Find out how to pump up a woman's ass at home if you don't have time to go to the gym and devote a lot of time to group fitness classes. One of the most attractive places on a woman's body is the buttocks, and every girl wants to make them firm and toned. To do this, you need to exercise regularly and adhere to a specific nutritional program. Now you will learn how to pump up your buttocks at home.
It should be said right away that you should not count on a quick result. Improving the appearance of any part of the body requires a holistic approach. In addition to regular exercise, you should also use a special nutritional program. If you perform movements without weights, you can only tighten the buttocks. Sports equipment should be used to give them the desired shape. To make your glutes as attractive as possible, you need to be patient and stick to your workout and meal schedule. If you have problems with being overweight, then you should first get rid of it. If you carry out strength training with a large fat mass, then the load on the heart will increase. Thus, first we will talk about the principles of nutrition, and then you will learn how to pump up your buttocks at home.
How to organize nutrition when training the buttocks?
You can build muscle quickly enough, but without proper nutrition, you will not be able to maintain the results achieved. Anyone who wants to pump up their buttocks at home should give up fatty meats, sausages, various sauces and dressings.
Try to keep your sugar, coffee and chocolate as low as possible to prevent cellulite. Your diet should include greens, citrus fruits, marine fish, almonds, seafood, vegetables and fruits.
With a properly organized diet, your body will receive all the necessary macro- and micronutrients. All of these substances are needed to build beautiful and firm buttocks. For a girl, the ideal food program will be a light breakfast, a full lunch meal, a light dinner, and snacks. The total energy value of the diet should be approximately 1,800 calories per day, and the essential nutrient content should be 50/30/20 (protein / carbohydrate / fat) percent.
Features of training the buttocks at home
If you want to know how to pump up your buttocks at home, then it is important to choose the right exercises. It is necessary to start classes with low loads, gradually increasing them. Work the first time only with your own body weight and gradually increase the number of sets. After that, you will have to switch to using sports equipment - barbells or dumbbells.
The most effective movement for the glutes is the squat, and this is where you should start your exercise. But we will talk about the exercises in detail. It is necessary to start training no earlier than 120 minutes after a meal. Each session should be less than 30 minutes long and exercise daily. When you reach your goals, do not stop practicing. However, to maintain muscle tone, you can exercise every second day for a quarter of an hour.
In each movement, you should do 15 to 20 reps and increase them by 5 or even 10 weekly. When you can easily do 100 reps, you need to start using weights. However, you should increase the weight of sports equipment gradually so as not to overtrain.
A set of exercises number 1 for pumping the muscles of the buttocks
Now for everyone who wants to know how to pump up the buttocks at home, we offer a set of effective movements that will help you achieve your goal. In addition to wanting to make your body more attractive, you will need a chair, and later on, dumbbells.
- Exercise "Sky Bridge". The muscles of the lumbar region, buttocks and the back of the thigh are involved in the work. Take a supine position and place your extended legs with your heels on a chair. The arms are extended along the body, and the palms rest on the ground. Start lifting one leg and slowly lift your hips off the ground. The buttocks should be lifted until the body is stretched in a straight line. Without lowering your working leg, do 20 reps. After that, repeat the movement in the other direction.
- Exercise "Bending tree". The muscles of the buttocks, calves and thighs work. You need to stand on tiptoe behind a chair a few centimeters from it and put your hands on the back. Keeping your back straight, bend one leg at the knee joint and take it at a right angle to the side. Repeat on the other side.
- Exercise "Ladder". The muscles of the buttocks, thighs, quadriceps, and also the calves work. Starting position - stand in front of a chair with your feet at the level of your shoulder joints, your hands at your waist. One leg must be placed on a chair, and the other must be bent at the knee joint at a right angle. In this position, you must pause. After that, the working leg is placed on the ground, and the other is pulled back, thereby making a lunge. Pause again and repeat the movement. Do 15 to 20 reps for each leg.
- Exercise "Squats into the abyss." The muscles of the buttocks, thighs, and also the quadriceps work. Starting position - stand in front of a chair at a distance of 0.5 meters with your back to it, placing your feet at the level of the shoulder joints, hands on the waist. Begin to move your right leg back, placing the top of your foot on a chair. Perform a squat by bending your left knee and bringing your right knee to the ground. After completing the specified number of repetitions, you must make a movement on the other leg.
- Exercise "Heavenly squats." The muscles of the buttocks, the back of the thigh, quadriceps, and also the calves work. Starting position - stand straight with your feet at the level of the shoulder joints, arms lowered along the body. Do the squat in four counts. After reaching the lower extreme position of the trajectory, perform the movement in the opposite direction, eventually standing on your toes and raising your arms up.
A set of exercises number 2 for pumping the muscles of the buttocks
Many girls who want to know how to pump up the buttocks at home are confident in the need to perform complex movements. Now we bring to your attention another set of simple exercises, for which you only need a mat.
All movements must be performed twice a day, in the morning and in the evening. Start with 15 repetitions in each movement. After that, increase their number daily, and you will see the results of your classes after two weeks.
- Exercise # 1. Starting position - stand on all fours, taking your left leg to the side, having previously bent it at the knee joint. Kick to the side with your working leg and return to the starting position. After completing the specified number of repetitions, you must do this exercise on the other leg.
- Exercise number 2. Starting position - stand straight with your legs together and lower your arms down. Move your left hand to the side and raise your right hand up. After that, bend forward, taking your left leg back. Return to starting position and repeat the movement.
- Exercise number 3. Starting position - Stand straight with your legs together and slightly bent your knees. Place your hands on your right thigh and lift the heel of your right foot off the ground. Move your right leg to the side, touching the ground with your toe and return to the starting position.
- Exercise number 4. Starting position - stand straight with your legs together and slightly spread your toes to the sides, while placing your hands on your waist. Bending your knee joints slightly, begin to rise on your toes, lingering in the extreme upper position for five seconds.
- Exercise number 5. Starting position - lying on your back, stretch your legs, and place your hands along the body, palms down. Having understood straight legs up, spread them to the sides and make a short pause. After that, bending the knee joints, connect the feet.
To complete this set of exercises, you will need no more than a quarter of an hour. At the same time, all the proposed exercises are very effective and you yourself will see this quickly enough. Here is all the information that will be useful for everyone who wants to know how to pump up the muscles of the buttocks at home.
How to organize a mass-gaining workout for the buttocks at home, see this video:
