What girl does not want to have attractive and toned buttocks? However, often the beautiful half of humanity chooses the wrong approach to training. To build a dream body, you have to sweat well, and in the future do not relax and maintain the achieved shape. There are no magic pills or exercises that allow you to pump your buttocks in a week at home.
The truth is that squats without weight are not enough to create elastic, rounded buttocks and slender legs. You must not only perform a variety of exercises, but also follow a certain regime, as well as train to failure. It is necessary to feel that the muscles are working, contracting as much as possible. A connection should be established between the brain and target muscle groups.
Not all are genetically gifted and have round buttocks. What nature has given us cannot change. However, everyone can improve the body and achieve their personal ideal. In this article, we will consider the question of how to properly pump the buttocks at home and whether this can really be done.
Gluteus anatomy
The gluteal muscles are made up of three major muscles:
- The gluteus maximus muscle. It is the largest muscle in the human body. Performs the function of fixing the torso and is involved in hip extension.
- The middle gluteus muscle. This small muscle is located on top of the gluteus maximus. It works during hip abduction, and also participate in the rotation of the thigh in and out.
- Gluteus maximus muscle. This small muscle is located under the gluteus maximus. Its functions are similar to those of the gluteus maximus muscle.
It is very important to perform various exercises and work on all muscles. To increase the large gluteus muscles, which girls so dream of, basic exercises should be performed, and for the development of medium and small muscles - isolating ones.
It’s unlikely that it will be possible to pump up the buttocks for a month at home or in the gym, since this is a rather lengthy and laborious process. Therefore, you need to prepare for continuous work.
Immediately now we will consider five basic exercises that must necessarily be in your training program.
Squats
Everyone knows that squats are one of the best exercises for the lower body. Let's look at the benefits of this. It:
- strengthening the muscles of the legs and buttocks;
- balance improvement;
- increased flexibility;
- heart strengthening;
- increase in strength;
- muscle building throughout the body;
- help in burning excess fat;
- increased physical performance;
- strengthening the muscles of the press.
The problem is that most people crouch either incorrectly or completely ignore this exercise. Some complain of knee and back pain, using this as an excuse to avoid squats. However, it is not necessary to squat hard to get results. Start with a very light weight and continue to practice the right technique. Over time, gradually increase your working weight. Observing this principle, you can pump up the buttocks at home for both a man and a woman.
There are many variations of squats aimed at different muscles, for example:
- cup squats are aimed at the hamstrings and buttocks;
- squats on one leg are aimed at the buttocks and quadriceps;
- Sumo squats with weights can help build a sexy rear.
For best results, you should add different types of squats to your workout to better activate your buttocks.
If you are using heavy weights, do 6 to 8 reps. With light to medium weights, do 12 to 20 reps. In general, it is recommended to use a multi-repetitive mode when training legs and buttocks.
Thus, if you want to lose weight or build muscle, do not ignore the squats. This is the fastest way to build strong legs and buttocks, as well as make your lower body strong. This basic exercise releases more growth hormone and testosterone than any other movement in your workout. If you are new to or using heavy weights, do this exercise in the Smith Trainer for safety.
Bench press
Squats are the gold standard in building strong legs and buttocks. However, a bench press is also a great way to increase muscle mass. This is one of the few exercises in which you can use large weights safely for your back.
In addition, a specialized simulator for the bench press provides the correct positioning and safety. With it, you can work out the necessary muscle group in isolation, just changing the setting of the legs. If you want to work out your buttock muscles purposefully, use a narrow staging of the legs, placing them at the top edge of the platform.
You can perform squats and bench presses either on the same day, or alternate them on different ones. Performing these basic exercises is key to good results.
Since pumping up the buttocks at home with this exercise will not work, since a special simulator is required, it can well be replaced with squats.
Romanian deadlift
Romanian traction is one of the most effective exercises for enlarging the buttocks and hamstrings. It allows you to train muscles without straining your knees. Compared to the classic deadlift, with Romanian deadlift you do not need to bend your knees, the amplitude of movement is shorter. To shift the emphasis on the buttocks, they should be squeezed when tilted.
Such a variation of traction can be performed with dumbbells, a weight or a barbell. After you work out the correct technique, surprise your muscles by trying to perform an exercise on one leg. Such isolation will work out the buttocks perfectly.
This wonderful exercise will help the girl pump up her buttocks both at home and in a sports club.
Gluteus bridge
Having considered the basic basic exercise, we turn to isolating. The gluteal bridge must be in your leg workout. Since quickly pumping the buttocks at home using it is not difficult. When performing this exercise, it is important to observe the following principles:
- squeeze the buttocks and push off the heels to increase muscle contraction;
- keep your legs as close to the buttocks as possible and raise your hips with explosive movement;
- perform in repetitive mode and keep the reduction for at least 10 seconds every 50 repetitions.
After practicing the correct technique, proceed to the exercise with extra weight. It can be a pancake or a bar. Also, the exercise can be performed in the Smith simulator, if you visit the gym. In the future, you can try to perform it on one leg, which also includes the quadriceps perfectly.
Thus, the gluteal bridge is an excellent exercise for the buttocks , the results of which can be obtained almost instantly.
Mahi
Mahi is an excellent insulating exercise for the buttocks. Its implementation before the basic exercise leads to a higher degree of activation of the target muscles. The main secret is to push the heels to increase tension in the hips and buttocks.
After completing the technique, take extra weight, such as a dumbbell. This exercise can also be performed in a crossover using cuffs. However, swings are no less effective when they are performed with their own body weight, which will allow you to pump up the buttock muscles at home. Try all the options and choose what is best for you.
Standard back swings (activate the gluteus maximus muscle) can also be performed along with the lateral swings (activate the gluteus maximus muscle) at the end of the workout. In this case, the muscles will be already tired, so you will feel that they literally burn during the entire range of motion.
Performing a variety of swings will allow the girl to quickly pump her buttocks at home.
Buttocks Workout Example
Perform this workout twice a week. When alternating it with training the upper body, the desired result will not be long in coming.
- Squats (5 x 15-20 reps)
- Platform press (4 x 15 reps with wide legs)
- Platform press (4 x 15 reps with narrow legs)
- Gluteus bridge (4 x 50 reps)
- Swing back (4 x 25 reps for each leg)
- Swing to the side (4 x 25 reps for each leg)
- Romanian deadlift (5 x 10-15 reps)
So, now you know what strength exercises you need to perform to build magnificent legs and buttocks. Next, consider the issue of cardio training.
Cardio
It is very important to include enough cardio in your training plan. Rowing, cycling, running, jumping rope and swimming will burn fat from your entire body, exposing the muscles that you worked so hard. Try to include at least two or three 30-minute sessions per week to maintain a low percentage of body fat.
In general, try to lead an active lifestyle. Biking or jogging in the park will be very helpful.
Stretching
A sedentary lifestyle leads to degenerative changes in muscle tissue. This leads to a pathological loss of tone, which is difficult to fix even with heavy squats.
Also, poor stretching limits the range of motion during exercises such as squats and the gluteal bridge, which require flexibility in the buttocks and in the hip flexors.
For the above reasons, it is very important to pay attention to stretching. It can be carried out both after training and on a free day.
Never do any static stretching with cold muscles. In the same way that we warm up cars in winter, we need to warm our bodies and speed up the blood circulation.
Dynamic stretch
Dynamic stretching is the best way to circulate blood and help increase your range of motion. Before the main stretch, try the following exercises for five minutes.
1. Rocking the foot
This exercise is ideal for warming the buttocks and hips before the main stretching phase.
- Place one hand on a chair or hold on to a wall.
- Start swinging the foot opposite the wall like a pendulum - back and forth.
- Do 10-12 reps, then switch to the other side.
2. Frontal attacks
- Place your feet shoulder-width apart and arms on the sides or on your belt.
- Step forward and fall into a lunge. When pushing the heel off the floor, return to the starting position.
- Repeat, alternating legs, 10-12 repetitions for each side.
3. Gluteal bridge without weight
This exercise will warm your buttocks, hamstrings, and lower back.
- Lie on your back, bend your knees at an angle of 90 degrees.
- Keeping your heels on the floor, raise your hips until they are in line with your shoulders and knees. Hold for a couple of seconds, then lower to the starting position.
- Do 10-12 reps.
Static stretch
Now that the muscles are warm, you should go to a static stretch.
1. Pigeon Pose
This yoga pose is a powerful stretch for the buttocks and hip flexors.
- Place your right foot in front of you, bending it at the knee so that the outer edge of the foot rests on the floor.
- Stretch your left leg behind you, keeping your hips on the floor. Lower the body down, resting on your elbows.
- Hold the pose for 20-30 seconds, then change the working leg.
2. Pulling the legs to the chest
- Lie on your back, both knees bent.
- Place one foot on top of the other so that the ankle rests on the opposite knee. Gently pull your leg to your chest until you feel a deep stretch in your buttocks.
- Hold the pose for 20-30 seconds, then repeat the movement with the other leg.
3. Stretching with body rotation
- Sit on the floor, stretch your left leg in front of you, and bend your right leg at the knee and place it on the floor from the outside of the opposite knee.
- Then turn the body to the right, and place the left elbow on the right knee. Put your right hand on the floor for balance.
- Hold the pose for 20-30 seconds, and then change legs.
4. Inclination to a straight leg
- Sit on the floor, stretch your right leg in front of you, bend your left leg at the knee and rest your foot against the inner surface of the right thigh.
- With your right hand, grab the toe of your right foot. As you exhale, stretch your chest toward your right knee until you feel tension.
- Hold for 20-30 seconds, and then change legs.
5. Three position stretch
- Sit on the floor and spread your legs wide. Socks should look up.
- Tilt the case and grab the left sock with your left hand and pull it towards you.
- Repeat the same movement with the right foot.
- Then lean forward and as you exhale, stretch forward with both hands.
- Hold each position for 10-15 seconds.
If you do not have sufficient stretching, then you can use additional equipment. For example, it can be a special belt or a massage cylinder.
The combination of stretching and strength training is very important, it will help the girl pump up her buttocks at home.
Nutrition
Getting big buttocks is more about what you eat than about what you do in the gym. You must eat the right foods at the right time. It is also very important to consume enough calories. When gaining muscle mass, calories should be higher than during periods of maintaining shape.
By eating fast food and excessively processed foods, you destroy your body. The percentage of fat in the body rises, it begins to be deposited in problem areas. Therefore, it is very important to eat healthy foods with sufficient protein, fat and carbohydrates. These products include:
- quinoa;
- nuts
- eggs
- fish
- Chicken
- oatmeal;
- spinach;
- avocado;
- Brown rice;
- sweet potato;
- greens.
However, you also need to consider that there are no magic products, they themselves will not work. Adding them alternately to the daily diet along with competent training will give a fantastic result.
Finally
So, we examined all aspects that will allow you to pump your hips and buttocks at home. Combining healthy nutrition, strength training, sleep and rest, you will definitely get beautiful and toned buttocks.