In order for your body to look beautiful, it is important to keep it in good shape with regular exercise. Some girls are wondering today how to pump up the ass. Correctly perform certain exercises still need to be able to. How and what to do to achieve a good result will be described below.
How to pump up the ass correctly with squats?
Surely everyone heard that in order to get round and elastic buttocks it is necessary to do as many squats as possible. One cannot argue with this: such an exercise will really make your ass fit. However, it affects not only the gluteal muscles, but also the muscles of the calves and thighs. Therefore, if you do not want your legs to become embossed, like a beginner bodybuilder, you should follow some rules.
So how to pump up the ass right? First of all, it should be remembered that the legs should be spread as wide as possible, at least wider than the shoulders. Therefore, to carry out the exercise, it is better to wear sneakers, even if you do at home (rubber will prevent the feet from slipping). Next: keep your back straight. In this case, the buttocks themselves should be maximally set back. For starters, you can practice doing squats on a chair. Fitness instructors note that they can be both deep and not very. At the same time, to achieve the best possible result, it is better to use weighting agents. The exercise should begin with three approaches 20 times, gradually increasing up to 60 times.
How to pump up the ass?
It is necessary to understand that you cannot make your buttocks perfect with just squats. And if possible, then the effect will have to wait a very long time. And so you should adopt some more great exercises.
One of them is swinging legs. Stand against the wall, rest against it with your hands and, standing on your left foot, start raising your right foot back. After 15-20 rises - to the right. In this case, you need to direct the socks on yourself, and buttocks to strain. Then swap your legs and repeat the exercise.
About the same way you can perform it, lying on its side. Lift your leg up or back 20 times.
Being interested in how to pump up the priest correctly, take on arms the so-called lunges. First you need to stand up straight and place your hands on your belt. Then take a wide step forward with your right foot and sit down deeply. Return to the starting position, and then repeat the attack again. In total, they need to be done at least 20 with each foot. At the same time, it is useful to spring up, as if in a squat position.
A few words must be said about nutrition. If you dream of tightened buttocks without cellulite, you canโt do some exercises alone. You must remember about nutrition: reduce the intake of sweets to a minimum or stop altogether, carbohydrates in your diet should be complex (cereals), try to replace animal fats with vegetable fats, and consume protein from chicken, cottage cheese and eggs.
Many people want to know how to pump up the ass for a week. Alas and ah, with the help of only one exercise and in such a short time this is impossible to achieve. Only long continuous training and proper nutrition can give you a beautiful and toned body.