How long does it take to pump up your buttocks? Exercises for the buttocks at home

• November 20, 2018
• Home workouts
• Irina Ivanova

The dream of many girls is elastic, beautiful buttocks. Having dreams is one thing, but having them is something completely different. Few people think that in order to achieve such a result, you need to work a lot on yourself, devote a sufficient amount of time to working the gluteal muscles. So, in this article we will look at how long it will take to pump up your buttocks.

Body types

Before answering the main question, it is necessary to consider the different body types of girls. The speed of muscle mass gain depends on the type.

• Ectomorphs. The distinctive features of ectomorphs include: thinness, tall stature, fragile and light bones, virtually no fat, long fingers, neck and limbs, thin ankles, thin wrists, narrow shoulders, small breasts. Ectomorphs find it difficult to gain muscle mass. How much do you need to exercise to pump up the buttocks of ectomorphs? It will take a long time and hard to pump up your buttocks. But those with this body type find it difficult to gain weight. Of course, as they age, they also have to adhere to proper nutrition in order not to gain weight.
• Mesomorphs. Mesomorphs are distinguished by: a strong skeleton, there is muscle mass, broad shoulders, the body is usually athletic and resembles an hourglass. The bodies of mesomorphs are the most proportional and harmonious. Women with this body type quickly gain muscle mass and weight. But they can also quickly lose it. For mesamorphs, it is very important to monitor nutrition. It is easier for such girls to pump up their buttocks.
• Endomorphs. To determine an endomorph, you need to pay attention to the following features: a rounded “plump” body, not long limbs, short stature, often narrow shoulders, but wide hips. Endomorphs gain muscle mass and weight easily. But losing weight is much more difficult for them. Fat is mainly stored in the stomach, thighs and legs.

Dr. John Rusin

Strength Training Specialist and Performance Expert

People lift too much weight on the glute bridge in pursuit of its effectiveness and risk damaging their backs. Due to the lack of axial load, you can make a huge number of mistakes that cause problems in the lower back. It's a dynamic movement, and when it's poorly controlled and uses too much weight, the work doesn't happen as much in the glutes. Very often, people compensate for the upward push of the barbell by using their lower back, losing stability in the back and muscle control.

The gluteal bridge should be done with control of movement, with a pause in the upper position, from 8 repetitions and above. The glutes are the primary stabilizers of the pelvic-lumbar complex and can protect you throughout your life, so train them accordingly.

Conclusions by body type

In nature, body types do not exist in their pure form. Typically, each person has signs of two types or all three. But one of them is sure to dominate. Having determined the dominant body type, you can roughly calculate how long it will take to pump up a girl’s buttocks.

As can be seen from the description of body types, ectomorphs will have the most difficulty. But they don’t need to give up and forget about beautiful, pumped buttocks. You just need more time and more persistence in training.

Eric Bach

Strength Coach and Performance Expert

To build strong, great-looking glutes, you need to combine two training factors: high mechanical stress and metabolic stress.

Build a foundation with exercises that allow the muscles to develop a lot of mesonic tension—squats, deadlifts, and, of course, glute bridges. Do 3-5 sets of 3-8 reps and add weight to the bar over time. This will help you engage your fast-twitch muscle fibers as much as possible.

This is followed by exercises to create metabolic stress in the muscle, performed in isolation, repetitively and with a short rest period.

Example workout:

• A. Barbell squats – 4 x 5
• IN 1. Gluteal bridge. 3 sets: in the first 8-10 repetitions, in the second 6-8, in the third 12-15, rest 45 seconds. AT 2. Back lunges with dumbbells - 3x8 on each leg, rest 45 seconds
• C. Romanian deadlift with dumbbells - 3 x 12, rest 60-90 seconds
• D1. Kettlebell swings - 5 times D2. Squats with a kettlebell - 5 times D3. Reverse Cup Lunges - 5 times Repeat the D1-2-3 pattern as many times as you can in eight minutes.
• E. Side steps with tape around knees? with a countdown from 10 to 1: 10 steps to the right + 10 to the left, 9 steps to the right + 9 to the left and so down to one.

Basic operating principles

How to quickly pump up a girl's buttocks? The answer to this question depends largely on a properly designed training plan, here are the basic principles:

1. Weights. For efficiency, as well as to speed up the result, it is better to use various weights, dumbbells, and kettlebells. You need to select them carefully, taking into account your capabilities.
2. Technique. The correct technique will not only achieve results, but also prevent the possibility of injury. It is best if the technique is taught by a professional trainer. If this is not possible. You need to practice in front of a mirror, ask someone to watch the technique, or videotape yourself while doing exercises to see your mistakes.
3. Regularity. Anyone who is just starting to exercise has a question about how many times a week they should work out their buttocks. You should exercise 3-4 times a week, or more often. But there is no need to overdo it. Muscles must recover. It is better to alternate exercises for the buttocks and cardio or aerobic exercise. Exercises for the buttocks should be done for 15 to 40 minutes, not counting the warm-up and cool-down.
4. Nutrition. Yes, and you will have to watch your diet. This is a big part of success. If you eat improperly, you can forget about positive results. Food should include foods rich in proteins and complex carbohydrates. Avoid sweets, flour and fatty foods. You should eat 3-4 times a day in small portions and do not forget about water.
5. Rest. Muscles grow during rest, which is why proper rest is so important. You need to sleep at least 8 hours, and go to bed before 23:00.
6. Stretching. Beginners often do not attach much importance to warming up and stretching, considering it completely unnecessary. But this is not true at all. Warming up prepares the body and muscles for stress, which reduces the risk of injury or fatigue. Stretching lengthens our muscles and promotes their growth.
7. Move more. If you are wondering what exercises to pump up your buttocks. The gluteal muscles are used during both normal walking and running. Replace the elevator with stairs. Refuse public transport or a car if you need to walk a short distance. You can park your car a few blocks from work or get off public transport a few stops early and walk the rest of the way.
8. Breath. Proper breathing also plays an important role. When inhaling, an effort is usually made, and when exhaling, relaxation is made, returning to the original position.

Gluteal stretch

Be sure to practice stretching after every workout. This will allow you to enlarge your buttocks even faster.

It solves several problems at once:

1. Relaxes muscles and the fascia that envelops them, promoting growth
2. Improves blood circulation in tissues and delivery of nutrients to them
3. Increases muscle strength and endurance, improves mobility and elasticity of muscles and joints
4. Helps develop neuromuscular connection and better feel your butt during exercise. And this is the key to better muscle pumping.

Thus, stretching will improve blood flow, help you feel the muscles and work them out better.

Squats

Next, we’ll look at what exercises you can do for your buttocks at home.

What's the first thing that comes to mind? Of course, squats. Everyone knows about them from physical education lessons at school. But not everyone knows the correct technique. There are a huge variety of squat techniques, let’s look at the most basic ones:

So, classic squats. Stand straight, feet should be shoulder-width apart, parallel to each other. Squat as deep as your body allows. At the initial stage, you do not need to do deep squats. The main conditions: when performing squats, your back should be straight, your knees should not go beyond your feet, your heels should be on the floor. To put more stress on the buttocks, the weight should be transferred to the heels.

Plie. Stand straight, spread your legs wider than shoulder-width apart. Socks should be turned slightly to the sides. We do a squat with a straight back.

Squat on one leg. Lift one leg off the floor, at the initial stage you can not go high, do a deep squat. If this exercise fails, you can use a chair as a support.

How to train properly

Load weight plays a major role in training. To correctly determine the working weight, you need to perform the first set with a moderate weight for 15 repetitions. If the approach was easy, then in the second approach slightly increase the weight and perform 12 repetitions, but on the condition that you cannot handle more repetitions with this weight. And so on, the third approach – up to 10 or 8 repetitions. But this scheme: 8-12 repetitions is more suitable for trained girls. Beginners first need to strengthen their muscles with high-repetition training for at least a month, then perform 12 repetitions in each approach.

To grow your buttocks, you need to perform 3-4 sets of each exercise. You should rest no more than two minutes between them.

Other exercises

We already know how to squat to pump up the buttocks, but what other exercises are aimed at the gluteal muscle:

• Lunges. Stand straight with your feet together or shoulder-width apart, but the main condition is that they should be parallel to each other. We take a wide step forward so that the thigh and shin are at an angle of 90 degrees. The knee should not go beyond the feet, the back is straight. The back leg should almost touch the floor. Then we move to the starting position.

• Bridge. For this exercise, lie on the floor with your knees bent. And as you inhale, lift your pelvis up. The buttocks should be squeezed. As you exhale, lower. To enhance the effect, you can put one leg on top of the other or stretch it up, and in this position raise your pelvis from the floor.

The buttocks are involved in many exercises. You can use weights, such as dumbbells, in almost any exercise. At first, choose dumbbells that are no heavier than 1-2 kg.

Nutrition rules

Nutrition is a very important element in every training program. After grueling workouts in the gym, an athlete must eat quality food. At the initial level of training, you must determine the goal of your training.

Drying

If you have problems with cellulite on the buttocks, as well as with excess fat deposits on the sides (the so-called “breeches”), in addition to doing exercises, you should lose excess weight. To do this, you must consume fewer calories per day than you burn. The amount of deficiency is no more than 15-20%; it is very important not to starve, because after intense training you need to provide the body with the necessary energy.

For effective results, provide the body with a sufficient amount of protein (2 g per kg of weight) and complex carbohydrates (at least 1-1.5 g). Don’t completely eliminate fats; they are definitely needed, especially unsaturated ones. 0.8-1 g per kg of weight will be enough.

Mass recruitment

Those with flat buttocks, on the contrary, should take care of gaining weight. You need to burn fewer calories than you consume. The surplus should also be within 15-20% of the daily caloric intake. Eat a lot and often. The lion's share of the daily diet should consist of complex carbohydrates (pasta from durum wheat, rice, buckwheat, pearl barley). You also need protein, about 2 g per kg of body.

During mass gain, athletes often use various sports nutrition products. Protein and gainer will help you gain the right amount of calories if you find it difficult to eat a lot or don’t have enough time.

There are also generally accepted rules for quality nutrition:

• Drink plenty of water, at least 33 ml per kg of weight.
• Do not eat 1.5-2 hours before class. Otherwise, you may experience dizziness and nausea. Your pre-workout meal should consist of complex carbohydrates and proteins.
• Eat well immediately after class. Under no circumstances should you go hungry.
• In the evening, it is best to eat low-fat cottage cheese, providing the body with “slow” protein.
• After 18:00 you can and should eat, even on a diet.

Eat only quality food. Normalize your eating process. This way you can achieve results much faster.

Training plan

How long it takes to pump up your buttocks depends on your training plan. How to compose it:

1. You can create a training plan yourself. Select exercises, indicate the number of approaches per workout. Write out the entire plan for a week or several months. But to draw up a training plan, it is, of course, better to have at least basic knowledge in this area. Otherwise, you may either not get any results or cause injury to yourself.
2. Use ready-made plans. There are hundreds of different plans for each level: both beginners and advanced. You can choose to suit every taste.
3. Use a variety of videos. Entire courses from professional trainers have been filmed on how to perform exercises for the buttocks at home.
4. Go to a professional trainer. Yes, this is not always possible, but this is one of the best options. The trainer will select exercises for your goal, adjust your nutrition, and teach you the correct technique. After working with a trainer, you can go free swimming.

In the hall or at home, what's the difference?

You can work out for results at home. Naturally, there are certain benefits to going to the gym. Here are some of them:

• Mandatory classes. A paid gym membership is a good incentive to visit regularly. The atmosphere is comfortable, the people in the room are usually friendly.
• Having the opportunity to work with a trainer. A professional will help you create an individual set of exercises and suggest the right diet. Exercising on exercise machines without an assistant can be fraught with injuries, which a trainer will help to avoid.

• A wide selection of exercise equipment allows you to use different muscle groups. When alternating different projectiles, a feeling of novelty arises and even repeated repetitions do not cause rejection.
• An atmosphere that puts you in a sporty mood. Rhythmic music is playing in the gym; other visitors are working on themselves, which encourages them to exercise. Make useful contacts and have a good time.

By visiting the gym, you will begin to understand what exercises really help pump up the gluteal region, give results specifically for you, and how to perform them correctly. In the future, this experience will help in home training.

Fitness elastic band

Fitness bands are now at the peak of popularity, although they have been used for a long time. What are they? This is an elastic ring, usually made of latex. Due to tension, there is a large load on the muscles. In addition, the load can be adjusted by loosening the tension or, conversely, increasing it.

How long does it take to pump up your buttocks with a fitness band? With regular exercises with a fitness band, you can significantly speed up the results.

Fitness bands come in several types: soft, medium, hard and super hard. To work the gluteal muscles, it is better to use medium or hard ones. You should choose according to this principle: there should be a load on the gluteal muscle, but the technique should not suffer when performing the exercises.

Let's look at some of the nuances

Guys differ from girls not only in appearance (also for me, he discovered America) - you know this very well. So, it’s much easier for guys to gain mass, although this is not a “one hundred percent” rule. Buttock growth is no exception. But this does not mean that a girl will not be able to quickly pump up her butt. What do you mean by “fast”?

This difference between boys and girls in increasing muscle volume is due to the fact that girls do not have many hormones in their bodies that stimulate muscle growth. Although these hormones are present. In addition, I doubt that representatives of the fair half of humanity, even after exercising for some time, follow a diet that corresponds to the gain of “lean” (muscle) mass.

Did I upset you a little with this information, dear girls? Don't rush to get upset ahead of time. After all, these difficulties can be circumvented or compensated for by advantages. This will be discussed below.