How to pump up the buttocks

Elastic buttocks - every girl's dream, but many suppose, that for this it is necessary to visit the gym and give yourself heavy loads, but it is not so: it is enough to own simple exercises that help pump this part of the body without leaving home.

Can I quickly pump the buttocks ^

Of course, to pump the buttocks and hips at home is much more difficult than in the gym, in addition it will take more time. If there is no possibility to study with the coach, you can do the exercises at home, but you will have to be patient, because not the first of them can be obtained.

If you want to pump up the muscles of the buttocks, you should calculate not only the loads, but also the food: if you continue eating candies and other sweets, there will be no result, because to strengthen muscle mass you need a diet:

• You need to eat mostly protein food;
• During the carbohydrate window, which lasts up to 2 hours after exercise, it is necessary to drink protein shakes or eat food containing fast carbohydrates - thanks to it muscles are restored.

For how much you can pump the buttocks to the girl

Here everything depends not only on the features of the figure, but also on where the classes are held: for example, in the gym you can make the buttocks more inflated in just 3-4 weeks, and at home it usually goes awayup to 3-4 months with regular training.

The most optimal option is to pump the buttocks on a bicycle, but this will take several months, in addition, in this case, not only the buttock muscles, but also other muscles are strengthened.

Can I pump up the buttocks with sit-ups

Girls who want to pump up the Brazilian buttocks at home, this is the question asked most often. Here it is worth explaining that during the squat all gluteal muscles are involved, from which it can be concluded that it will still work, but only with the use of weighting agents( dumbbells or barbells), as well as observing a protein diet, for example, the Ducane diet.

How to pump up the buttocks at home: ways ^

How to pump up the buttocks in the gym to the girl

Previously, it was stipulated that the gym gives more effect, because the coach selects the individual program, which usuallyincludes the following exercises:

• Squats: they help pump up the buttocks with a barbell. It is best to start with a low weight, becauseAll muscle groups are involved, but the greatest burden is on the back;
• Falls: they help improve the shape of the buttocks, muscle mass is practically not affected. Are done using dumbbells or barbells;
• Bridge on the shoulder blades. It can be performed at home: we lie down on the back, hands stretch along the body, maximally strain the buttock muscles and raise the pelvis. We go down and repeat 10-20 times;
• Machi kicks on the simulator: the ankle is put on the cuff, mahi is made to the sides.

Very important is how to squat correctly to pump up the buttocks:

• During the squat muscles must be as tight as possible, the back should be kept exactly;
• It is necessary to go down, as if sitting on a chair, but not changing the position of the back;
• To sit down it is necessary on inspiration, and to rise - on exhalation;
• Every time it is advisable to try to sit down as deeply as possible, with your feet spread wide.

How to pump up the buttocks for a man

If you want to effectively pump up the buttocks at home, you can use these exercises:

• We run in one place, raising our knees high, and so for 5 to 20 minutes, depending on the degree of preparation;
• We sit on the floor, maximally strain the buttocks and move them around the room;
• We fit ourselves on the side, we rest on the floor with our elbow. Pull the leg up to 20-30 times, then change sides and do the same - it allows you to pump the bottom of the buttocks.

What simulators to do to pump up the buttocks

There are several types of simulators that help pump up the buttocks without squats:

• Treadmill;
• Stepper;
• Exercise bike;
• Ellipsoid.

What exercises should be done to pump up the buttocks

From the great number of exercises that allow you to pump the upper part of the buttocks and other muscles, it is worth highlighting the most effective ones:

• Straighten your back, hold the dumbbells in your hands, stretch your right leg forward and squat, then repeat the samewith the left, and so on 15 times;
• We put on weight weights, lean on the back of the chair. We lift one leg as high as possible, go down and repeat everything from the other side;
• We accept the emphasis lying, the elbows are located under the shoulders, bend the knee in the knee and raise it to the level of the pelvis. This exercise is suitable for those who think how to pump the lateral muscles of the buttocks - on them it acts best.

How to pump up the buttocks without pumping the legs

Any trainer on the question of how to pump the buttocks without touching the lower part of the body, in any case, will answer - in any way. During training almost all muscles are involved, and if the exercise program was developed correctly, the body will also develop proportionally.

How to pump up the buttocks for a week: testimonials, results ^

Those who believe that in 7 days you can achieve elastic loin parts, disappointment awaits: it is possible only if the implant is installed. To swap the buttocks naturally takes several months, but this is useful not only for the figure, but also for health.

Feedback from our readers:

Alina, 28 years old:

"I did not go to the gym, but just did my homework - I did squats, holding water in my hands. The effect is really there, but not as desired: the buttocks are now more elastic, but not rounded. "

Lyudmila, 30 years old:

" I have been going to the gym for 10 years, and at the very beginning my main task was to remove fat from the abdomen andbuttocks. This is best promoted by strength training, but only on condition that cardio work is done. "

Olesya, 23:

" I always wanted to have an elastic ass, and once I decided - I bought a subscription to the fitness center. There, the coach picked up for me a nutrition and exercise program, and as a result, I dropped 10 kg in a couple of months, and I did quite well with the buttocks "