How to pump up a girl's ass at home?

What do you pay attention to when you see a beautiful girl? We all understand how important charisma and intellectual ability are. But will you notice them at your first meeting? Do you pay attention to a girl who does not look after herself and does not monitor her appearance and figure?

What attracts men in a female figure

A survey of men aged 25 to 40 years showed that in the first place there are toned and slender legs, in the second - a swollen butt, and the third by right is the chest, and at the end of the list there is a press and a flat stomach.

According to statistics, 75% of men when looking at a female figure in the first 10 seconds pay attention to the ass. As we see, this is one of the significant external qualities of girls. And how to pump up the ass at home, if there is no money for the gym? Is it possible? Or is it necessary to "plow" in the hall with great weight? Let's get it right.

Women's Beauty Standards

From year to year, the standards for the female body are changing, this is partly due to the fashion that Internet bloggers and stars dictate to us.

At the time of the Renaissance, there was a fashion for completeness, in the 1960s, at the time of the popularity of the famous Twiggy model, famous for a thin body and big eyes, excessive thinness and a male type of figure came into fashion for the next 10 years. Then, in the dashing 1990s, the girls went crazy over a flat tummy and a large chest. Over the past 10 years, there has been active promotion of a sports lifestyle, and where there is sport, there is an all-round enthusiasm for proper nutrition and training, as a rule, in the gym.

Why are you still not pumped up

If you have ever wondered how to pump a girl's ass, then you probably rummaged through a bunch of sites. And if you are reading this article, then most likely the desired result has not been achieved. Why? Yes, because it is impossible to get a beautiful, pumped-up ass in a week, a month or a year, if you do not devote enough time to training and do not engage constantly. At the same time, it is important to eat right and pay attention to healthy habits, such as sleeping, walking in the fresh air, a healthy diet rich in vitamins, minerals and protein.

Buttocks cannot be pumped separately from the legs and other muscle groups. Be sure to pay attention to them in your workouts. So all your muscles will be in good shape, and you will not injure your joints before you get a beautiful pumped-up figure.

Workout at home

It doesn’t matter whether you work out in the gym or at home, you can pump up the ass. How to do it? There is only one answer - the regularity and the correct technique of the exercises performed. Would that be enough? Of course, because if you give a load to muscle fibers and at the same time create a calorie surplus (gaining more calories than energy costs), the result will not be long in coming.

A huge number of bloggers and fitness stars do not go to the gym and at the same time have a slim body and toned buttocks.

The secret of a beautiful body is the regularity of training and the gradual complication of exercises. It is also necessary to provide the body with the necessary number of calories, which means that you need to eat right, eat proteins, fats and carbohydrates in the required proportion.

Gluteus anatomy

The gluteal muscles are one of the largest muscles in our body. Therefore, they must be downloaded at the beginning of the workout.

Recall that training can be of the type of fullbadi (the whole body in one workout) or split training (workout of 1, 2 or 3 muscle groups in one workout). In split training, 1 large and 2 small muscle groups are involved, this approach is available to more professional athletes.

The gluteal muscle, depending on the type of muscle fiber, is divided into:

1. The gluteus maximus muscle.
2. Gluteus maximus muscle.
3. The middle gluteus muscle.

To answer the question of how to properly pump your butt, you need to figure out what types of exercises are required for each type of muscle. After all, we need to pump the ass evenly, otherwise it will not be round enough and taut.

Types of exercises

How to quickly pump up the ass at home? Very simple, if you competently approach training. You need to know that all exercises are divided into:

1. Basic.
2. Isolating.

Let's consider some of them.

Basic exercises

Not sure where to start? Make a base. Basic exercises are necessary to influence the gluteus maximus muscle. With exercises on it, the buttocks acquire a round appetizing shape. And if in a week it is impossible to fully pump your ass at home, then in a month of regular exercises your buttocks will tighten and look much more attractive.

Round butt squats

“Squatting” is what they say about girls with pumped booty. Yes, of course, the squat is the head of everything, but it is important to do it correctly. Squats are the basic exercise, both for the fair sex, and for the strong half of humanity. And, if men just need to do them in the hall, holding a bar with at least a couple of three pancakes on their shoulders, then the girl can pump up her ass at home. How? Everything is very simple - for a start we do an exercise without weight, subsequently weights can be added.

In order for the results to progress, you need to either increase the weight or change the complexity of the exercises. To increase weight, you can buy dumbbells, a bar or just pick up water bottles (suitable at first). Also, the first time (in order not to buy constantly weighting materials) you can change the concentration of the load, doing sets of exercises and alternating the number of repetitions and approaches.

Squat technique

1. There are several ways to place your legs: wide, medium, narrow. The wider the legs are apart, the more the emphasis is on the ass. With narrow legs, you focus on the front of the thigh. We put our legs wider than shoulders.
2. We pay special attention to the knees, this is necessary in order to reduce the load on them and not get problems with the joints. Knees should look towards the socks, and also in no case go beyond the socks. Watch your knees in the mirror!
3. The back should be in a natural deflection, do not lean too forward (only a slight forward inclination is allowed). In part, the slope will depend on stretching, skeleton features and individual parameters (for example, growth).
4. We try to squat so that the legs are parallel to the floor at the bottom. The lower you sit, the greater the emphasis will be on the buttocks.
5. Do not forget about breathing. Proper breathing will help to do more repetitions, which means that it is better to strain your muscles during training, while not taking away a large amount of energy from you.

In any exercise with effort, we exhale, while relaxing, we breathe out. For example: crouching down, you inhale, exertion, when lifting the weight up, exhale.

How can a girl pump her ass at home? Be sure to count the number of repetitions and approaches in the exercise and rest between them.

Quantity and repetitions: while you are just a beginner athlete, 3-5 approaches 15 times will be enough for you. If weight is added, then a more individual calculation takes place. Can be reduced to 12 repetitions. Make sure that your muscles become clogged, but, after the last repetition, the technique of performing the exercise must in no case be disturbed.

In any exercise you are doing, you should, in your 3-5 approaches according to your program, make such a number of repetitions so that the last ones with perfect technique are difficult for you.

Between approaches, we rest for 1-2 minutes, depending on your preparation and the difficulty of implementation.

Lunges

The next most important basic exercise for elastic priests is lunges. There are many variations to this exercise. Lunges - the most effective exercise, they involve both the gluteus maximus muscle and the thigh quadriceps. For all its benefits, lunges are also a simpler exercise. Performing it with the right technique is much easier, since during the exercise the main load goes on 1 leg.

Types of lunges

1. Lunges in place. Put your right foot in front of you, and your left foot, step back. Sit down as you inhale (the technique remains similar to squats - the knee of the right leg should not come forward). Do 12-15 times on one leg, then change the setting and perform another 12-15 repetitions. This is the first approach. Life hack: With the next approach, you can start with the leg on which you finished. So the load on the muscles will be more effective.
2. In any exercise, the knees should not go behind the socks. They should be directed towards the socks. And with lunges, the angle formed by the knee should be 90 degrees. Watch yourself in the mirror or shoot a video!
3. Lunges in motion. The technique is the same as for lunges on the spot, but now you are alternating legs in one approach. At the same time, you can step forward and backward (optional). In one approach, you should have 24-30 repetitions. Only 3-5 approaches.
4. Step by step. Exercise is similar to lunges in motion, but is not done in one place. To do this, you can pace the hall or along the corridor, if the dimensions of the room allow you. Of course, in this way pumping the ass at home is more difficult. But try, the exercise very well loads the butt and legs and trains coordination of movements.

Deadlift

Awesome exercise for the buttocks and back of the thigh. There are a large number of options for execution. But as part of the article, we will talk about the main ones.

Deadlift Technique

1. Put your legs a little narrower than shoulder width.
2. Bend your knees (make your knees “soft”).
3. Pick up weights if you work with them.
4. As you inhale, lean down to maximum height as far as your stretch allows. You should feel the stretch of the back of your thigh.
5. As you exhale, go up without bending your knee joints.

To increase the load, you can do deadlift on one leg. Is it possible to pump up the ass? Of course, for this, put the second leg on a sofa or chair and perform the exercise on the right and left leg in one approach. You can start the next approach with the leg on which you finished.

We perform 12-15 times in 3-5 approaches.

These are the basic basic exercises. It is they that contribute to the intensive growth of muscle mass, affect the large and medium gluteal muscles, and include other muscles in your work (for example, your back, legs, and even the press). These exercises are required for every workout on the legs. But you can alternate and do 1-2 basic exercises in one training session (depending on the total number of exercises). And if you don’t pump up your ass for a week at home, then it is the basic exercises for this period that will noticeably tighten all the muscles.

You should not do more than 6 exercises in one workout. In this case, you can have 2-3 basic exercises and 3-4 isolating ones.

Insulating exercises for the buttocks

Isolation will "finish off" your buttocks. At the same time, these are simpler exercises, so we perform them at the end of the training. We will not write much about these exercises, since the basic rules will be similar to the base: you also follow the breathing technique, but you can perform more repetitions in one approach (15-20 times). If the exercise is given too easily, then we perform it before burning in the muscles, but without breaking the technique!

1. Raise the pelvis up or the gluteal bridge. You can do it while lying on the rug, and leaning your shoulders on the sofa. The bottom line is simple - the legs should be bent at the knees, and you lift the buttocks up to a burning sensation. We raise to the maximum height that we are capable of, and in the end we squeeze the buttocks.
2. Walking on the platform: you can purchase a special platform in the store, or you can step on the sofa, bench or stool. It is important that the support is stable. Therefore, steps in the stairwell are suitable for the exercise - we step through one. As they say, there would be a desire.
3. Abduction of the foot: We get on all fours and alternately take the leg back and up to the maximum level. We perform 15 times on each leg in 3-5 sets. Exercise is done with your own weight, so the number of repetitions in the approach can be increased. If there are weighting materials for the legs, then put them on. Weighting agents can be purchased at any sports store. The average price is 400-700 rubles, but they will pay off more than once.

One variation of this exercise is to move your legs to the side. A little different muscles are involved, so alternate to work out all the muscle fibers of the priests.

Training should be structured as follows

1. Warm up (5-6 minutes) - run intensively on the spot, walk the stairs, knead the joints. The body must prepare for the load.
2. Basic exercises for 1 muscle group - 2 exercises.
3. Isolating exercises for muscle groups - 3-4 exercises.
4. Press.
5. Hitch 10-15 minutes.

The total training time is about 1-1.5 hours.

Training will definitely help to pump the girl up the ass. How? Very simple, because if you constantly exert pressure on the muscles, then gradually the muscle fibers will increase in size. However, for growth, you need to provide them with all the nutrients, vitamins, trace elements and the necessary caloric intake.

To grow muscle, you need a surplus of calories, and weight loss requires a small deficit. It is impossible to build muscle and lose fat, but you can tighten your body and make it more attractive.

Nutrition during training

We increase the calorie content of the diet by 10-15% if you have a normal weight. If the weight is above the norm, we eat within the framework of our calorie content, calculated by a special formula:

• Men: 66 + (13.7 by body weight) + (5 by height in cm) - (6.8 by age in years);
• Women: 665 + (9.6 per body weight) + (1.8 per height in cm) - (4.7 per year of age).

Next, we multiply the results by the index of your activity:

• If you are not doing at all, then multiply by 1.2.
• If you train according to our program 2-3 times a week and you have relatively sedentary work, then we multiply by 1.375.
• At more intense loads, the coefficient varies from 1.55 to 1.9, depending on the complexity of the load and mobility during the day.

The resulting figure is your main metabolism, necessary to maintain the body and ensure the viability of all organs. Few people know, but then to this formula you need to add 10%, which the body spends on digestion. Is it possible to pump up the ass without a surplus of calories? No, for progress you need to decide what you want - to lose weight or pump up:

• To gain muscle mass, you must add 10-15% to the figures obtained.
• To maintain, we leave these numbers, this is the number of calories you personally need.

For weight loss, subtract 10-20%, but remember that this way the gluteal muscles will not grow intensively in your body, because nutrition is necessary for their growth. But at the exit you will get a more slender and toned body and butt, which is already a good result.

And finally, we will talk about the ratio of BZHU (proteins, fats, carbohydrates). Be sure to consume all of these macronutrients. BZHU should be in the proportion of 20%, 30%, 50%, respectively.

It is more convenient to consider the calorie content of the diet, as well as the content of macronutrients in it in specialized programs, for example, Fatsecrets. It is free, and the main plus is that you can hammer your favorite products directly by the barcode on the label.

Output

As you can see, you can pump up the ass at home, and your results may even exceed the results of people involved in the hall. Indeed, in training, the main thing is not the venue, but consistency, correctness and attention not only to exercises, but also to nutrition, as well as healthy sleep.

Remember, with intensive training, you must sleep at least 7-9 hours.

Lovely girls! It is advisable to train 3-4 times a week. More often than not, give the body and muscles rest. Remember that muscles do not grow during exercise, but during rest between them.

We wish you good luck, progress and let your buttocks come closer to the ideal that you painted in front of you every day and with every training.

And finally, a small life hack: visualize, imagine your dream figure, photograph your progress and your motivation will only grow with each workout, and in the eyes of other girls and men you will become more and more attractive!