How to pump up the buttocks - a few exercises for home use

A female figure, by definition, cannot but be the center of male attention - and always, in all circumstances, she should be at the highest level and above all praise. Strong buttocks, a tight round ass and slender thighs without the slightest sign of cellulite - this is what every woman wants. To achieve this is very difficult, because not every representative of the fair sex knows how to pump up the buttocks correctly, without harming the entire figure.

But if she has such knowledge - pants of any cut, tight skirts and dresses, elegant bikini panties, not to mention a swimsuit, will look just fine. So how to achieve such a result and pump up the hips and buttocks quickly and efficiently enough? Experts advise to regularly engage in sports, with which you can not only form a beautiful slim and fit figure, but also remove extra pounds, improve well-being and mood.

Professional trainers have long developed a specific set of exercises that meets all of the above definitions and helps in a short time to achieve the perfect shape - if you do not know how to pump your buttocks, you need to start with it. Moreover, it should be remembered that the gluteal and femoral muscles quickly get used to the loads and actively respond to training, so the result will not be long in coming, exceeding all expectations.

It is interesting that a similar set of exercises can be included in any training course - a couple of tricks are sure to be expected when correcting the most different parts of the figure for the buttocks and hips. In addition, for such training you donโ€™t have to worry about additional devices - a gymnastic mat is enough , and sometimes you can do without it using any non-slip surface.

So, for those who do not know how to pump up the buttocks, you can recommend the following exercises:

- lie on the floor, spread your arms to the sides and press them firmly with your palms to the floor. The legs should be bent at the knees, firmly rest against. It is very important to ensure that the feet are fully pressed to the surface. The exercise is simple - you need to slowly raise your lower back, gradually unbending your knees and bending above the floor as high as possible. At the top point, you need to linger for a few seconds, after which also slowly return to its original position;

- to pump up the buttocks in a week or even faster, you should train with additional weight: putting a barbell on your shoulders or picking up dumbbells. Starting position: standing, legs apart so wide that you can perform a deep squat. The barbell is needed not only to make the squat more difficult and create a load on the necessary muscle groups, but also to maintain proper posture during exercise . So, holding the load, you should sit deep, trying to make the hips touch the calves and the heels touch the buttocks. Work during this exercise should be performed with the feet, and not with the back with the shoulders or the buttocks proper;

- the following intake can be performed no more than once a week, since the load created on the femoral and gluteal muscles is very large, and for a long time all these muscles will be very sore. However, for those who want to know how to pump up the buttocks, give them shape and elasticity, this lesson is necessary. Starting position: the load is on the shoulders or in the hands, and one leg is set forward so that when you lunge forward, the knee bends at an angle of 900. Lunge should be done slowly and carefully so as not to damage the tendons. You should also not overstrain - just 5 lunges for each leg are enough. To begin with, the minimum load can be selected, gradually increasing it if necessary.


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