How to pump up your butt at home for a skinny girl. Exercises for very thin girls: a master class on pumping up the buttocks in a month

How to pump up your butt if you don’t have one. Squats

Can't go to the gym? Go to a sports store, buy dumbbells and do squats at home. The squat is the best exercise to quickly tone up your gluteus maximus muscle at home. There’s a weight from your husband/dad/brother lying around the house – great, grab it! Don't want to spend money? It's as simple as that: fill 2, 5 or even 6 liter bottles with water and squat with them.

It doesn't matter whether you squat at home with a barbell or dumbbells. It is important that you do this with weight. A toned butt = lifting weights! It doesn’t matter whether you want to pump up your buttocks in the gym or at home, the main thing is to perform the exercises efficiently and consistently. And, by the way, this is unlikely to happen quickly.

Kettlebell 20 kg with a rubberized bottom so as not to disturb the neighbors

How a girl should squat at home: stand straight, feet shoulder-width apart or slightly wider, hands with dumbbells along the body. Place a chair or bench behind you (about a step away from you) (no need to put a high bar stool, don’t be tricky). Leaning forward slightly, begin to squat.

Move your pelvis back as if you want to sit on the chair behind you. As soon as your buttocks touch the edge of the chair, hold for 1-2 seconds and then rise. The edge of the chair should not be higher than your hips when you squat until they are parallel to the floor. If the chair is too high, take another one or simply squat down until your thighs are parallel to the floor.

Opt for sumo squats as they are the best option for shaping your butt.

How to squat correctly at home so that the load goes to the gluteals: stand straight, spread your legs wide, turn your toes outward. Hold a dumbbell, bottle or weight in front of you. Moving your pelvis as far back as possible, lower yourself into a squat at least until your thighs are parallel to the floor (preferably lower), hold for 1-2 seconds in this position and return to the starting position. In the starting position, do not straighten your knees “locked”. Let them be slightly bent.

Do not confuse “plie” with “sumo” (Plie squats. Which is better: plie or sumo? - here is the detailed execution technique). With plie, you try to keep your body strictly vertical; with sumo, it is tilted forward so that the load falls more on the buttocks, and not on the inner thighs.

Important:

If you are not satisfied with the option with dumbbells or bottles, then buy rubber loops/bands, they come with a fairly large tensile force, so it is quite difficult to squat in them. This is a very cool topic for home training.

We advise you to immediately buy a set of several loops with different weights, although, of course, the emphasis should be placed not on the size of the weight, but on a safe execution technique (by the way, it is the same as in the classic version of these exercises).

Moreover, with loops you can even perform glute swings, glute bridges, and deadlifts! In short, monotony will not be an obstacle on the way to how to pump up your butt at home

Don't like this option either? Then buy or make your own sandbag (sandbag) at home. Yes, a sandbag.

This overseas word refers to an apparatus that is a bag, with bags filled with sand; it has a floating center of gravity, which allows you to load a wider range of muscles than with exercises on a machine or with a barbell. It would seem like a simple exercise, but few people think of lifting sandbags to develop strength, muscle mass or fat burning. But in vain. A seemingly harmless bag can become a serious challenge even for an athlete.

I personally saw an option when a woman made a similar bag herself, filling it with cat litter. And some people use a tent or simply put a backpack on their back with something heavy inside. Let the seeker find!

Is it possible to pump up an initially flat butt at home only with squats - no, just like in the gym! To develop the gluteal muscles, you need a lot of complex work, which includes different: basic and isolation exercises.

A few more exercises to consolidate the effect

The key to a successful workout is the simplicity of the exercises and the number of approaches. The complex presented above must be performed twice a day - before breakfast and before dinner. To improve your performance, you need to start doing some more exercises.

1. You need to get on all fours. In this case, your back should be kept straight. You need to bend your right leg, take it to the side and, as it were, make a kick, straightening it. After this, we return to the starting position and repeat the exercise with the other limb.
2. You need to stand up with your legs aligned with each other. Hands must be placed along the body. When bending your right leg, you need to move it to the side. At the same time, your right hand should be directed in the same direction. The left palm needs to be raised up. Without changing your position, you need to lean forward slightly. After this we return to the starting position.
3. Stand straight with your legs slightly bent. Hands should be placed on the left thigh. Raise the heel of your right foot off the floor. Move your limb to the side. Lightly touching the floor, return to the starting position. After 15 repetitions, change legs.
4. Stand straight with your toes out to the sides at about 45 degrees. The heels should touch each other. Hands should be placed on your hips. With your knees slightly bent, rise onto your tiptoes. After holding this position for a few seconds, return to the starting position.
5. Lie on the floor with your back down. The legs should be placed together. Hands should be placed along the body so that the palms are facing down. After this, you need to raise your legs and spread them to the sides. Holding this position for a few seconds, bend your knees, trying to connect your feet.

The above set of exercises can be performed in just 15 minutes and, if performed regularly, will help you achieve good results.

Pump up your butt at home before and after. How to pump up a beautiful elastic butt in 7 days

To achieve maximum results, it is not necessary to visit special gyms. The main thing is to firmly and clearly formulate the goal and set achievable tasks.

The main factors that allow you to set up a gym at home are the following:

• patience and assertiveness;
• knowledge of the basics of pumping muscle mass;
• creative thinking;
• steadfastness in actions and desires.

You don’t have to buy expensive exercise equipment, and you can use ordinary dumbbells or household items as simple sports equipment.

The principles for implementing any set of exercises are:

• regularity of physical training;
• strict adherence to the temporary regime;
• increased load on muscles depending on addiction;
• correct breathing.

It is important to know! If it is not possible to conduct classes at the same time every day, then it is necessary to create a weekly regimen, where sports will be allocated from 3 to 5 days a week.

Let's look at the basic recommendations and rules for training at home:

1. First of all, you need to do a warm-up, warming up and preparing the muscles for further work.
2. At the initial stage, each exercise must be performed 1-3 times. After getting used to it, the number of approaches increases from 15 to 20 per workout.
3. It is important to pay attention to breathing exercises. Inhale - full concentration on performing the exercise, and exhale - you need to take the starting position and relax. Holding your breath is strictly prohibited.
4. All exercises must be performed strictly according to the instructions. Otherwise, you can get seriously injured and harm your health. During training, only the muscles being trained should be felt working, and not others.

Experts say that the result of classes to correct the shape of the buttocks will be noticeable if there are few subcutaneous fat deposits.

Otherwise, you must first reduce weight: use the method of regular general training, swimming and jogging (if there is not a lot of fat and there are no contraindications to these sports).

The number of repetitions and the weight of the projectiles must be gradually increased

If you have just started exercising, then at first the number of repetitions of one exercise should not be more than 20. After a week of regular training, they can be increased by 5. And so on every 7 days. You need to increase the number of repetitions until it reaches 100. If the exercise is too easy, you can use dumbbells. If they are not there, then just take plastic bottles, fill them with water and work with them. The weight of such sports equipment should also be increased gradually.

Is it possible to pump up your butt? The importance of diet

To understand how to pump up your butt in a month at home or in the gym, and whether you can really notice the result in such a short time, you need to understand the available material. If a girl has a thin “butt” or none at all, it is necessary to initially build muscle mass. If the hips are too large and the lady has extra pounds, she must first lose weight.

The diet should be based on a harmonious combination of:

• protein foods (lean meat, chicken, fish, dairy products);
• complex carbohydrates (porridge, durum pasta, whole grain bread);
• unsaturated fats (fish oil, nuts).

At the same time, 55% of the menu should consist of carbohydrates, 30% proteins and 15% fats. The number of repetitions in each exercise is from 8 to 12 in 3 approaches. It is advisable for you to exercise with additional weight or load (barbell, dumbbells, etc.)

If your butt is curvy, you need to lose weight and dry out the fat layer. In this case, complex nutrition will also be required, but the proportions of BZHU will be different - 50/15/35. The number of repetitions in this case is from 12 to 15 in 3-4 approaches. You can exercise without weight, the main thing is to perform the exercises efficiently.

Don't expect to lose weight or gain muscle very quickly. The period is individual for everyone, and no one knows how much time your body needs. Some people manage to move the scales in 10 days, others in 30 days, and some in 2 months.

Causes

So, let's first determine the reasons for the formation of such depressions:

1. Depressions are visually manifested due to fat in the riding breeches and sides . Those. if you reduce this fat, the depressions will practically disappear:
2. Depressions on the buttocks indicate an underdeveloped gluteus medius muscle , which forms a beautiful transition from the waist to the hips and makes your butt a “chair”:


Muscle anatomy
This is what the developed gluteus maximus, minimus and medius muscles look like under tension with a low percentage of fat. When relaxed, these will be just beautiful rounded hips, look at what a pumped up gluteus medius muscle looks like in the photo:


Not pumped / if it was pumped

So, have you determined the reason? Great, it becomes clear what to do next with this!

• Fat spoils the look - burn this scoundrel (How to lose weight).

  These articles will help you with this:

  1. How to lose weight and not ruin your health?

  Metabolism. Daily diet for weight loss

• Cardio or strength training: the best conditions for burning fat. Energy for muscle work
• Various menu options for weight loss
• All about cardio (we start from the very first article)
• Is the gluteus medius not pumped? This means that the buttock “in the middle” is more convex, and from the middle to the edges it is flat. Accordingly, we add exercises for it in leg training .
• If this place is basically a problem area for you, then you need both.

What results should you expect?

Proper nutrition and regular training in the gym help to have a beneficial effect not only on the part of the body being worked out, but also on health. Have you been following my recommendations for several months now? Surely, you have noticed an increase in immunity and excellent health, as well as the absence of problems with the genitourinary system and back. Your posture will definitely change for the better by strengthening your muscles.

Athletes always stand out in the crowd due to their ideal relief and elastic forms, even if they are wearing several layers of clothing on top. A woman who exercises does not know what cellulite and stretch marks are, she is always graceful, flexible and disciplined. Exercise and proper nutrition are 100% guarantees of a toned, voluminous butt with ideal contours and shapes.

Cardio loads

As you know, local fat burning does not exist, and reducing your butt while leaving fat in other parts of the body will not work. Fat deposits burn evenly everywhere. A set of aerobic exercises performed every day will help you lose weight quickly.

The most effective cardio exercises are presented in the table:

During aerobic exercise, you need to monitor your heart rate. Its effective and safe value should be calculated using the formula: (220 - age) x 80%. For example, a 20-year-old girl would do best to exercise at a heart rate of 160 beats per minute ((220-20) * 80%).

Important! Any workout will be useless without following a diet. Losing weight requires a calorie deficit. The basis of the diet should be proteins.

How long will it take

The speed at which results are achieved largely depends on genetics. Obtaining a visible effect can vary within very wide limits - from a couple of months to a year .

If you are less fortunate, you will have to prepare yourself for a long period of work in power mode. Unfortunately, in such cases it will not be possible to build muscle in one month. After all, a small butt means a small number of muscle fibers in the buttocks.

But even in such a situation, the first results are visible after 3-4 weeks of regular strength training.

The buttocks become toned, become denser and more elastic. This alone is enough to make it seem visually that they have become larger in volume. But subsequent competent and regular strength training will increase your butt centimeter by centimeter.