The beautiful round shape of the tightened female buttocks is the object of close attention of millions of men and the cherished dream of a huge number of ladies. This is not surprising, because the pumped-up elastic female priest is not given to nature by every representative of the fair half. What can I say, not only women, but also men strive for excellence in this regard, because a healthy and well-groomed appearance is the initial guarantee of success in almost all endeavors.
But what if the shape and volume of muscle mass at the fifth point does not meet the desires and require physical work on yourself? How to increase the ass in a short time and bring it to the proper fit?
Benefits of Fit Buttocks
What are the advantages of slender fit legs and rounded buttocks? For many, the answer is obvious:
- firstly, the aesthetic appearance is really beautiful when a woman puts on tight pants or shorts on piquantly convex buttock muscles;
- secondly, increased attention from the opposite sex - it’s no secret that women are flattered and enjoy the fact that men are interested in them;
- thirdly, a positive effect on the physical condition - training on the natural pumping of muscle mass in the buttocks area is based on a warm-up and additional complex exercises that contribute to improving physical health in general;
- fourthly, increased self-esteem - a beautiful priest speaks of a beautiful appearance, and a beautiful appearance makes one proud of herself and improves her own opinion of herself.
In what cases is correction and enlargement of the gluteal muscles required ?
Before you ask yourself how to increase your ass, you need to decide on the source material and evaluate the need for this process. Who can and should increase the ass with exercises:
- those who have flat, flat buttocks by nature, almost imperceptibly turning into legs;
- giving birth to women who have problems with weakening of the muscle apparatus, including in the muscles of the pelvis and pelvic floor;
- those individuals who were reckless to lose weight in a very short time with consequences in the form of saggy skin and stretch marks.
Having determined for yourself the need to bring your fifth point to the proper aesthetic appearance, you can begin to work on how to increase the ass to the required size.
The basics of proper buttock augmentation at home
There are many different reasons why people cannot and do not want to buy a gym membership and train with a personal trainer or on their own in a specially equipped place. Such people always have the opportunity to train at home, without any help using improvised means as an alternative to dumbbells, kettlebells and other sports equipment. You only need to learn the most important aspects that form the basis of the course to increase priests at home:
- orientation to the result - it is necessary to tune in to long hard work on oneself, since gaining the necessary mass in the buttocks is not an easy task;
- daily stimulation of one’s actions - after starting classes, you need to go to the end, don’t be lazy, don’t give up, otherwise all efforts will go to dust, but the priest will remain “hanging” in his unpresentable form;
- drawing up a training program - you need to consult a specialist or study the material about what type of exercises are suitable for a particular constitution and what kind of ligaments you need to learn to perform in order to achieve a positive result;
- proper nutrition - you need to balance your diet and eat healthy, vitamin-enriched foods that promote muscle growth, and not abound in high-carb content.
Taking into account the above basics, you can first-hand experience step by step how to increase the ass at home without the help of specialists. To do this, with a certain periodicity, perform the main fundamental exercises for the growth of the gluteal muscle.
Squats in the semi-static
Everyone who decided to start work on their fifth point knows which exercise increases their asses as efficiently and quickly as possible. Of course, these are squats. Squats are the most effective exercise in building muscle in the buttocks. In the course of their implementation, not only the trainee’s priest undergoing correction is involved in the work, but also the muscles of the press, back, calves and hips. Moreover, it should be noted that different types of squats work on different group sections of the muscle system.
About how to quickly increase the ass using squats, the exercises are described in a semi-static technique of study. The sequence of their implementation is carried out in a few simple steps:
- starting position - legs shoulder-width apart, arms extended in front of the chest or apart on the sides, the body is level, the back is held straight;
- Slow lowering of the body into the squat - legs bend at the knee at right angles, hips parallel to the floor, emphasis must be on the heel;
- the position is fixed in a static squat for a few seconds - at this moment tension is felt at once on several muscle groups - in the back, hips, pelvic floor - and there is a burning sensation in the buttocks;
- after holding for several seconds in the squat state, the position slowly changes to the initial one by lifting the body and straightening the legs; the action is performed in 3-4 sets of 10-15 times.
Squats with a load
Such exercises with a load differ from semi-static in that at the time of their execution, it is not necessary to fix the body for a while in the squat position, and additional weighting materials are taken into hands. It can be home dumbbells or just water bottles. Later the bottles can be filled with sand - so the load will be more tangible. In the same sequence, all the same actions are performed, with the exception of an additionally taken load and the absence of a delay in static. Squats are performed deeper, it is necessary to bring the ass to the heels as close as possible. The exercise is also performed in 3-4 sets of 10-15 times.
Lunges
Very well help in solving the issue of how to increase the ass at home, exercises such as lunges. If the squats strain and stretch the muscles, causing them to grow and increase in mass, then lunges allow the buttocks to lift and acquire a more rounded shape, which is important for women who dream of an ideal “fifth point”.
The exercise is performed in 3 sets of 10 times on each leg:
- initial position - hands on the belt or lowered along the body along with weighting materials;
- a wide step forward - the front leg is fixed at a right angle in the knee, mandatory emphasis on the heel; the hind leg is bent, the knee almost touches the floor;
- the second step - the legs are replaced in the same sequence, the emphasis is still on the heel, the body is flat, the back is straight.
It is very important to do the exercise in motion. If you perform lunges on the spot, the effect will not be quick and effective. Therefore, to step in lunges, you need to free a certain area in the room of the house or in the yard.
Exercise with lifting your own body weight lying
Another assistant in the difficult task of how to increase your ass at home is to raise your own body while lying down:
- starting position - the position is lying on the floor, arms are lowered along the body, one leg is bent at the knee, the other is raised perpendicular to the floor;
- on the count of “times”, the leg bent at the knee is unbent, trying to raise its own body weight with the second leg still lifted up; at the expense of "two" the body is lowered to its original position, while the heel is inseparable from the floor;
- in an elevated state, a powerful tension is felt on the gluteus muscle, which holds the weight of the entire body of the leg; at the same time, the hands assist in resting on the floor with a heavy lift, the shoulder blades do not come off the floor;
- returning to the starting position, repeating in the amount of 10 times, then changing the legs and repeating the completed complex. Exercise is performed in 3 sets.
Deadlift
There is another effective way to train. How to increase the ass? The exercise called "deadlift" is traditionally performed in 2-3 sets of 10-15 times, assuming a lifting in a bent position of the body of a weighty load in front of you. In this case, the legs should be 10-15 cm apart and be bent at the knees. On account of the “time”, the body leans forward, bending to the floor, but not touching it with a load in the form of an analogue rod, after which, on the account of “two”, it returns to its original position. During the exercise involved the muscles of the buttocks, back and hind femur.
Legs back
An easy exercise to work on how to increase the ass at home is to alternately take your legs back in a position with support standing or in support lying face down. In this case, weights can be used in the form of bags with weights tied to the calf area, or you can perform an exercise without a load in the semi-statics, with a delay of several seconds and tension of the buttocks, the effect will be no less effective.
Elevation Exercise
A good method for working out the gluteal muscles in combination with the caviar and femoral muscle groups is an exercise with lifting the body in a stepwise rise to a height - this can be a high step or other stable support replacing step boards. You can quickly increase the ass at home if you alternately climb this support with different legs with the obligatory focus on the heel. This results in an excellent load on the treasured buttocks and helps to form their rounded shape.
The answer to the question of how to increase the ass at home is not too complicated. It is important to tune in to the laborious process of working on yourself on the path to excellence.