Every girl dreams of getting rid of extra pounds and bringing her figure closer to perfection. Especially this desire intensifies before the onset of the warm season. So there is an April fitness mania in every club. However, any training is effective when they are held regularly, but if they are abandoned, then the consequences will be appropriate.
Meanwhile, an approach to the beach season will be an excellent incentive to start classes. The main thing - after its completion, do not forget about them, but support the results achieved.
The hips and buttocks are one of the most problematic areas of the female body, and this is understandable for its physiological features. About how to pump up the buttocks of a girl, described below.
Diet is not in last place
Before talking about how to pump up the buttocks of a girl, it makes sense to recall that no matter how strengthened the workouts are, you should eat properly. Fatty, floury and sweet foods are products, if not prohibited, then at least allowed in minimal quantities.
Summer is the time at which you need to replenish the body. The main helpers in this are vegetables and fruits. True, one should also be careful with the latter. In addition to vitamins, they are rich in carbohydrates, which are transformed into fats.
How to pump up the buttocks of a girl - a set of exercises
There are a lot of ways to tighten and strengthen the muscles of the legs . But there are basic exercises that have been known for a long time, and the effectiveness of which no one doubts. Squats and lunges for the buttocks and hips are your best friends. They can be performed in the hall using special simulators, but, unfortunately, not everyone has the opportunity to visit it. The reasons may be different, but there are two solutions: abandon yourself or fight, starting to do it yourself.
A set of exercises for the buttocks may well be performed at home. Of course, it is desirable to have at least a minimum of equipment, because it significantly increases the efficiency of classes. But even in its absence, one can also achieve visible results. The correct execution of tasks is especially important. It is better to do in front of a mirror, which in time will indicate an error.
The number of repetitions of each exercise is not intentionally indicated, as it depends on the level of individual physical fitness. You can start with an affordable minimum, if only it was done correctly, gradually increasing the load. All tasks must be done in series for each leg.
Upright Exercises
The first group is lunges (can be performed without equipment, but the additional load in the form of dumbbells, barbells or gymnastics sticks will make them more effective). It is imperative not to slouch.
Lunges forward. A foot stepping forward should not bend at more than 90 degrees at the knee.
Side lunges. When working with dumbbells, you can complicate your task. At the first step to the side, it is simultaneously placed next to the leg that made it, which at the same time bends, and the body bends forward and to the side. Next, a return movement is made. In the repetition of the exercise, the dumbbell rises from the floor in a similar motion.
The second group is squats (can also be done using equipment used during lunges). The back should be straight, while maintaining a natural deflection. These exercises can be performed at various paces. It is effective to add springy movements in the lower position and in it, after a pause, give a static load.
Classic deep squats. When performing, keep the body weight on the heels, and remove the pelvis as far back as possible.
Another type of squats: the body is moved to the lower position, standing on toes, when it is reached, the weight is transferred to the entire foot, and the body is lifted without lifting the heels off the floor.
Squats with legs wide apart (toes apart). In addition to the load on the buttocks, the adductors of the thigh will work .
The third group - leg bends back and to the side from a standing position. As a support, you can use the wall. It is recommended to perform slowly, holding the foot for a few seconds in the highest position.
The fourth group - leaning forward (it is better to use at least a gymnastic stick, which is placed on the shoulders and in no case should "lie" on the cervical vertebrae). When tilting, it is important to ensure that the back remains straight, legs can be slightly bent at the knees. When performing this exercise, it is better to bend less, but with a straight back.
Horizontal Exercises
There are few of them, but they will complement the ones described above.
The first is swinging the legs up. The starting position is the body facing down parallel to the floor, resting on the hands and knees, which are important to fix in a position perpendicular to the horizontal line. If the level of training allows, it is advisable to use weighting materials for the legs.
The second is a static exercise known as the bridge. Reliance on the shoulder blades and feet. The pelvis rises and stretches, forming a straight line with the back and muscles of the back of the thigh.
It is not necessary to perform all exercises at once, you can break them into two complexes, increasing the number of repetitions. Knowing how to pump up the buttocks, the girl can only instill the habit of their regular implementation, and then everything should work out. The main thing is to be patient and persuade yourself to work.