Agree, every girl dreams of men running after her buns the same way a chubby fifth-grader runs to the cafeteria during a big break for those same buns. But not every girl has such delicious buns that you want to run after them, pushing aside everyone in your path.
To do this, naturally, they need to be pumped up. But here another question arises: how to pump up your butt without pumping up your legs? After all, everyone loves beautiful butts, but almost no one loves huge legs.
How to pump up your butt without swaying your legs. We sculpt the body: how to pump up the buttocks.
According to statistics, every third skinny woman dreams of gaining weight in the buttocks and legs. Only if they all knew that you can simply pump up your butt quickly by correctly placing emphasis in strength training, the number of dreamers would sharply go down, and those with “Tasty” shapes in piquant places would go up
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After all, training the buttocks and legs to gain weight is one of the most beneficial: the results of your work on the body can be seen after just 1-2 months of challenging, but very short-term training. A little physiology. The muscles of the buttocks and legs are constantly involved in everyday life: even sitting on your butt near the TV involves the gluteus maximus and minimus muscles, therefore static loads and repeated exercises with light weights to gain weight in this area will not bring significant results. This will not help pump up a girl’s buttocks. The only thing you can achieve by torturing yourself with hundredfold abductions and adductions of your legs is a slight tone in the muscles, which has practically nothing to do with growth. Temporary muscle tone is caused by the accumulation of intercellular fluid and the flow of blood to the “working” area. When the blood drains and the muscles recover, everything will return to its original form, which means you won’t be able to gain weight this way. Therefore, you need to pump up your butt and legs “like an adult” with a small number of repetitions and heavy weights.
So, how to pump up a girl’s buttocks? Let's start, of course, with a warm-up.
Warm up. In addition to the muscles themselves, when training for the lower part of the body, the work fully includes joints, which under heavy loads can suffer, which will manifest itself in clicking, post-training swelling, pain, etc. In order to protect them, it is necessary to warm up thoroughly before each leg workout. Warm-up should include 10-15 minutes of aerobic exercise (treadmill, bicycle ergonometer, ellipse), after which it is advisable to perform a series of squats and lunges without weights to check the readiness of the joints for the load.
Exercises for the buttocks. Almost all basic exercises for the formation and growth of the gluteal muscles are performed with free weights - a barbell or dumbbells. The gold standard for training the buttocks for the purpose of their hypertrophy is squats, deadlifts, lunges, leg swings with weights.
Squats. One of the most difficult exercises, the implementation of which at first requires outside supervision. When lowering into a squat, you must remember that the foot must rest completely on the floor. Also, you should not squat deeper than parallel to the floor: the effectiveness of deep squats has not been proven, but they “break” joints quickly. When rising from a squat, try to push yourself not with the front surface of the thigh (quadriceps), but with the tension of the gluteus maximus muscles. To gain weight in the buttocks area, it is advisable to do squats 2-3 times a week for 5-6 sets of 8-10 repetitions. To maintain an appetizing shape, 1 workout per week with 4-5 sets of 12-15 repetitions is enough.
Deadlift. At first, it is convenient to perform deadlifts with dumbbells: they allow you to keep your shoulder blades retracted longer, providing a physiological deflection in the lower back throughout the entire set. Take dumbbells, bring your shoulder blades together, move your butt back a little and bend over, looking in front of you. As soon as you feel a stretch in the back of your thigh (biceps), use your buttocks to straighten up. This exercise allows you not only to pump up your buttocks perfectly, but also makes it possible to gain weight in your legs, as it pumps up the leg muscles from behind, preparing them for exercises for the leg muscles. Muscles will grow if you perform deadlifts in 4-5 sets of 6-10 repetitions 2 times a week, and will be maintained when training 1 time per week in 3-4 sets of 10-12 repetitions.
Lunges. There are a great many variations of lunges in modern fitness, but for loading the gluteal region, backward lunges or static lunges from a platform will have a greater effect. To perform lunges from a platform, place a step or other elevation (15-20 cm. Stand with your back to it and lunge back so that the toe of your foot rests on the platform. From this position, begin to lower yourself into a squat to a right angle at the knee of the leg in front, then, using the force of the gluteal muscle, rise from the squat and lower again. There is no need to return the leg on the platform to its original position, therefore these lunges are called static. We perform lunges 2-3 times a week, 2-3 sets of 12-15 repetitions If your goal is to pump up a girl’s legs more than her buttocks, do classic forward lunges, they work great on the quadriceps!
Swings with weights. The final exercise for the buttocks is performed to work out the small flexor muscles. If there are special machines in the gym, then it is objectively better to do this exercise in them. In the absence of exercise equipment, it is also possible to pump up your buttocks using this exercise.
Leg abduction on the simulator
The inner thigh is one of the most vulnerable areas when forming a neat figure. Of course, beauty standards are changing, and some, on the contrary, prefer massive female legs. However, most girls still strive to get rid of fat deposits on the inner thighs and make their legs slimmer.
Photo: istockphoto.com
However, this exercise puts stress not only on the muscles being trained, but also on the tendons, which can be harmful to health. Moreover, you will not notice any special effect from such activities.
The trainer does not recommend using weights higher than 75% of a single repetition maximum. Otherwise, heavy weight will also provoke muscle growth, but will not remove excess fat - which means that the hips will only increase in volume.
What to replace:
An alternative would be banal side lunges. This exercise effectively works not only the inner thighs, but also the buttocks.
The story of how I managed not only to lose weight, but also to pump up an elastic and round butt
It actually wasn't easy, I won't lie.
But thanks to the rules for doing the exercises, working on myself, I achieved the desired result and now I’m simply delighted with my reflection in the mirror! To begin with, everyone who is planning to change their body needs to figure out what kind of result you are expecting. After all, “pumping up” or “tightening” the butt are two different things. You also need to decide on the final level that you want to reach. Some exercises can be done at home, others in the gym. It is more profitable to buy a subscription and practice regularly.
What exercises should you focus on?
In truth, there are no special exercises for working on your butt. Therefore, our task is not very difficult. But still, the three words “squats”, “press” and “deadlift” are worth remembering. At first, you don’t need to desperately try to repeat after an experienced professional. Do exercises at your level and don’t try to waste your energy on something that is very draining. Over time, you will gain more stamina and energy. Heavy exercise will only harm your muscles and they may become injured, which is completely undesirable.
The following are suitable for basic exercises:
What is the most effective number of repetitions?
It doesn't really matter how many times you do the exercise. The main thing is how well it is performed, because only during a correctly performed exercise the muscles contract and tear, which displaces and burns fat. Therefore, monitor the quality of execution and remember that with each new workout the number of exercises should increase.
And don't forget to give your body a rest. After all, having renewed his strength, he is capable of more.
How to pump up your buttocks without weakening your legs?
Most people who are losing weight are concerned about this issue. After all, you can’t do buttock exercises that won’t affect your leg muscles. But this impact can be minimized with separate groups of exercises. And also run a lot, running will relieve stress from your muscles and normalize blood flow. Don’t forget about stretching, which you can start with the following exercises:
Dietary supplements and sports nutrition
It is not at all necessary to stock up on such things, because you can get all the necessary beneficial microelements from food.
Rules for a toned butt
- quality exercise;
- basic exercises: squat, press, pull;
- stretching exercises at intervals of 15-20 minutes.
How to pump up your butt at home in a week. Is it possible to pump up your butt at home?
We have great news for you and it is that it is possible to get the butt shape you want, and it does not depend on genetics, as many people believe. Of course, you are lucky if you have such a gorgeous butt from birth, and if not, then you have a chance to get such buttocks at home.
People who sit all day long have weak buttock muscles. Perform strengthening exercises at least 2 times a week to give your buttocks a beautiful appearance and regain their firm shape.
Many of you have probably heard the expression “You won’t get the butt you want just by sitting straight on it.”
Without a doubt, this is true, since you need to pump your butt. The main muscle in this area, the gluteus maximus, is one of the most important muscles in the human body. And they deserve special attention.
The buttocks are made up of three muscles: the gluteus minimus, the gluteus medius and the gluteus maximus. The gluteus maximus muscle is the largest muscle in the human body. All three are very important and are involved in basic human activities such as walking, sitting and maintaining good posture.
Weak gluteal muscles cause other muscles to suffer, which can lead to injury. Strengthening the muscles of the buttocks will help your body function better, and will also bring you some moral and aesthetic satisfaction, and restore the elasticity of your butt. How to make your butt beautiful?
Isolation exercises for the buttocks. Exercises with dumbbells
Weights for performing basic exercises are mandatory, since it is thanks to the regularly increasing weight that is used when performing them that the muscles receive the necessary load that stimulates their growth. Don't be afraid to use dumbbells or a barbell.
A woman who does not use special hormonal supplements will not be able to “pump up” precisely because her body does not have the required amount of hormones responsible for intense muscle growth.
But the use of additional mass has the most favorable effect on the condition of the buttocks. Isolation exercises are also performed with dumbbells or weights.
You can start with very little weight or even no weight at all, gradually increasing the load. All exercises must be performed correctly, paying attention to the position of your legs and body, so as not to get injured or sprained. You should also avoid haste and sudden changes in body position. It is better to do squats 3-5 times, but correctly.
Absolutely any exercise for girls can be performed with dumbbells or special weights placed on the legs. It’s convenient to do swings or abductions with them at home. In this case, an elastic band (expander) is also used instead. If the goal is to reduce the volume of the buttocks, then it is not necessary to use dumbbells; you can limit yourself to aerobic exercise.
Basic principles of proper nutrition
Strict diets designed to lose excess weight significantly harm the body. Refusal of certain foods and a sharp decrease in the energy value of food allow you to lose weight quickly, but disrupt your metabolism.
That is why, after returning to the usual diet, there is a rapid increase in body weight, digestive problems and systemic disruptions in the functioning of the body. In addition, prolonged malnutrition leads to a deficiency of vital microelements and vitamins. To lose weight correctly, you must adhere to the following rules:
- Eat a varied diet. The diet must contain both proteins and fats with carbohydrates, as this will help maintain a balance of macro- and micronutrients. At the same time, the daily energy value of food should not exceed 1200 and 1600 kcal for women and men, respectively.
- Maintain the correct proportions of fats, carbohydrates and proteins, while simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This group of foods gives the body a lot of vitamins and fiber, which not only normalizes the functioning of the gastrointestinal tract, but also cleanses it.
- Reduce the proportion of fast carbohydrates in the daily menu to a minimum. They provide the growth of fat deposits and provoke diabetes. Sugar, various desserts and sweets must be replaced with fruits.
- Limit your fat intake. It is not advisable to completely abandon them, since both vegetable oil and butter contain various valuable micronutrients. However, it is better to replace fatty meats or fish with lean ones.
- Consume enough fermented milk products. They are rich in calcium necessary for the body and contain a lot of protein, but you need to choose kefir and cottage cheese with a low fat content.
- Follow the regime. Rare and heavy meals lead to a slowdown in metabolism. To speed up your metabolism and activate the process of losing weight, you need to eat small portions every 3-4 hours. This will also reduce the volume of the stomach and speed up the onset of the feeling of fullness.
- Reduce the amount of salt you consume. There is already enough of it in food, and excess sodium chloride leads to many diseases.
- Cook correctly. That is, completely abandon frying foods in favor of stewing and steaming.
- Avoid alcohol. Alcohol is a source of “empty” calories, especially if you combine libations with large meals.
- Drink plenty of fluids. Priority should be given to clean water, tea and coffee without sugar, as well as natural juices and berry compotes. In the latter case, sugar should be replaced with artificial sweeteners.
The listed principles must be adhered to constantly, then the excess weight will quickly go away and is guaranteed not to return. Dietary restrictions do not mean a complete renunciation of gastronomic pleasures. The sample menu with recipes below allows you to eat very varied and tasty.
