So, you realized that your appearance has ceased to seem athletic, and passing men stopped paying due attention to you? Want to get your ass in shape? You do not need to go to gyms every day or purchase expensive gym equipment. A stunning result can be achieved at home. So, how to quickly pump up the ass at home ? First of all, you will need a positive attitude and willpower in order to develop the habit of regularly exercising. Everything else is a matter of technology.
Warm up - all over the head
Before you start, you need to take 20 minutes to warm up. You can make it dance. This will help to practice dance moves and cheer yourself up. By the way, it is amazing, but among lovers to dance hips and butt always in perfect shape. Well, in more detail about how to quickly pump up the ass at home, it will be described below.
On knees
The first exercise for the hips and buttocks. Get on all fours. Torso forward and focus on the elbows. Perform swings up left and right foot alternately. To begin with, it is enough to do three sets of 20 sweeps without touching the floor with your feet. In the third approach, each time, ending with swings, each leg must be held in the “up” position and muscles are tensed, counting up to 40. Then you can repeat the same exercise with swings to the side (knees can be kept bent).
Lying exercises
In order to answer the question of how to pump your ass quickly at home, you must perform the following exercise. Lie on your stomach and stretch your arms along the body. While straining your buttocks, close your legs and begin to slowly swing them up and down. Do not touch the floor with your feet. Perform also in three sets of 20 swings. In the "up" position, the legs must be fixed for 20 seconds. In addition to pumping up priests, this exercise strengthens the lower back. Still want to know how to pump your ass at home? In this case, one exercise that should be performed while lying on your back can help. It is necessary to spread the legs wider than the shoulders, raise them and keep them on weight. In this case, the right foot should be rotated counterclockwise, and the left foot - clockwise. Perform in three sets of 15 times. Exercise gives a load on the lower muscles of the press, hips and buttocks.
Parting words
If you are still considering how to quickly pump up your ass at home, here is another exercise. It is simpler than the previous ones, but no less effective. Spread your legs wider than your shoulders and do deep, slow squats. A familiar exercise? Yes, but you need to perform in three sets, 20 squats in 20 seconds.
Conclusion
Muscle pain is a good sign. And if you have muscle sore after performing the exercises, then you should not give up and wait for it to end. All training should be approached regularly, and do not feel sorry for yourself. Otherwise, all efforts will not lead to anything positive. Now you know how to quickly pump up your ass at home. It is up to you to decide, and only you can know whether you will be able to do this or not. Good luck in the fight for a beautiful figure!