Modern fashion dictates many conditions, and one of the requirements is a beautiful, pumped-up body. And if everything is more or less clear with the abs and triceps, then the question of how to pump up your butt at home still remains relevant. Someone is ready to do anything for the sake of a beautiful figure: some girls go under the knife of a plastic surgeon just to achieve ideal forms. But this extreme measure is not necessary, because you can get a “Brazilian butt” as a result of training and adjusting your diet. There is an opinion that you can actually pump up your buttocks with the most basic exercises, for example, long daily walking or running. Of course, this method of training is really effective, but only in order to get rid of extra pounds and keep the whole body in good shape. Read this article about how to pump up your butt quickly and without going to the gym.
A few important rules
If the question is how to pump up a girl’s butt without resorting to the help of professional trainers, you need to remember several important rules:
- You need to eat right. Even with a serious approach to planning training, there will be no result until you switch to a suitable diet, taking into account BZH (proteins, fats, carbohydrates). If you prefer to follow certain diets, then it is with the balance of nutrients that problems may arise. Herbalife products will help you avoid this. “Formula 2 for women” is a great way to keep your body in good shape. The vitamin-mineral complex contains more than two dozen active ingredients necessary for the health of the body. The daily dose is contained in only two tablets. And for better results, it is recommended to combine this drug with “Formula 1” - protein shakes of ten different flavors. You can kill two birds with one stone: get a full breakfast, lunch or dinner with a high protein content and at the same time saturate your body with essential vitamins and minerals.
- You need to train properly. If you have already switched to proper nutrition, this will not solve the issue with muscle development. You may not gain weight, but your muscles won’t become toned either. So the right training plan is the key to success.
- Need to rest. You cannot spend several hours on exercise machines in the hope of quick results. Yes, the muscles will tone up pretty soon, but the more you hammer them, the more they will hurt. This means that there will be no talk of any further training. Consequently, the next few classes will be disrupted, the muscles will begin to ache, and there will be no benefit from it. Therefore, it is very important to follow the regime and give yourself rest. Eight hours of sleep is your best friend, don't forget about it!
Great, we figured out the rules. What's next? How to pump up your buttocks without heavy physical exercise, lifting heavy weights and a huge investment of time? To do this, you need to buy a pair of leg weights and develop a home workout program for yourself.
How to make a “Brazilian butt” out of a punt
The term “Brazilian butt” means large and strong buttocks with a pronounced rounded shape, which natives of Latin America are famous for. Under such “balls” there are no folds that give a saggy appearance, there are no manifestations of cellulite on the surface, there is no pronounced fat layer, the skin is uniform in structure.
Fat = Brazilian?
The established phrase is not applicable to the thick and voluminous butts of sweet lovers. A loose, heterogeneous structure and jelly-like volumes are not attractive. Moreover, a fairly slim plump person may have a small butt with an inexpressive relief. The “Brazilian butt” is the result of hard work in the gym and correct nutrition. The rounded and convex shape of the buttocks is ensured by a well-formed and powerful gluteus maximus muscle, which is located closest to the outer surface and evenly covers both “hemispheres” on the outside.
To create hypertrophied muscle volume, heavy strength exercises are required. Muscles grow larger after recovery when micro-tears in muscle fibers are repaired. Fibers are damaged when working with extreme weights, slow repetitions and holding at the point of maximum tension.
Features of the training process
In order for your shape to “grow,” you need to take a break between workouts for a certain muscle group (in this case, the gluteus maximus muscles). Muscle growth occurs during the rest period. Therefore, plan exercises to form a “Brazilian butt” in such a way that there are 1-2 days for recovery between workouts.
Exercises that “pump up” muscles are done slowly, without jerking or haste. Your program is 4 or 5 sets of 5-8 repetitions. It is important to feel the work of the gluteus maximus muscles, alternating periods of tension and relaxation. If your butt “burns” and contracts during the approach, you are on the right track.
If equipment is used, the maximum weight is needed, the number of repetitions is small. Work “to the limit” of your capabilities. A break is required between approaches.
You need to exercise regularly, since the gluteal muscles quickly lose tone.
Before starting classes, you should warm up the joints on your legs (especially your knees) and your back. Finish your workout with stretching - this technique will relieve muscle congestion and tightness, and also speed up the removal of waste products from the tissues.
How to understand that the training was successful
The next day you feel “strep” in the gluteus maximus muscles. If it's easy for you, your butt won't grow. Are you used to the exercise? Add weights or change the program. You can get rid of muscle pain by resorting to sports massage. A hot bath or cardio exercise also helps. All these methods will speed up the removal of decay products.
We develop a training program
It’s worth noting right away that it will be quite difficult for a girl to pump up her buttocks at home. With the help of simple exercises, you can tone the gluteal muscles, make them more toned and elastic, but it is unlikely that you will be able to achieve a “Brazilian butt”. You shouldn’t despair: if you plan to strive for Kim Kardashian’s shape, it’s better to go to the gym, see a professional trainer who will develop a training program and help you adjust your diet. And if you just want to tone your gluteal muscles and make them more toned, then you can get by with home workouts.
So, let's put together an ideal workout plan for working the gluteal muscles:
- Don't forget about aerobic exercise, otherwise, instead of appetizing shapes, there is a risk of getting completely flat buttocks. What is meant by aerobic exercise? Running and walking, with the latter being preferable.
- The training should be strength training with basic exercises - squats with weights. At home, these can be weights or dumbbells weighing up to 10 kg.
- Working range of training: no more than 12 repetitions, rest between sets for 1.5–2 minutes.
You also need to remember about your own anatomy. The gluteal muscles consist of three groups: large, medium and small. Large muscles are responsible for the toned appearance of the buttocks; medium and small give a beautiful hip line.
When working the gluteal muscles, it is important to pay attention to all three groups. As a result, you can achieve a toned silhouette, add volume to your hips and avoid the appearance of cellulite. True, even the most persistent workouts do not always help get rid of the “orange peel”, because this problem does not lie at all in a lack of movement, but in the special structure of the fat layer in women.
Anatomy
Anatomically, the buttocks consist of the following muscles:
- The gluteus maximus muscles are located on top of all the lower layers; they tightly cover the entire surface of the future “balls” - from the lower sector of the spinal column to the femurs. These are large and strong muscles that shape the appearance of the buttocks. Functions: flexion and rotation of the hip, maintaining a vertical body position, pulling the hip to the inside.
- The gluteus medius consists of the anterior and posterior muscles located on the lateral aspect of the thigh. The lower part of the median muscles is covered by the gluteus maximus muscle, attached to the top of the pelvis and the beginning of the femur. “Swinging” medial muscles “hide” the pelvic bones,” providing beautiful lateral roundness, the effect of a steep hip, emphasizing the ratio of a narrow waist and wide buttocks. Designed to abduct the hip outward, return the body to a vertical position from a bend, lateral bends of the body, and hold the body in a stable position when running and walking.
- The gluteus minimus muscles are triangular in shape and are located as deep as possible, from the ilium to the thigh. Needed to abduct the hip to the side and return the body to a vertical position from a tilt when the hips are immobile.
When loading the buttocks, all key muscles are involved in the work, but the deep muscles are more actively involved during static exercises, since their task is to stabilize and maintain the position of the body.
By nature, the shape of the buttocks can be different: square, triangular, round and heart-shaped. The easiest way to achieve the desired effect is for those with a round and heart-shaped butt. The lucky ones who got square and triangular butts will have to work harder. However, no genetics will prevent persistent and disciplined sports fans from achieving spectacular results.
Deep squats.
Take a dumbbell in your hand (you should start with a minimum weight if you haven’t done intense training before). Feet are placed shoulder width apart. Take a deep breath, squat until your thighs are parallel to the floor, and push your buttocks back as far as possible. Trainers explain this exercise as "trying to sit on an invisible chair." As you inhale, return to the starting position. During this exercise, your back should be perfectly straight, and your knees should not protrude beyond your toes when squatting.
Cardio training
Unlike strength training, which gives volume and shape to the butt, cardio training is aimed at burning subcutaneous fat, which “covers” the buttocks. There are no isolated exercises for burning fat in a specific area - with cardio exercise, fat “melts” evenly in all parts of the body.
To form an elastic “fifth point”, running and walking on an inclined surface, uphill, is good. If the treadmill is installed in a horizontal position, the buttocks will shrink.
Prefer a measured pace. Remember that the fat burning process is activated 30-40 minutes after the start of the workout. Before starting a fat-burning workout, replenish your water balance by drinking a glass of water. During exercise, drink a little water or a special rehydration saline solution every 10-15 minutes. If your goal is weight loss, don't quench your thirst with juice and carbohydrate drinks during a short workout. But after exercise, drink a glucose solution to restore glycogen reserves in the liver.
Romanian cravings.
It is considered one of the best exercises for working the gluteal muscles and the back of the thighs. Place your feet shoulder-width apart, bend slightly at the lower back. As you exhale, bend down, moving your pelvis back and lowering the dumbbells along the line of your legs. When you bend below your knees, you can return to the starting position. When doing the exercise, you need to pay special attention to working the back of the thighs: it is these muscles that should cause the tilt, and not the back muscles.
Which toys to choose 3
Anal stretching is an activity where one toy is unlikely to be enough. You can definitely find universal products that will suit almost any user. But in most cases, you will need several items.
- Anal cones. This toy must be inserted a little further into the anus during each stretching session. Which will help stretch the hole over time. Avoid movements that are too sudden and cause pain. Do not immerse the cone too deeply: the exercise should be carried out calmly, relaxed, through micro movements.
- Dildos. First, measure the width and length of the toy that you use comfortably. If you don’t have one yet, insert one or more fingers into the anus and measure their width. After this, you can purchase a dildo slightly wider than this diameter.
It is advisable to purchase a product with a cone-shaped tip - this makes it easier to penetrate the anus. It is also recommended to pay attention to products made from silicone - this material is the “gold standard” for most sex toys. The remaining functions of the dildo - design, color, texture, vibration - are not so important. It all depends on your taste.
- Butt plugs. These are also cone-shaped silicone objects that allow you to stretch the anus as painlessly as possible. A distinctive feature of traffic jams is the presence of a base. It allows you to securely hold the toy so that it does not sink completely into the body.
Split squats.
Take dumbbells and stand with your back to any stable furniture (chair, sofa). Bend one leg at the knee and place it on the support, take the other one step forward and smoothly lower down until the thigh is parallel to the floor. The exercise is done 8–12 times on each leg. The step must be large: the load must go to the leg that you put forward, the back one simply serves as a support.
Let's get in the butt!
It so happened that I fell and slipped and broke my spleen, which later had to be removed. But at first, I got up and, with a broken spleen, tried to lead an unhealthy lifestyle for another week: I smoked a lot, made obscene jokes and readily responded to flirting.
On the day before the operation, I even went to the Petrovich club to dance for those who like girls over thirty and who also have a club card. She didn’t dance herself, as she was already moving with great difficulty. But she did a small performance.
My unhealthy pallor and swollen belly gave me thoughts about my situation, so my friend Kamionsky and I agreed that we would imagine that I had become pregnant without permission from him. Some took the situation to heart. And then until five in the morning I sat in karaoke on Begovaya, didn’t sing - I didn’t have the strength, but I was very happy, watching how others were enjoying “Vladimir Central”. In general, karaoke is a wonderful place. What types spend their leisure time there! Men of difficult fate, women with experience, but who managed to overcome adversity, well-groomed and well-fed. One of them will come out and sing “Walk, Crazy Empress!”, and you can immediately imagine how five years ago she came to conquer Moscow, stood on Dmitrovka. When I get better, I’ll definitely go to karaoke again!
In the morning, however, we had to call an ambulance, as the pain had already become unbearable. At the district hospital it turned out that there were two ruptures in the spleen and the situation was quite critical and needed to be removed. I quickly burst into tears and agreed to the operation.
Needless to say, intracavitary surgery under general anesthesia is an unpleasant and sad business. Two such operations had to be done. As a result, I spent several days either on the operating table or in intensive care.
All the doctors and surgeons were friendly and joked with me (I think it was because of my centimeter-long clear false nails). What else could stimulate their sense of humor if I lay naked all the time, without makeup and in bandages?
I remember one person asked me: “Does your blood clot well?” “Well, I don’t know,” I mumbled. “It doesn’t stop well under water.” - “What are you doing underwater?” – he was surprised. - “I shave my legs, if I cut myself, the blood doesn’t clot for a long time.” - “So you should do epilation, not shave!” So, word by word, we moved away from the topic of blood clotting.
The tiled walls of the intensive care unit made an indelible impression on me. The same “pink marble” with an ornamental edging at waist level is in my toilet at home. Three unusual people were on duty in the intensive care unit: a woman with a small beard, a gay psychopath who enthusiastically talked to himself when left alone, and a young man of about eighteen with a short haircut and a serious face, at first glance a typical representative of RNU. His name was Vanya, he looked after me, that is, he gave injections and put in IVs. He did everything responsibly and on time, and I have no complaints against him, except for the intramuscular injections. These injections are quite painful (if anyone has not had the good fortune to experience this on themselves). Usually they are done in soft places. So, this Vanya became the first and only man whom I begged: “Vanya, please, let me fuck you in the ass!” - "No! – he was adamant. “You can’t turn around after surgery.” And he stuck three syringes with antibiotics into my leg, which made my leg hurt worse than my cut stomach.
Afterwards, I lay sadly in a ward with three old women for another ten days without any incident. I remembered my previous languor. That time there was much more romance and courage. I ended up in the infectious diseases hospital, in the viral hepatitis department. The contingent there is from fifteen to thirty years old. 90 percent used heroin. But this did not stop us from having sincere fun: having dances at night, masquerades with plastic costumes, and once even a poetry evening! I’ll tell you more about that next time.
Lifting the pelvis while lying down.
Lie on the floor, bend your knees and place them shoulder-width apart. Now begin to lower and raise your pelvis. To make the exercise more effective, you can place something heavy on your hips. At the top point, hold for 30–50 seconds, squeezing your buttocks as much as possible.
Such exercises, combined with proper nutrition, will help you achieve the desired result within a few months of training.
What would a standard training program look like?
- Day 1: Deep squats, lunges, plies and swings, 3 sets of 8-12 reps per exercise.
- Day two: Romanian deadlifts, split squats, lunges, swings, 3 sets of 8-12 reps per exercise.
Gradually increase the load: either increase the weight or the number of approaches. Before training, there must be a ten-minute warm-up, which will warm up the muscles and avoid injury.
What exercises can you do to pump up your butt at home in 1 month?
Next, I will tell you which, in my opinion, exercises for the buttocks and thighs are the most effective.
By the way, there is one interesting fact. To make your butt visually higher, you also need to train your lower legs (calves and soleus muscles). Try standing on your toes and you will feel your buttocks tightening and lifting. Therefore, we definitely include an exercise for calves in our training program.
The exercises below can be used as a complex and initial training program to pump up your butt at home. Do them 2-3 times a week. The total duration of the workout should be 40-50 minutes. Rest between sets – 1 minute, between exercises 3 minutes.
In a month, you will see that your butt has become much more toned and beautiful.
Squats
Squats are an effective exercise to quickly pump up your butt at home.
The most effective exercise for the legs, and, of course, for the butt, is squats. A beautiful butt is impossible without beautiful, slender and toned legs. And squats are a complex exercise that trains almost the entire body: legs, buttocks and back.
I recommend squatting with a stick (or mop:) on your shoulders. This technique is used for barbell squats. If in the future you decide to squat not at home, but in the gym, then it will be easier for you to squat with a barbell, since you will master this technique.
A few important rules when doing squats so as not to harm yourself.
- The back should be straight and not bend. Otherwise, you can get an intervertebral hernia.
- The knees should not protrude beyond the toes. Otherwise, you may get a knee injury. Push your butt back as far as possible.
- Don't squat deeply. The thighs should be parallel to the floor, and the butt should not fall below the knees. Squats that are too deep can put dangerous stress on your knees.
If squats at home are too easy for you, you can buy dumbbells and squat with dumbbells. No dumbbells? Take bottles of water, or wear a backpack with books - also an option.
Lunges
How to do lunges to pump up your butt
Lunges are a great exercise for enlarging your hips and buttocks. Lunges are a good way to work your legs and buttocks, making them more elastic, toned and sculpted. There are many variations of lunges, but my favorites are straight lunges in place and walking lunges. The difference between them is that when you lunge on the spot, you step back, and when you lunge up, you return to the starting position. When walking with lunges, on the contrary, you step forward, and when you rise, it turns out that you move one step forward.
Tips on how to do lunges correctly.
- Keep your back straight.
- The knee, as with squats, should not protrude beyond the toe. The thigh should be parallel to the floor.
- Lift your body using the muscles of the buttock of your front leg.
- Inhale as you lower, exhale as you rise.
You can do this exercise with or without dumbbells, depending on your fitness level.
You can start with 3 sets of 10-12 repetitions on each leg. Over time, you will feel the load, and you will be able to adjust the number of approaches and repetitions that are optimal for you.
Swing your legs back
Swinging your legs back is an exercise for the buttocks to quickly pump up your butt.
If squats and lunges are complex exercises for the legs and butts, then swinging your legs back is a very cool exercise specifically for the buttocks. It also tightens the thighs. There are several variations of swings, but the most effective is swinging your legs from a standing position on your knees and hands or elbows, whichever is more convenient for you (dog pose, on all fours).
How to do swings? Get into the starting position on all fours. Slowly move your leg back. The back should be straight. The leg can be pulled back in a straight position, or bent at a right angle. I recommend combining the straight and bent leg option.
If your buttocks “burn”, it means you’re doing everything right. Do it through “I don’t want”, through “I can’t” and despite the burning sensation.
Do about 3 sets of 20 reps with each leg. In the last approach, you can do the maximum number of repetitions.
If the exercise is too easy for you, buy leg weights.
Lifting the pelvis while lying on your back
The pelvic lift while lying on your back is one of the best exercises for the buttocks to quickly pump up your butt.
The pelvic lift while lying on your back is perhaps the best exercise for the buttocks.
How to do a pelvic lift while lying on your back? Lie on your back, stretch your arms along your body, bend your legs at the knees and place your feet on the floor. As you exhale, slowly lift your buttocks. At the highest point, freeze for a moment, then slowly lower your pelvis. Try to feel how your butt tenses. Do not lower yourself completely, your butt should not touch the floor - you need to maintain tension throughout the entire exercise.
To begin with, I also recommend doing 3 sets of 15-20 repetitions.
If the exercise seems too easy for you, you can use additional weights. Place something heavy on your lower stomach, holding it slightly with your hands. It could be a thick book, a water bottle or something else.
How to quickly pump up your buttocks
You can pump up a girl’s buttocks in 2–6 months of regular training. The fact is that everything depends on the individual characteristics of the body, metabolism, properly selected nutrition and training program. Some may notice positive changes after just a couple of weeks of intensive training, while others will have to sweat longer for the desired result.
In any case, the only way to quickly pump up your buttocks is in the gym. Home workouts can also be effective if you are capable of iron discipline and regularly perform the exercises from your program.
Those who cannot achieve the desired forms should pay close attention to an exercise such as hyperextension. It is performed exclusively on a special simulator, in the first stages - only under the close supervision of a trainer, because it requires the correct technique. Otherwise, instead of a positive result, you may get problems with the spine. This exercise is effective not only in pumping the buttocks, but also allows you to work out almost all muscle groups.
You will also have to adjust your diet: exclude flour, fatty foods, and sweets. If you have a sweet tooth, it is better to replace chocolate with fresh fruit or Herbalife protein bars, which not only can become a complete snack, but also have a pleasant taste.
Myths around anal sex.
What is anal sex, how to properly prepare for it and how to do it? The topic of this type of sexual intercourse causes numerous disputes and gives rise to speculation and rumors. Indeed, many fears exist, but most are just myths and have nothing to do with the real state of affairs.
Myth 1. The desire to try anal sex indicates a hidden gay orientation. Scientists involved in research in this area have come to the conclusion that a healthy desire for sexual diversity has nothing to do with homosexuality. This is a sign that a man strives to experience new sensations in bed, wants to experiment and give pleasure to himself and his chosen one.
Myth 2. Anal sex carries a risk of HIV infection. In fact, the risk of infection increases due to damage and wounds located on the surface of the large intestine, and blood, as we know, is the easiest way for viruses to spread. But with unprotected vaginal sex, nothing prevents infection either. In this sense, all types of sexual intercourse can be dangerous. To eliminate this problem, there is a wonderful remedy - a condom.
Swing in sex - what types are there and how can swingers find a partner?
Myth 3. Anal sex is painful and unpleasant. Indeed, many women who decide to have anal sex complain of discomfort and pain. The initiative in anal sex belongs entirely to the man, and the success of this activity largely depends on his experience and sensitivity. Pain during this type of sexual intercourse is most often caused by a lack of lubrication in the anal passage. This disadvantage can be easily compensated for by purchasing lubricant in a specialized department. It will ensure easy penetration and absence of pain during friction. Over time, partners will be able to choose more comfortable positions, learn to understand each other’s sensations and receive the highest pleasure. It has been proven that if a woman has not been able to develop the ability to orgasm vaginally, then through anal sex she can bring herself closer to this. By the way, touching and caressing the anus with the tongue causes powerful arousal not only in women, but also in men. The main thing is that partners should not have complexes and be able to completely relax.
Types of sex: 41 options from classic to extreme
