, try to cook fresh food for yourself every day. After all, how seductive a round butt looks against the background of a thin, feminine waist.

Healthy sleep, proper nutrition and special exercises will help give the necessary volume.

Application of Brazilian massage technique

Regular butt massage is one of the ways to enlarge your butt at home. Brazilian massage technique allows you to achieve the following results:

elimination of cellulite;
increased muscle tone and strengthening;
increasing elasticity and tightening the buttocks.

The butt becomes more voluminous and acquires more attractive shapes and clear lines.

To perform a massage at home, you can ask someone close to you who is ready to learn this technique. Its implementation includes several stages.

At the first stage, the “patient” takes a hot shower or bath, after which he takes a lying position on the bed with his stomach down. For massage, you can use essential oils or special creams to enlarge the butt. You can also use anti-cellulite products.

Nutritional Features

Proper nutrition also plays a role in how to make your buttocks firm and toned. The enemies of a beautiful butt, which lead to fat deposits and cellulite, are the following foods:

flour products and sugar;
fatty food;
fast food, semi-finished products;
sweet carbonated drinks;
alcoholic drinks.

If you manage to burn excess fat in the butt and thighs, you will emphasize the round and beautiful shape of your buttocks. Nutrition should be balanced, gentle, low-calorie, enriched with all necessary vitamins and minerals. You can build your diet on the following products:

Healthy side dishes: various cereals, lentils, durum wheat pasta;
Lean types of meat and fish;
Fermented milk drinks with low fat content;
Raw vegetables, fruits and berries.

If you're working hard to get a big and firm butt, be sure to add plenty of protein to your diet. This way the muscles will grow more actively, and you will achieve their volume faster. Sources of proteins are lean meat and fish, cottage cheese, boiled eggs.

It is important not to overdo it with weight loss. Avoid strict starvation diets and sudden weight loss - this will lead to the fact that along with the extra pounds, the skin in problem areas will also sag.

Drink a lot of water - it helps you lose weight more effectively and safely, helps maintain skin elasticity, saturating it with moisture.