Each girl dreams of a beautiful, slender, toned figure and elastic muscles in order to like herself and attract the attention of the opposite sex. Buttocks - this is exactly the part of the body that must be in good shape in order to give its owner femininity, charm and sexuality. If the muscles of this area are tightened, the girl will look great both in tight leggings or jeans and in an open bathing suit. So, let's talk about how to pump large Brazilian buttocks.
Tips for novice athletes
To bring the body into tone, it is not enough just to perform certain exercises with a certain frequency. Remember these points:
- You will achieve the best result if you work out on simulators. To do this, buy a subscription to the gym to be able to use the equipment at any time. For tucked buttocks, use an exercise bike, stepper or treadmill.
- If you do not have the opportunity to attend the gym, then as responsibly approach the preparation of a set of exercises. Remember that physical activity must necessarily be combined with cosmetic procedures.
- Exercises for Brazilian buttocks at home can lead to a noticeable result after a month, but subject to their correct and regular implementation.
- The optimal duration of one lesson is 1 hour, but if you cannot allocate such an amount of time, exercise at least 30 minutes daily.
- At least a quarter of an hour you should devote to dynamic exercises. This is necessary to conduct a warm-up and avoid all kinds of injuries. In addition, the dynamics contributes to the burning of fat, this will allow the muscles to manifest faster.
- After a dynamic load, pay attention to strength exercises aimed directly at pumping muscles.
- Do not forget about stretching. This makes the muscles firm, supple and reduces pain after the first workout.
- You need to do it every other day. More often it is undesirable to do this, as the muscles grow and gain tone at rest, that is, in between workouts.
So, these are general principles, and now we will go directly to the exercises.
Homework Exercises
Remember, when performing any exercise, it is important to do it correctly, following all the tips. If your technique is set incorrectly, you risk not just not using the muscles you need, but also getting injured. Wear comfortable, loose-fitting clothing, purchase a special fitness mat, and begin improving your own body.
So, we will consider in more detail how to pump up the Brazilian buttocks with the help of exercises:
- Lie on your side. You must lie flat without losing balance. Rest your hands on the floor with one hand. Do 10 lifts with each leg. Perform the exercise slowly, feeling the muscles.
- Lie on your back. Stretch your legs evenly and lift them slightly up. Do 10 full times, then do another 10 reps, but use each leg individually.
- Lie on your back, bend your knees. Your feet should be steady on the floor, your back should be flat. Lift your pelvis up. Do it 10 times.
- Lie on your back and relax completely. Tighten your buttocks and keep in tension as much as you can withstand. Do 3 such approaches.
- Place your legs across the width of the pelvis. Do 10 squats. At the same time, there must be a straight back, and the heels must be stable on the floor.
- Get on your knees, and put your palms on the floor, resting on them. Do the swings back. Repeat 20 times with each foot.
- Take the pose from the previous exercise. Without extending the leg at the knee, slowly take it back. Do 20 reps on each limb.
- Stand in the pose from the previous exercise and again take your legs, not back, but to the side. Do 20 reps on each side.
If you perform all the exercises correctly, then you will feel that the load is given to you all the easier. In this case, increase the number of repetitions to achieve the desired result.
Quick workout for busy ladies
If you don’t have enough time to pump up the Brazilian buttocks, photos of which you regularly see on the Web and want to achieve the same result, then use a quick workout that will help you tone your muscles:
- Get on your knees and rest your palms on the floor. Straighten one leg and do slow swings with a small amplitude. Do 4 sets of 16 times on each limb.
- Lie on the floor, bend your knees, rest your feet on the floor, and stretch your arms along the body. Slowly raise your pelvis. Hold up for a few seconds. Do 10 reps.
- Do squats that have already been described above. 4 sets of 16 times - this is the first step. It is advisable to perform this exercise with extra weight. For this, dumbbells are suitable, and if you do not have them, replace them with water bottles.
- From a standing position, bring one leg forward, bending the knee at a right angle. Return to starting position. Make 16 lunges on each leg. This exercise is also preferably performed with extra weight.
Such training should be carried out at least three times a week. In addition to exercises to bring the body into shape, other techniques have been developed.
Massage: Brazilian buttocks
Massage, which corrects the shape of the buttocks, reduces body fat and removes cellulite, is carried out in special salons. But you can master his technique and perform the procedure yourself. It consists in intensive repulsing problem areas and vibration of the buttocks. It is possible to carry out massage both with hands and with the help of bamboo sticks.
Stages of massage
In order for the massage to give maximum results, it is carried out in three stages:
- Rubbed into the buttocks special cosmetics suitable for the skin type.
- Do massage with hands, breaking fat.
- Continue the session with bamboo sticks.
This procedure tone the muscles. But you will not be able to enjoy and relax, because the massage keeps the buttocks in tension and starts muscle work.
Buttock lifting
Lifting is a method of intervention in the body without surgery. This procedure is carried out in specialized salons. She quickly and almost painlessly tightens her buttocks, giving them a rounded shape and restoring tone. Its only drawback is its high cost, but if you can afford to spend a certain amount of money, then consider this option as a way to return beauty and elasticity.
Home wrap
Wraps are an effective way to improve the condition of the skin of the buttocks. To carry out the procedure, prepare a mixture of black clay, sea kale, black coffee, honey and a pinch of sea salt. Pour boiling water over the mass, let it cool slightly, apply to problem areas and wrap with cling film. Wrap yourself in a blanket, and after an hour, rinse all the components with water. This method is effective if you exercise at the same time.
Useful Tips
Often in the pursuit of a perfect body, we forget that healthy eating is the first step towards chic forms. Eat correctly, regularly, and also drink at least 2 liters of water per day and after a month you will notice how fit your figure has become.