Almost every girl on the eve of the beach season asks how to pump her buttocks and remove her stomach. In the gym, this is easiest to do, because a variety of equipment and simulators allow you to perform exercises for every taste. Undoubtedly, there will be an effect from home trainings, but not so fast and noticeable.
From this article you will learn how to pump up the buttocks in the gym , get information about a complex of effective exercises, as well as useful tips and advice on training this appetizing part of the body.
Exercises
Below is a set of 7 super-efficient exercises that will pump up the buttocks in the gym for both a girl and a man. Perform this workout a couple of times a week, and the result will certainly appear.
Squats
Squats for a reason is at the very top of the list of the most effective exercises in order to pump up the buttocks in the gym. This is a basic exercise for the development of the whole body, which should be included in the training for everyone. It will allow you to form beautiful legs and buttocks.
You can squat in different ways - with free weights or in Smith's simulator, with wide or narrow legs. The following describes the technique of performing exercises with a barbell for the best pumping of the gluteal muscles.
Execution technique
Here's what you need to do:
- Place the barbell on the trapezoid, straighten the chest, head facing forward. Place your legs wide enough. This is the starting position.
- Bending your knees, begin to fall down. Try to keep your torso upright. Continue down with your weight on your heels. In order to feel the buttocks, it is best to squat a little lower than the parallel to the floor.
- Hold for a second at the peak point. Then, pushing with your heels, push yourself up. Do the recommended number of repetitions.
Number of approaches: 3.
Number of repetitions: 12.
Deadlift
The standard deadlift is, of course, an exercise that should be in the training schedule of everyone who wants to get beautiful buttocks. Performing this exercise, you will perfectly work the gluteal muscles, the back of the thigh, as well as the middle and lower back. This is an exercise that will pump up the buttocks in the gym for both a man and a girl.
Execution technique
We do everything in stages:
- Take the barbell with a grip that is convenient for you. When using large weights, you may need wrist straps. Straighten the body, legs shoulder-width apart, with the knees slightly bent. This is your starting position.
- While inhaling, keeping your knees motionless, lower the barbell down, bending at the waist and keeping your back straight. Continue driving as if you are about to raise something. Hold for a second at the bottom.
- As you exhale, begin to rise again until you return to the starting position. Do the recommended number of repetitions.
Number of approaches: 3.
Number of repetitions: 12.
Bench press
The simulator for the bench press is primarily intended for training quadriceps, hamstrings and gluteal muscles. The design of the simulator allows you to remove the load from the upper body, which is an advantage for people who have back pain and cannot fully squat with free weights.
Depending on the setting of the legs, the emphasis is shifted to the muscle group you need. The following is a description of the leg press technique to activate the buttocks. The bench press is one of the best exercises to pump up the buttocks in the gym.
Execution technique
Action plan:
- Sit in the simulator and place your legs wide on the top of the platform. Lower the safety rods holding the platform and fully squeeze the platform until your legs are straight. Keep a slight bend in the knees, legs and torso should be at an angle of 90 degrees. This will be your starting position.
- While inhaling, slowly lower the platform until the hips and lower legs form a right angle.
- On exhalation, pushing back with your heels and using the gluteal muscles, return to the starting position. Do the recommended number of repetitions.
Number of approaches: 3.
Number of repetitions: 12.
Buttock bridge
You have not tried to perform the gluteal bridge? Recently, he tops the list of the most fashionable exercises for the buttocks - and for good reason. This exercise is very effective, as it allows you to pump up the top of the buttocks in the gym much better than classic squats and traction. As a bonus, you get strong core muscles that help maintain balance and maintain the spine. To pump up the ass and remove the sides in the gym - this is one of the best exercises.
Execution technique
Here's what you need to do:
- Prepare the barbell and flat bench. In order to make the exercise comfortable, fix the special pad on the bar. Position the bar on your hips and place your shoulder blades on a bench.
- Start to fall down, stretching your hips. Go down as far as possible. At the peak point, hold for a couple of seconds.
- Then, squeezing the buttocks, push the hips up to return to the starting position. Do the recommended number of repetitions.
Number of approaches: 3.
Number of repetitions: 12.
Hyperextension
Hyperextension strengthens the lower back, buttocks and hamstrings. It can be used as an auxiliary exercise to improve results in squats and deadlifts. Hyperextension is very beneficial for lower back health because lower back pain can be caused by weak buttocks and tight hamstrings.
Exercise can be performed with emphasis on different muscle groups, the following is a technique for emphasizing gluteal muscles.
Execution technique
We do everything in stages:
- Take the treadmill by adjusting it first according to your height. Press extra weight to your chest or cross your arms if you are doing without weight.
- Start slowly and in a controlled way down, you will feel the tension in your hamstrings and buttocks. The range of motion will vary depending on your individual mobility and flexibility.
- Pause for a second below, start moving up and, squeezing your buttocks as much as possible, return to the starting position. Remember to keep your upper back rounded to relieve stress on your lower back. Do the recommended number of repetitions.
Number of approaches: 3.
Number of repetitions: 15.
Mahi in the crossover
This insulating exercise is a very effective way to prepare the buttocks for the main work, maximally warming them. Since the swings are performed alternately, this allows you to concentrate well on the gluteal muscles and to avoid imbalance in the future. Swinging in the crossover is a must-have program, it will be difficult for a girl to pump her buttocks in the gym without performing them.
Execution technique
Action plan:
- Prepare the crossover for work by setting the roller in the lower position, fasten the cuff on the ankle and fasten it to the simulator. Grasp the handle of the simulator, step back so that the weight rises slightly. Make sure your stomach is pulled in and your spine is in a neutral position.
- Keeping the knee straight, start pushing the leg back until the leg is fully extended. At the peak point, your gluteus muscles should literally burn.
- Pause for a couple of seconds before returning to the starting position. Do the recommended number of repetitions.
Number of approaches: 3.
Number of repetitions: 10 per leg.
Dilutions in the simulator
Despite the fact that this exercise is very popular among girls attending the gym, not all of them perform it correctly. Thoughtlessly spreading legs to the sides with a small weight and at the same time chatting with a girlfriend, you will not get the result. To maximize buttock activation, perform the exercise as follows.
Execution technique
Here's what you need to do:
- Take the simulator by adjusting it first and setting the load. Tilt the body forward, the back is straight.
- Start to slowly spread your legs to the side, lived buttocks. You should feel muscle tension during the entire exercise. The range of motion will vary depending on your stretch.
- Pause for a second and begin to lower your legs to return to the starting position. Do the recommended number of repetitions.
Number of approaches: 3.
Number of repetitions: 15.
5 tips for building perfect buttocks
To pump up the ass in the gym, it is not enough to perform only exercises. The following are tips to help you get things done:
- Use extra weight. This is necessary to maximize results and save time. Feel free to take barbells and dumbbells. Buttocks will be more involved in the work, and calories burned in large volumes.
- Do not hurry. The faster you complete the exercise, the sooner you will finish the workout, however, accelerating the pace, you reduce the results. Perform exercises for at least 4 counts - your muscles will have time to contract completely, increasing movement potential.
- Reduce cardio loads. Forget about long runs on a treadmill. At the same time, burning fat and building muscle is almost impossible. For this reason, increase the number of power loads and reduce the number of cardio sessions in your training program so as not to burn muscles and get a faster result.
- Eat plenty of protein. The main building block for muscle is protein. Therefore, try to ensure that your diet contains foods such as legumes, cottage cheese, fish, seafood and meat.
- Get enough sleep. Sleeping is especially important for people who want to build muscle, because sleep enhances muscle recovery through protein synthesis and the release of growth hormone. Eight to ten hours of quality sleep will help you recover mentally and physically, as well as give you overall well-being. So if you want beautiful buttocks, sleep enough.
Conclusion
So, now you know how to pump your buttocks in the gym. Building muscles requires intense work and makes significant demands on your muscles and joints. Not all people can achieve the goal without injury. If you notice any signs of excessive tension, reduce the intensity of your workouts and consult your trainer to make sure your exercise technique is correct.
Also remember that genetics plays a role in your results. The shape of the buttocks is predetermined by the length of your tendons and the shape of the muscles, as well as where they attach to the joints. In addition, levels of various hormones, such as testosterone and growth hormone, affect muscle growth. Some people achieve more growth than they want, while others cannot achieve the desired muscle development.