How to quickly pump up a girl's ass: exercises, equipment

It has long been proven that when meeting a girl, men primarily pay attention to the buttocks, then to the chest, and only then to the face. And this means that before a date you need not run to the store for cosmetics, but ask yourself: " How to quickly pump up the ass?" However, do not rush so, this process is simple, but still requires some knowledge and skills. First you need to understand what is the secret of elastic and voluminous buttocks. Let's start with anatomy and biomechanics.

A bit about buttock biomechanics

The gluteal muscles occupy an honorable fourth place after the legs, back and chest. This is a fairly large anatomical group, and therefore it requires very large physical exertion. After all, we remember very well that the larger the muscle, the more difficult the training.

Quickly pumping up the ass, as a rule, is not difficult, especially if you know how to do it. Guys, for example, do not pay attention to this muscle at all, but one in three boasts round and elastic buttocks. Why such an injustice? It turns out that the girls do not know how to quickly pump up the ass, and men do not specifically share the secrets of training with them, dooming them to eternal suffering?

But let's not dramatize. The ladies themselves are to blame for their problem. The fact is that men perform a huge number of basic exercises, they constantly squat, pull and shake something. At this time, the buttocks "steal" part of the load from other exercises, and since this muscle responds pretty quickly to training, then growth does not take long. Women shyly bypass the base side.

The transformation strategy of the "center of the universe"

If there is an irresistible desire to become the owner of the most attractive "center of the universe", which will attract men's views, then it's time to radically change the approach to training. Just squatting to quickly pump up the ass, anyway, but, alas, not enough! It is necessary to comprehensively approach this issue:

1. Simple but effective basic exercises. Video instructions from fitness models will not help you quickly pump up your ass. Photos of exercises from the Instagram of celebrities will also not lead to the cherished goal. You must understand that all this is PR and advertising, which are very far from the truth. Only effective basic exercises will help you become the owner of the most elastic nuts.
2. Nutrition - 50% success. 30% is genetics and only 20% is occupied by training. This means that if nature has not endowed you with beautiful buttocks, then without proper nutrition, improving the condition of your priests will be very problematic. And most likely, nothing will come of it for you. As previously stated, the buttocks are a very large muscle, that is, an impressive amount of protein is required to build its volumes. Forget about diets, you need as much “building material” for your muscles as possible.
3. We exclude cardio training. Unfortunately, without a small fat layer, your buttocks will not be very attractive. Just remember professional bodybuilders and look at their photos. Quickly pumping up the ass at home and in the hall is quite simple, because the main thing is that the result has an aesthetically attractive shape. To maintain roundness, you just need a small layer of fat. For this, we exclude from the training program all aerobic loads and take a course on a set of muscle mass.

Now you understand that this is a difficult and painstaking work, as quickly pumping up the ass in a week will not work even with the most experienced athletes.

The lower the squats, the more pop!

Squats form volumetric and beautiful buttocks. But how to squat, to quickly pump up the ass? And is it worth it to squat at all? Trying to pump up the buttocks, the girls begin to train this muscle from all sides, sorting through a dozen different types of training. However, deep squats will be enough. Yes, it’s deep! In this word lies the whole essence of this exercise. The fact is that the buttocks, like other muscles, consisting of short transverse fibers, grow only with maximum stretching. Performing squats with maximum amplitude, we lengthen the trajectory of movement, that is, we strengthen the effectiveness of the exercise. To concentrate the load only on the buttocks, it is best to perform this exercise in the Smith machine. So we will not give away part of the valuable load on the biceps of the thigh and other muscle stabilizers. A couple of technical nuances:

1. During the exercise, be sure to put your legs forward and spread your socks.
2. When moving down, take the pelvis back as far as possible - so you exclude the legs from the exercise.
3. Be sure to stay at the bottom of the trajectory, try to feel the stretching of the muscle fibers.

Base to failure: deadlift for girls

Since it is almost impossible to quickly pump up the ass in a week or even in a month, get ready for a long and hard work. There is another great basic exercise, it acts as an antagonist of squats, that is, you should not perform both on the same training day. It's about deadlift. Despite the complexity and energy costs, many girls are crazy about this exercise and almost always prefer it to squats.

However, these types of training involve the muscles of the buttocks in the work in different ways, that is, the presence of one should not exclude the other. Of all the variations in deadlift, it is best for ladies to choose Romanian or draft with dumbbells. Both methods work to stretch the quadriceps of the thigh and buttocks, that is, we not only swing the buttocks, but also lift them up. A few technical tips:

1. To perform the exercise, it is best to choose a medium or narrow setting of the legs: this will allow you to remove the load from the adductors, concentrate on working out the buttocks.
2. In both the negative and positive phases of the training, try to move your pelvis back, as if you are trying to sit on a chair or fall back. Only in this case will the projectile rise due to the reduction of target muscles. To feel this moment, try to hone the technique with an empty fingerboard or bodybar.
3. Always keep your knees slightly bent: this way almost all stabilizer muscles turn off.

Gluteal bridge - an exercise for the most daring

If you are not lazy, then you can very quickly pump up the ass and at home. Exercises for both the house and the hall are more than enough. The next type of training is aimed at an unprecedented growth of the buttocks in volume and mass. If you strictly follow the technique, you can "break through" the muscles in a specific way, and when you combine this exercise with deadlift, you can do nothing more. There are so many options for the execution of the gluteal bridge, consider some technical features:

1. Raising the pelvis from the floor. To do this, it is necessary to sit comfortably on a gymnastic mat, legs are bent at the knees, feet are pressed to the floor. Do not widen your socks and take your shins away from your hips.
2. The back is straight, the shoulder blades and the back of the head are pressed to the floor, hands lie freely along the body.
3. To start the exercise, slowly raise the pelvis up, while your shoulders remain clearly fixed and squeezed into the floor. Try to stretch out in one line.
4. At the highest point, squeeze the buttocks very hard and stay in this position for as long as possible.
5. When lowering the body down, do not bring the movement to the end, your butt should not touch the floor.

This type of exercise is more suitable for beginners, because the load on the muscles is very small and the amplitude is quite short. But you can always complicate the training, add a little extra weight. To do this, put a couple of pancakes, a heavy dumbbell, or even a barbell on top. To lengthen the trajectory, you can use a bench as a support for the back, and put a step platform under your feet. But the most convenient and efficient way to do this exercise is in Smith's machine. There, you completely no longer need to maintain balance and hold weights with your hands, so that the intensity and benefits of training increase tenfold.

Leg Press for buttock volume

What kind of exercise will be discussed next? It is easy to guess from the above photo. You can quickly pump up the ass not only with squats, because if, due to certain circumstances, this type of training does not suit you, you need to urgently look for an alternative. The leg press is a great replacement for squats, especially for people suffering from back pain. This exercise is excellent in that you can do it with one foot, while the load on the thigh and buttocks only increases. To avoid knee problems in the future, strictly follow the technique:

1. Feet should be placed as wide as possible and as high as possible. So you can close your knees to your chest as close as possible, that is, significantly increase the trajectory and amplitude.
2. Focus on the starting point of the movement, try to push the platform with the target muscles, and not at the expense of the knees.
3. Do not completely straighten your legs at the top of the exercise and rely on the joints, when working with serious weights, there is a high risk of dislocation or stretching.

Lunges - a cure for drooping buttocks

You need to know, not only how to quickly pump up the ass, but also how to give it a seductive shape. After all, large and drooping buttocks - this is not the most pleasant picture for others, especially for men. To avoid this, it is necessary to train hard not only the middle segment of the buttocks, which is responsible for the volume, but also to pay due attention to the development of the lower part of the muscle group. This small, but very important muscle bundle with proper growth will "lift" your butt up and give it a good look. There are a huge number of types of lunges, but only one of them is effective and really works - back lunges in Smith's machine. Why? Let's understand the technique:

1. Lunges are performed not forward, but backward. This means that the load moves from the hip biceps to the quadriceps and lower buttocks.
2. The exercise is performed statically, without moving forward. This means that the aerobic component is completely eliminated from the technique, so we save more strength and energy for working out the muscles.
3. Since lunges are done in the Smith machine, the simulator stands act as stabilizers, that is, there is no need to maintain balance. So we level the valuable load only in the target muscles, without wasting it on balancing.
4. It is best to perform the exercise on each leg separately, then the entire load will be concentrated in the lower segment of the gluteal muscles, but if you want to additionally pump the upper part, then add 3-4 approaches with alternate leg changes. These are completely different types of training, so everyone deserves a separate time.

Grinding shape - abduction of the legs

Do not try to quickly pump up the ass at home. Exercises are best done in a place designated for this purpose. Only the gym will help you achieve your goal. Now you know how to quickly and efficiently pump your butt, but that's only half the job. When working out the buttocks, it is important to pay attention not only to mass-gathering exercises, but also to formative ones. After all, the shape of the muscles can be easily changed if you know some subtleties and tricks. The abduction of the legs involves the lateral part of the gluteal group in work, it is this muscle that is responsible for the sexual dimple in the lateral part of the priest. Formative exercises (as well as strength exercises) are performed on 5-6 approaches, but it is better to increase the number of repetitions to 18-20. Leads can be done both in the crossover and in a special simulator. In order to comprehensively approach the design of the buttocks, you can combine the abduction of the legs back and sideways.

Aim training - leg breeding in the simulator

Unfortunately, quickly pumping up a girl's ass in a week, like in a month, will not work. All mass-collection processes take a lot of time, but with good genetics and proper nutrition, you can expect visible results in 3-4 months. The main thing is not to slow down and continue to train hard. Finishes our hit parade of exercises on the buttocks with breeding legs in the simulator. But if you do not follow the correct technique, then the exercise will be completely useless:

1. A big butt is a big working weight. Only very traumatic muscles, you can count on growth and increase in volume.
2. In order for the rest of the body to turn off from the exercise, and the load aiming to go to the buttocks, it is necessary to bend forward as much as possible.
3. Buttocks will contract only in the extreme position of the exercise, for this, set the maximum weight, spread your legs wide and try to stay in this position for at least 40 seconds. This exercise is appreciated for the atypical form of static load, which connects new muscle fibers to the work, so that the buttocks will grow faster and much better.

A comprehensive program for a beautiful priest

Understand that quickly pumping up the ass at home is usually very difficult. If you want real results, then rather sign up for a gym. Your program might look something like this:

Option one

Second option

For buttock training, it is better to highlight a separate day or include exercises in an existing program. Be sure to alternate the first and second version of the training: so the muscles will receive a fundamentally different load. Buttocks are a rather large muscle, so it will take a long time to recover. Do not get too eager to get involved in training, two trainings a week will be more than enough.