How to quickly make your butt big and pumped up at home

Are you striving to get curvy and firm buttocks like Jennifer Lopez, Beyoncé, Nicki Minaj or Sofia Vergara? It takes a lot of hard work and persistence to get the right shapes in the right places. Effective exercise and a healthy diet and lifestyle can significantly improve both the size and shape of your butt. Want to know how? Read on.

It is important to understand that in order to pump up your butt, you must work both the muscles in your legs and the fat in them. There are three groups of thigh muscles: gluteus maximus, gluteus medius and minimus. The more you exercise them, the more they will grow, giving your butt a rounder appearance. For large, firm and firm buttocks, be sure to take care of the fat layer above the muscles. Depending on the current amount of fat around your butt, you will either have to lose weight or gain weight.

So, let's see how you can get tasty buttocks naturally.

Exercises

It is the work of the three muscles of your buttocks that will build and strengthen them.

Gluteal bridge

This is a good exercise for warming up the gluteal muscles. It may seem a little challenging at first, but you will become more comfortable from the second day.

Technique:

• Lie on your back with your legs bent.
• Place additional weight on your pelvic area.
• Lift your pelvis off the floor and then lower it back onto the mat.
• Repeat this 10-20 times.

Single leg glute bridge

This is another warm-up exercise, the so-called hip exercise. If you sit a lot during the day, then this exercise is ideal for you.

Technique:

• Lie on your back with your knees bent; feet are flat on the floor.
• Keep one leg on the ground and the other straight and lifted up.
• Shift your weight to the heel of your foot on the ground and exhale.
• Squeeze your buttocks as you inhale as you reach the top position. Then return to the starting position.

Diagonal swings

This exercise perfectly works the gluteus maximus muscle and gives you a beautiful Brazilian butt, and you don’t need to go to the gym to do it.

Technique:

• Get on all fours on the floor.
• Let your knees and palms support your body weight.
• Now bring your right knee towards your chest and then lift your right leg back as high as possible.
• Repeat this with your left leg.
• Do 10 times per set.

Lunges

This is one of the best exercises to tone your buttocks. Try adding additional weights when you do this exercise. Just pay close attention to the technique, as incorrect execution can lead to pumping of the hamstrings.

Technique:

• Stand straight, place your feet at a distance of 3 cm from each other.
• Step forward with your right foot and bend your left knee.
• Do the same with your left leg.
• Repeat 10 times per set.

Side lunges

This exercise will help you tone your buttocks and inner thigh muscles.

Technique:

• Stand up straight and spread your legs more than shoulder-width apart.
• Look straight ahead, bend your right knee and squat down.
• Return to the center and repeat the same for the left side.
• Do 10 times per set.

Scissors

This is a great way to tone your buttocks as well as your lower abdominal muscles.

Technique:

• Lie on your back on the mat. Extend your arms fully, palms down.
• Slowly raise both legs.
• Now raise your right leg at an angle of 45 degrees and lower your left leg to a distance of 7-10 cm from the ground.
• Switch legs.
• Repeat at least 15 times.

Leg Raising

This is another exercise for firmer buttocks, as well as lower abdominal muscles.

Technique:

• Lie down on the mat, keeping your feet a short distance from the floor in the air.
• Keeping your arms close to your body, lift your hips off the ground.
• Hold this position for five seconds.
• Repeat 10 to 15 times with both legs.

Squats

Technique:

• Place the barbell on your shoulders next to your trapezius.
• Place your feet slightly wider than your shoulders and make sure that when squatting, your chest does not go too far forward and your knees do not go over your toes.
• Lower yourself into a squat.
• Squeeze your buttocks and thighs as you return to the starting position.
• Repeat this movement slowly for 15-20 minutes.

Plie squat

Technique:

• Stand straight and place your feet shoulder-width apart.
• Make sure your toes are pointing outward.
• Raise your arms forward to maintain body balance.
• Lower yourself into a squat.
• Squeeze your buttocks and thighs as you return to the starting position.

Deadlift

Technique:

• Hold dumbbells in front of your thighs.
• Keep your knees straight as you push your hips back and lean forward, lowering the dumbbells down your legs.
• When your back is parallel to the floor, straighten back to complete the rep.

Aerobics

This is a simple exercise. Just get up and down or dance to your favorite music. You can also speed up or slow down. Do this for 15-20 minutes to tighten your butt muscles.

Run

Running is generally good for overall health. However, be careful not to overdo it. You can do intervals, that is, alternate running and walking.

A ride on the bicycle

When you press your feet on the pedals, you tone the muscles of your thighs and buttocks. Cycling is a good outdoor workout that you can enjoy with friends, your spouse, or just yourself.

Climbing (running) stairs

This type of workout is great for your thighs, glutes, core, and heart muscles. It's also great cardio for weight loss. However, please do not do it if you suffer from any medical condition that does not allow you to stress the cardiovascular system.

Yoga

Yoga is another option for firm buttocks and toned thighs. Find a good yoga trainer and attend classes at least 3 or 4 times a week.

Exercises for the buttocks according to the first type (square)

We need to remove excess volume in the lower part of the body (remove the “ears”), and also work the gluteal muscle to make the buttocks round and voluminous.

Lunges: We recommend performing this exercise with weights. We hold a dumbbell (from 1 to 5 kg depending on your level of fitness) in front of you at chest level. Lunge forward and squat, bending your knees 90 degrees. We turn the body towards the forward leg. 15 reps per leg.

Cross lunges: We shift our body weight to one leg, and with the other we take a diagonal, wide step back towards the supporting leg. The supporting leg remains in front, the toe “looks” outward, the second leg is behind, the toe “looks” forward or slightly inward. Bend your knees and squat until the thigh of your supporting leg is parallel to the floor. Make sure that your knee does not extend beyond your toes. Body weight is on the heel. Perform 15 repetitions on each leg.

Swing your leg to the side : Lying on your side, one leg bent at the knee, the second (working) leg straightened, the toe “looking” forward. We do 16 full leg swings, then hold the leg at the highest point and perform “pulsating movements” with a small amplitude 16 more times. Repeat the exercise with the other leg.

Squat with leg abduction: IP: standing, feet shoulder-width apart. we squat, bending our knees to an angle of 90 degrees (the knee does not go beyond the toe, the body weight is on the heels), we straighten up and swing our legs. This is followed by a squat and a swing of the other leg. We do a total of 16 repetitions on each leg.

Eat well

In addition to the above exercises, you also need to change your diet. Basically, you need to focus on adding more protein so that the muscles have the material to “build” a nice butt.

Eating the right foods helps in regulating hormones. Moreover, a healthy diet also improves the effects of exercise, the main thing is to find out your exact calorie intake.

• Squirrels

There are many ways to add protein to your diet. Some good sources of protein: skim milk, eggs, low-fat yogurt, fish, turkey, legumes, meat.

• Fats

The gluteal muscles are covered with a layer of fat. To get a bigger and very beautiful butt at home, you should eat unsaturated fats: fish oil, avocado, nuts and seeds, fatty fish, sunflower oil, olive oil and peanut oil.

Consult your dietitian or download a calorie counting app to find out how much fat you can consume per day.

• Microelements

Micronutrients are nothing but vitamins and minerals that are very important for the proper functioning of our body. Fruits, vegetables, nuts and legumes are excellent sources of micronutrients. As you work out, eat plenty of fruits and vegetables to keep your body from getting tired from lack of energy.

• Carbohydrates

Carbohydrates are important to consume (you can't ignore them completely). The amount of carbohydrates depends on the intensity of training. Good sources of carbohydrates: brown rice, barley, corn, wheat bread, apples, potatoes and grapefruit.

Top 5 exercises against dimpled buttocks

Let's consider effective basic and isolating exercises that allow you to pump up voluminous buttocks and, thereby, help eliminate dimples on the butt.

Squats

In this exercise, it is important to feel the work of the buttocks. To do this, first of all, you need to choose the correct position of the legs. As a rule, short girls (up to 165 cm) perform squats with their feet at shoulder level or slightly narrower. Tall athletes are better suited to having wide legs. But in any case, try both options and choose the one that suits you best.

1. Place the barbell at the top of your trapezius and stand tall.
2. Place your feet at a comfortable width.
3. Turn your socks slightly outward.
4. Perform a squat until your thighs are parallel to the floor.
5. Rise up and squeeze your buttocks at the top.
6. Breathing: squat while inhaling, lifting while exhaling.

Recommendations:

• Avoid leaning forward too much.
• Perform the full range of the exercise.
• At the lowest point, pause for 1-2 seconds.

Leg presses in the simulator

The classic press technique assumes an even load on the entire lower body. But we offer an implementation option from Ekaterina Usmanova, designed to shift the emphasis to the gluteal muscles. A special feature of the exercise is the narrow stance of the legs.

1. Sit in the machine with your back and lower back fully pressed into the seat.
2. Place your feet slightly above the center of the platform and bring them together.
3. Close your thighs and knees.
4. Squeeze the weight while simultaneously pressing your knees into each other.
5. Then slowly lower the carriage.
6. Breathing: press as you exhale, lower as you inhale.

Two key points when doing this:

• do not lift your heels off the platform;
• and also keep your lower back pressed against the back of the machine, otherwise your buttocks will not stretch well.

Swing to the sides

Lateral abductions can be performed both in the gym and at home. For your home, purchase shin weight cuffs or a rubber expander. Here we will look at the crossover option.

1. Stand with your right side in the machine and grab the counter with your hand.
2. Attach the cable of the lower block to your left ankle.
3. Raise your left foot slightly.
4. Move your leg to the side with a smooth swinging motion.
5. Then lower it just as smoothly, but do not place your foot on the floor.
6. Breathing: swing as you exhale, lower as you inhale.

When performing swings, avoid the following mistakes:

• Do not immediately put on a lot of weight, otherwise you will involuntarily help yourself with your body.
• Don't lift your leg high. Raise the limb until the buttocks begin to tense.

Side lunges

The exercise is suitable for both the gym and home training. If you're working out at home and don't have dumbbells, use two plastic water bottles in each hand (or any other weights).

1. Place your feet shoulder-width apart and straighten up.
2. Hold the projectiles near the groin with straight arms or bent at the shoulders.
3. Take a wide step to the side and lower into a lunge.
4. Smoothly rise to the starting position.
5. Breathing: step with a lunge while inhaling, lifting while exhaling.

Lean forward slightly, but avoid rounding your back.

Breeding legs in the simulator

The exercise is designed to work the gluteal muscles. There are several implementation options. Let's look at a technique in which the load falls on the outer sides of the butt.

1. Sit in the exercise machine, press your back and lower back firmly into the seat.
2. Place the movable carriages near your knees on the outer sides.
3. Squeezing your buttocks, gently open your hips.
4. Bring your knees together smoothly.
5. Breathing: dilation as you exhale, reduction as you inhale.

Pay attention to the following subtleties of dilutions:

• When doing this, try to relax your legs as much as possible so that you can work exclusively with your buttocks.
• When bringing your hips together, do not close your knees all the way. This will help maintain tension in your glutes throughout the set.

Change your lifestyle

(1) Early to bed, early to rise

I can say from personal experience that this is some of the best advice I have received in the last few years. Make your bed and slip under the covers, turn on some soothing music and drift off into dreamland. Wake up early in the morning so you have time to work out, check the news, email, and eat breakfast.

(2) Get at least 7 hours of sleep

When you exercise, you are actually breaking down and injuring your muscles. And it is when you sleep that your body repairs and builds them up. Therefore, if you want to be as attractive as JLo, get at least 7 hours of sound sleep. It will also rejuvenate your brain cells and keep you energized and alert throughout the day.

(3) You can create a small illusion

Wear clothes that make your butt appear larger. You can wear high-waisted jeans/shorts/formal pants, jeans that taper near the ankle, denim short skirts, corsets, silk robes, etc.

(4) Drink water

Water is a universal solution to all problems. Toxins that accumulate over time when you exercise are eliminated only with the help of water and nothing else. Increased levels of toxins can make you feel tired and you may stop exercising. Hence, drink at least 3-4 liters of water per day.

Tips for quickly building muscle mass in the buttocks

You will have to diet and train for several months to make significant progress. But there are some clever tips for faster results.

Observe your walking style

Change the way you walk. It's important to do it right. This will affect the appearance of your body. All you have to do is pull your shoulders back and align them.

Use inserts to enhance your buttocks

Another effective way to get bigger buttocks quickly is to use special pads. You can buy them from online stores. They are designed specifically to visually enlarge the buttocks in jeans and trousers.

Thin waist

Shrinking your waist will make your butt more visible. You can always fool people just by tightening your waist. The best trick is compression or shapewear.

If you feel uncomfortable using it, you can also wear the belt over your shirt. However, be sure to wear this belt at the narrowest part of your waist. This will highlight her in the best possible light. It is recommended to use dark, wide or medium-width belts.

Although surgical procedures are already available and provide quick improvements to the buttocks, exercise along with the right diet can provide long-lasting results without too much investment or side effects. But everyone, of course, decides for themselves.

Workout in the gym

You can train at home only at the first stage of muscle development. If you want to get a more serious result, you need to go to a sports club.

So, how to pump up your buttocks in the gym? It’s very simple - you need to practice using special sports equipment. This will help you achieve the desired result much faster.

There are a huge number of useful exercises that will help you achieve your goal in the shortest possible time. These can be both basic and isolating movements.

Exercises for buttocks with free weights

In all modern gyms you can find a rack with dumbbells and several bars with weights. Exercises with free weights are the most effective.

Forward lunges with dumbbells

This basic movement is often done in any rocking chair by both men and women. In order to perform lunges with dumbbells, you must choose sports equipment of the appropriate weight. Beginners work according to a system of linear progression of loads - with each new approach it is necessary to increase the load, starting from a minimum. This method will help the athlete determine his working weight.

The technique for performing the exercise is as follows:

1. Straighten your back and pick up a pair of dumbbells.
2. Keep your body straight throughout the entire approach.
3. Take a wide lunge forward with your right leg.
4. Fix your body position for a few seconds.
5. Return to the starting position.
6. Perform a lunge on the other leg.

Work only with a comfortable weight. This exercise should be performed closer to the start of your workout. The gluteus maximus and gluteus medius muscles are involved in the movement.

© puhhha — stock.adobe.com

Squats

The squat is a very popular compound movement. Thanks to it, the athlete can work not only the gluteus maximus muscles, but also the quadriceps. To focus on the muscle group that interests us, we need to go as deep as possible.

Perform the movement fairly slowly. A beginner should learn the technique under the guidance of an experienced trainer, since squats with a barbell on the shoulders can be dangerous.

The technique is as follows:

1. Stand firmly on your feet, place them slightly wider than your shoulders, toes pointing slightly to the sides.
2. Place the exercise equipment on the trapezius muscles. Grasp the bar with both hands.
3. Straighten your back. Avoid rounding in the lower back and thoracic spine.
4. Inhale - lower yourself down, hips below parallel with the floor.
5. Exhale - return to the starting position. The body does not lean forward. If you help yourself with your back, you need to reduce the working weight. Without straightening your legs to the end, proceed to the next repetition.
6. Perform 10-15 repetitions of this movement.

Don't lift your heels off the floor. Tighten your butt muscles as you squat.

© Vitaly Sova — stock.adobe.com

Plie squats with dumbbells

Another type of squats that is aimed at pumping the adductors and gluteal muscles. Plie can be performed using a dumbbell or kettlebell. Beginners are recommended to start the lesson without special weights.

Exercise technique:

1. Spread your legs wide apart. Turn your feet outward.
2. Take a dumbbell or kettlebell in your hands and keep it lowered in the center between your legs.
3. Start to lower yourself slowly. The body does not lean forward.
4. The bend angle at the knees should be at least 90 degrees.
5. Rise to the starting position. At the top point, you do not need to straighten your legs; immediately start a new repetition.
6. Perform several repetitions of the movement (10-15).

At first, practice with sports equipment that is light in weight until you learn how to do all the movements with perfect technique.

Weighted gluteal bridge

This is a complete analogue of a bridge at home. Only here we can load the buttocks more, using additional weights, and as a result, the effectiveness of the exercise will increase. More often a barbell is used, which is placed on the pelvis. A special pad is placed on the bar, which softens the pressure of the projectile on the body.

© ANR Production — stock.adobe.com

Exercises on simulators

Athletes often train using a variety of exercise equipment. But you don’t need to do all the exercises on them. Combine movements with free weights and machines.

Leg press in a wide-legged machine

This is a great basic exercise that will help work your quadriceps, hamstrings, and glutes. Almost all athletes perform the leg press. During movement, the bodybuilder does not load his back and abs. It is recommended to work in this simulator for those athletes who have lower back problems.

The technique is:

1. Lie down on a special seat in the exercise machine. Place your feet on the platform.
2. To effectively work the buttocks, your feet need to be placed far enough apart from each other, as well as as close as possible to the upper edge of the platform.
3. Straighten your legs and remove the limiter with your hands.
4. As you inhale, bend your knees. Do not lift your back and head from the seat.
5. As you exhale, straighten your legs, but not all the way, immediately starting a new repetition.

Perform all movements using muscle effort, do not use inertia. The amplitude of the press must be full. Watch the position of your knees; they should not be brought together when lifting.

© Africa Studio - stock.adobe.com

Leg raises while lying on your stomach on a bench or in a machine

The exercise is also called reverse hyperextension. This is an excellent isolated movement that allows the athlete to effectively work the gluteus medius and minimus muscles. To make the exercise more effective, attach special weights to your legs.

Technique:

1. Lie on the bench on your stomach.
2. Your legs should remain suspended, keeping them parallel to the floor.
3. Stay in this position for a few seconds and then lower your legs down.
4. Then lift your legs as high as possible using your gluteal muscles.
5. Lower them down again and perform several repetitions of this exercise.

It's best to work at a slow pace. The body body must be in a static position. Lying leg raises are not recommended for athletes who have lower back problems.

This exercise can also be performed on a hyperextension bench, here the amplitude will be greater:

© DGM Photo — stock.adobe.com

Leg abduction on a block

This isolation exercise must be performed using a block machine or crossover. Here you can specifically work the gluteus medius and minimus muscles. Perform a pulling movement like this every workout:

1. Place the cuff on your leg, then attach it to the lower block.
2. Firmly grasp the rack of the machine with your hands (to stabilize the position of the body).
3. Start moving your leg back. At the extreme point, fixate for a couple of seconds.
4. Return to the starting position with a controlled movement.
5. Do several repetitions of the exercise (12-15).

© Africa Studio - stock.adobe.com

During movement, the athlete must tense the muscles of the buttocks. The leg and pelvis should not turn to the side. The foot does not need to be moved too far from the block. Keep your back in a static position.

The exercise can be performed at home using a fitness elastic band:

© deagreez — stock.adobe.com

Breeding legs in the simulator

This is an excellent accessory movement that also targets the gluteus medius and minimus muscles. Single-joint exercise. In order to perform the movement correctly, you will need a special leg extension machine.

The technique is as follows:

1. Sit on the machine seat. To focus on the gluteus maximus muscle, you need to lean forward. In the normal position, the middle and small parts work.
2. Your thighs should touch the pillows tightly.
3. As you exhale, spread your hips as far apart as possible. At the extreme point, fix this position for a couple of seconds.
4. As you inhale, slowly return to the starting position.
5. Perform several repetitions of leg raises (12-15).

© alfa27 — stock.adobe.com

The athlete's body must be in a static position.

Most movements help to work several sections of the muscle group in question at once, but there are several features. Squats and lunges are best for targeting the gluteus maximus muscle. The middle and small bundles are used during various swinging movements of the legs.

If you are a beginner, seek help from an experienced trainer. He will help you correct your technique in all difficult exercises. This way you can avoid many common injuries. If you do not have the opportunity to work under the supervision of a mentor, watch training videos for each planned movement first.

FAQ

• How long will it take a girl to get bigger buttocks?

I would say this: “Be realistic and set realistic goals.” Depending on your current body weight, workout routine, eating habits, and lifestyle changes, you will gradually begin to notice your glute muscles tightening by the end of the third week.

• Why isn't my butt getting bigger?

Have patience. Your current body weight, illnesses, workouts, eating habits, etc. are important factors that you need to consider and control to get the most beautiful butt. Download a calorie counting app and check your protein, fat and carb intake daily.

Causes

So, let's first determine the reasons for the formation of such depressions:

Depressions are visually manifested due to fat in the riding breeches and sides . Those. if you reduce this fat, the depressions will practically disappear:

Depressions on the buttocks indicate an underdeveloped gluteus medius muscle , which forms a beautiful transition from the waist to the hips and makes your butt a “chair”:

This is what the developed gluteus maximus, minimus and medius muscles look like under tension with a low percentage of fat. When relaxed, these will be just beautiful rounded hips, look at what a pumped up gluteus medius muscle looks like in the photo:

Not pumped / if it was pumped

So, have you determined the reason? Great, it becomes clear what to do next with this!

Fat spoils the appearance - burn this scoundrel ( How to lose weight ).

These articles will help you with this:

Is the gluteus medius not pumped? This means that the buttock “in the middle” is more convex, and from the middle to the edges it is flat. Accordingly, we add exercises for it in leg training .

If this place is basically a problem area for you, then you need both.