A healthy, healthy human body ideally has a perfect look. Beautiful bends, embossed outlines, neat outlined lines - all this is achieved by back-breaking labor, then by patient zeal. Many hours of total training, restrictions on food, exhausting work on your body - this is the only way to achieve a good result. To do this, it is not at all necessary to disappear in the gym - a beautiful figure can be acquired by working on yourself at home.
Inflated buttocks as a powerful incentive to work on yourself
One of the most popular parts of the body for physical sculpting is the gluteus muscle, so many people tend to learn exercises for pumping the buttocks at home or in the walls of the gym in order to bring your body and, in particular, your butt to an ideal appearance. The rounded, beautifully defined back of the thigh is the goal of so many girls. The many hours spent on training, and the endless number of attempts to give the fifth point the form that is colloquially called “Brazilian”, make the girls strive for the best again and again and continue to study not only in the gym, but also at home. You can try to pump an impeccable ass not only in a room specially equipped for this. Many do not have the opportunity to visit the gym due to temporary, geolocation, financial difficulties. However, effective exercises for the buttocks at home, when properly performed, are in no way inferior to working with simulators.
Why is pumping the pelvic muscles so important for modern girls?
- Firstly, inflated buttocks look very attractive, aesthetically pleasing and sporty. No beauty will refuse a skillfully worked out “nut”, because after hard work and work on the muscles of this area of the figure, the result only makes one admire the new body proportions.
- Secondly, constantly working on the buttocks, you can return to its former form before childbirth, which will certainly correct the figure of the girl’s mother who has become and return her to that familiar path and to the appearance that she was proud of before giving birth to the baby.
- Thirdly, pumping the priests will help to hide age-related changes and prevent the premature appearance of stretch marks, sagging, sagging, keeping the muscles of the back thigh in good shape and giving the priest elasticity, and the skin on it - elasticity.
So, exercises for pumping up the buttocks for girls have a very important role if she takes care of her health and appearance. Indeed, only thanks to hard work and patience can we achieve a really noticeable effect and the desired visual improvement in the desired area of the body. But how to achieve the desired result if there is no way to attend the gym? And what exercises for pumping up the buttocks at home will help to achieve the desired outcome indicators?
Squats
In fact, training in the gym is not the limit of human capabilities. That is, it means that it is not necessary to go to a sports club to be in shape. With the help of your strong-willed determination, perseverance and hard work, you can achieve the desired result by working on your body and at home. But what set of exercises for pumping up the buttocks will be the most optimal and effective?
The first, most important, most demanded, most effective occupation in the work on pumping the back of the thigh are squats. Their many variations and a huge variety of techniques that allow emphasizing various additional nuances in the gluteal muscles, enable girls to reach the goal that they set at the beginning of their journey of working on a figure at home. The correct execution of exercises, the technique well chosen for a particular type of figure, and the regularity of classes allow you to quickly reach the desired result in working on modeling a seductively round fifth point.
What options for squats are best to operate at home? And what exercises for pumping up the buttocks in the form of squats will contribute to the speedy manifestation of the result?
- Classic sed. There is nothing more effective than a standard comfortable classic. The initial position involves the setting of the feet shoulder width apart, arms lowered along the body, a straight body. At the expense of time, the sediment is carried out, while the arms are folded for convenience in the lock in front of the chest or extended forward, the back remains straight, and the legs are bent at the knees at a right angle, creating a parallel between the hips and the floor. At the expense of two, a return is made to the starting position on the exhale - the exhalation is always done on an effort. You can start the exercise for pumping up the buttocks at home with three approaches 20 times, gradually increasing this bar.
- Plier. An excellent activity with your body at home is the plie squat. This exercise for pumping up the muscles of the legs and buttocks not only works to increase muscle mass at the fifth point, but also actively burns fat, works out the inner part of the thigh, which often bothers girls with their inelasticity, and sometimes even sagging. Such a sedan differs from the classics by its wide setting of legs with the obligatory dilution of the socks to the sides, while the knees synchronously repeat the direction of the socks without falling inward and without creating excessive tension on the kneecap. Exercise is truly effective and efficient, so it is in demand both at home and in weighted gyms.
- Deep squats. A wonderful way to work out the back of the thigh and build muscle there is squats with a deep abduction of the pelvis back and down. This exercise for quickly pumping the buttocks resembles something like a gray on an invisible low bench: the body and pelvis are lowered as low as possible, as if you are trying to touch some surface with the back of your hips. This lesson perfectly plays out its role and forms the almost perfect roundness of the priests if it is performed correctly and regularly.
- Static sed. This type of squat also resembles the presence of an invisible chair, since it is performed against the wall with an illusory idea of sitting on an imaginary chair. Having backed a wall and having bent legs at a right angle, it is necessary for some time to try to be fixed in this position. This “sitting” is an effective exercise for pumping up the buttocks, as it contributes to a good load and muscle tension in the legs and priests in a static position.
Lunges
If squats in their main functional orientation contribute to building muscle mass, then lunges favor the formation of the so-called fly-off shelf - when the priest does not flow smoothly from the lower back, and springing from the back body with a sharp round ball. That is why lunges are considered one of the most effective exercises for pumping up the buttocks and modeling beautiful female forms.
Like squats, this type of action for pumping priests has some varieties of execution techniques.
- Lunges forward. The exercise itself is uncomplicated and is quite easy to perform, but the effect of it when properly and regularly performed is simply amazing. The initial position involves setting the legs exactly together, hands down along the body, the body is even. On the count of “times”, the right foot lunge forward, a right angle is formed in the knee, the thigh is parallel to the floor, while the left leg does not come off the floor with the sock, but also does not touch the floor with the knee. The back is still straight. Three approaches 15 times on each leg - you can start with such numbers.
- Lunges in motion. The exercises for pumping up the buttocks and hips while walking with lunges are considered the most effective and effective - coordination of movements is connected, the vestibular apparatus develops, the load on the gluteal muscles is even more powerful and really contributes to a greater increase in muscle mass in the described area.
- Lunges "curtsy." They are also very useful for those who, in addition to round beautiful buttocks for flying away, need to adjust their hips a little more. An exercise consists in pumping up the buttocks in the form of lunges in the curtsy by diverting the leg not forward, as in the classic, but backward along the diagonal. It is more difficult to carry out, but its effectiveness is tangible.
Bending forward with contraction of the buttocks
Another great exercise for pumping the buttocks for girls is to lean forward with contraction of the buttocks when you return to the starting position. It is important to pay attention to the fact that the exercise will become most effective if home dumbbells or any substitutes for them in the form of special weights or ordinary bottles of water are picked up - in the first stages there will be enough of them. The magical effect of this lesson is to fix the gluteal tension on the exhale upon returning to its original position. This exercise can be performed in two ways:
- from the starting position of the legs wide apart, count the body forward and lower it with the load in your hands lower to the floor - while fixing the legs in a slightly bent position at the knees, without tearing the heel off the floor and not leaning forward. On the count of two, on exhalation, return to the starting position with the maximum tension in the buttocks, trying to raise the body weight and weights from the floor up not with the body, but with the gluteal muscles;
- the initial position is in fixing the legs at a distance from the foot with each other lifting on the socks - that is, the socks should be on some surface 3-4 cm high from the floor, while the heels do not come off from it. With this position of the legs, the muscles of the pelvic floor and not the inner surface of the thigh, as in the first case, but the outer one, focusing on burning “ears” or breeches, as the excess fat on the girl’s hips are called, will be worked out.
Kicks
No less effective and multifaceted in possible accomplishments with different techniques is considered an effective exercise for pumping the buttocks in the form of swings with the legs to the sides. With the correct implementation of this lesson, you can achieve significant results in a relatively short period of time. But weighting materials in the form of straps with sand or other filler, which are attached in the ankle area, will definitely improve and accelerate the final achievements.
How are leg swings performed ? What techniques exist? And how to achieve the fastest result with this exercise for pumping up the buttocks and legs?
- Reliance on the chair. One of the most convenient options for exercising with the swings of the legs is an exercise with support. Holding the back of the chair with the left hand, putting the right one on your belt and leveling your body, you need to raise your right foot to the side, striving to parallel it with the floor, and to lower it by two in a slow smooth motion. In several approaches of 15-20 strokes for each of the legs, you can work out an exercise in moving the legs back and forth, while the muscle groups will constantly be different: the muscles of the outer thigh, the inner thighs, as well as the quadriceps and the muscular system of the lumbar all this in addition to direct emphasis on the buttocks.
- In a prone position. The well-known qualitative movement that helps to increase muscle growth in the fifth point region implies a starting position on the rug, resting on the hands and knees in the “dog” position with alternately raising the leg back and toe stretching toward the ceiling, or with the legs moving to the sides . When swinging legs backwards, the buttocks and the back surface of the legs are strained, while swinging to the sides, the fat layer on the outside of the thighs is eliminated.
Lying pelvis on your back
The next stage in the study of the muscles of the pelvic floor is to perform a set of exercises for pumping up the buttocks in the form of lifting the pelvis at an emphasis lying on your back. One of the favorite and least favorite activities of most girls. Beloved - because you can finally take a lying position and relax in some way, unloved - because no relaxation will happen, because you have to work hard with your pelvic muscles. The lifting of the body with emphasis on the blades can be performed both with fixation in statics, and in a uniform movement up and down. In this case, the heels should not tear off the floor, the feet should not move somewhere forward, the back above the lower back does not lag behind the floor. At the same time, the hands lie along the body in order to slightly give a push to the pelvis at times when it is already difficult to tear it off the mat independently. You can also perform this exercise with raising your legs, leaning on another, imitating something like a “pistol” in such a configuration of the legs. This imitation is actually very, very effective in modeling the beautifully outlined pelvic muscle, since the leg weight is added to the mass of the raised body, which increases the load on the pumped lower limb and guarantees an excellent result from such an exercise for pumping up the buttocks.
Leg Lift
A great alternative to the described exercise is the action of taking your legs back in the supine position. In fact, initially it seems difficult, and this is indeed so, since few people find it convenient to raise their legs in this initial position. But in fact, in fact, all the most focused and productive exercises are notable for their complexity in the implementation and application of certain efforts. You can’t catch a fish from a pond without labor - it’s about raising your legs while lying on your stomach.
The starting position of this exercise involves laying the body face down, arms along the body, legs straightened, socks looking at the floor. At the count of times, the right leg is bent back as high as the stretch allows, at the count of two it smoothly lowers to its original position. Then all the same is repeated with the other leg. A pair of approaches of 20 times on each leg will perfectly warm the muscles of the lower back, pelvic floor, back of the hips and legs, which cannot but lead to a good result for a couple of months of regular training.
Step
A fairly simple, but effective method in working with improving the appearance of the fifth point is an exercise for pumping up the muscles of the buttocks in the form of stepping on a step. It can be absolutely any hill, it is desirable that it be as high as possible - so the efficiency will increase significantly. You can do this in the courtyard with a straight bench, or you can work out an exercise with a rather high curb.
The essence of the action is to step on the count of times on a hill and lower it to its original position on the count of two. At the same time, the body should be even, stepping is done by pressure on the heel, so it’s wrong to step on the surface with your toe, the whole foot must be engaged, the weight of the weight should be transferred to the heel - only then the exercise will be performed correctly and such physical work on the body will bear fruit .
Elastic on feet
An excellent solution to modernity was the use of wide elastic bands closed by a ring and made to varying degrees of elasticity. How can you use a similar gum as an inventory in an exercise for pumping up the buttocks? There are several possible techniques for working with a similar attribute. You can put on an elastic band above the knee and, bending over in a half-squat with your hands locked in front of your chest in front of your chest, step along side lunges from side to side. You can also use the elastic in the variation of fixing it in the shin area and swing it backwards - due to the fact that the movements will be constrained by an elastic band, the maximum tension will be on the gluteal muscles and the back surface of the thigh. You can work with this equipment in the supine position with the legs back, which will give an even greater load on the muscles of the most important part of the body for pumping.
Seated buttocks tension
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