Principles of Effective Training
It is impossible to radically change your figure in 1 day. To become the owner of attractive round shapes, working out in the gym, you will have to spend at least 5-6 months. This period will increase significantly if you do the exercises at home. But even in a week of such exercises you can achieve tangible results: correct the shape of your buttocks, tighten your muscles.
As practice shows, pumping up the butt at home is easier for girls who do not suffer from excess body weight. Those with extra pounds will need more effort and time to achieve the desired result.
You can increase the effectiveness of home workouts by remembering the following:
- Exercises designed for the buttocks must be performed regularly. Any aerobic activity will help enhance their effect: running, jumping rope, cycling.
- To ensure that the body can quickly recover after exercise, you should drink enough clean water (350 ml per kilogram of weight).
- Nutrition plays an important role in the formation of a beautiful muscle frame, so it is recommended to include more protein foods (eggs, chicken, fish, cottage cheese, lentils) in the menu and at the same time limit the consumption of flour products, sweets, and fruits. At the same time, the total calorie content of the daily diet should correspond to the norm, since it will not be possible to pump up the buttocks if the weight decreases.
- An integral part of any workout is a preliminary warm-up. The session should end with stretching exercises.
Those who want to pump up their butt at home should not give up such a simple joy as a good night's sleep. The body requires at least 7 hours of rest.
Diet for the butt
To increase muscle volume, the body needs “building material” and this material is protein. And if so, we focus on protein foods and eat more meat, fish, eggs, and lactic acid products. And no “starvation” diets: they are incompatible with the dream of enlarging your butt and making it beautiful and voluminous!
At the same time, we try to consume as little sweets as possible - a source of “fast” carbohydrates, and in order not to deprive our body of the carbon-based food it needs, we switch to “slow” carbohydrates. We eat more vegetables, fruits, and leguminous products: beans, peas, lentils.
Squats
Squats are an exercise that everyone has been familiar with since childhood. Not a single workout aimed at improving the shape of the buttocks can be done without them, as they help connect muscles of different groups to work.
Classic squats
Classic squats are the basis for those who want to become the owner of a beautiful butt. It strengthens the gluteal muscles of all types, while simultaneously making the thighs and calves toned and slender.
- The starting position for performing the exercise is with your feet shoulder-width apart, arms pressed tightly to your body. Your back should be kept straight.
- During the process of exhalation, the buttocks are pulled back and slowly lowered until a right angle is formed. Your thighs should be parallel to the floor.
- They return to the starting position when they inhale. To keep your hands out of the way, place them behind your back or cross them over your chest.
Deep squats
Deep squats are a more complicated version of the classic ones. They are more effective, but place high stress on the knee joints. The technique is the same as classic squats. The difference is that your hips need to be lower than your knees.
This exercise is not recommended for those who are afraid to develop their quadriceps.
With narrow feet
This type of squat allows you to pay more attention to working the gluteus maximus muscle.
- To take the starting position, put your legs together, lower your arms along your body or clasp them in front of your chest, and keep your back straight.
- As you exhale, the hips are pulled back and slowly lowered at an angle of 90°, then returned to the starting position.
Jump Squats
Best for completing a workout. They help to form buttocks that are harmonious in relation to the rest of the body due to the fact that the entire muscular frame is involved.
The starting position is standard. The essence of the exercise is that you need to quickly perform a deep squat and then jump sharply.
Photos - before and after
The expression “butt like Jennifer Lopez” no longer impresses anyone. There are enough photos on the Internet of how this unique woman struggles with advancing cellulite. But what you can take into account is her stubbornness and hard work.
We've put together a few before and after workout photos for you to see. After just 2-3 months of work, ordinary women get excellent results. So you can do it too.
Swing back and to the sides
Leg swings work the muscular frame of the hips and butt area. The level of load on different zones changes depending on which exercise technique is chosen:
- swings forward and backward involve the muscles of the central part of the buttock, the front and back of the thigh;
- Lateral swings also work the central part of the buttocks, but additionally strengthen the inner thighs.
Load distribution also depends on the starting position. If you start the exercise from a standing position, your hips will be more involved. From emphasis on elbows and knees - buttocks. The highest results can be achieved by combining all possible variations.
Swing back
They take the leg back and try to raise it as high as possible. This position is fixed for 3-4 seconds, then smoothly returns to its original position.
You can perform the exercise in two ways: standing on your feet or leaning on your elbows and knees. In the process, it is necessary to control the position of the heel (it should stretch upward) and the back (it should always remain straight).
Swing to the sides
To pump up your butt at home in a short period of time by doing this exercise, experts recommend starting it from a position such as “standing on all fours.”
The technique of swinging from the knee-elbow position is as follows: straining the foot, the leg is taken to the side, then lowered. To give stability to the position, the supporting leg is slightly bent at the knee.
What nutritional adjustments should I make?
In order for muscles to grow, you need to consume enough protein, this is about 2 grams per 1 kilogram of your own weight.
You also need to eat enough carbohydrates to have energy for training; it will be enough to eat 3-4 grams per 1 kg of your own weight.
You also don’t need to forget about fats, they play a special role for girls, so 0.7-1 g per kg of body weight and everything will be great. In addition, you need to create a calorie surplus, this is also one of the key growth factors.
And don’t think that if you work hard in the gym like forty-three Chinese in an underground factory, then you will have an outstanding butt even without a normal, balanced diet.
Nutrition is one of the main factors that ensures the success of your build. If you don’t eat normally, they won’t envy you, remember.
Bridge (pelvic lift)
The bridge uses the muscles of the abdomen, thighs, butt, and back. It is performed simply: a person lies on his back and assumes the “rest on bent legs” position, the arms are placed along the body, the lumbar region is pressed to the floor.
The pelvis is lifted up during a deep exhalation until the back becomes straight. At the highest point, the pelvic muscles tense. During inhalation, they return to the starting position.
The bridge is considered ideal for those who want to work only on the gluteal area, as it directly engages the desired muscles without resorting to the help of the hamstrings and quadriceps.
Lunges forward
Forward lunges are a key exercise in creating a round body.
Classic option:
- The feet are placed hip-width apart, the arms are kept pressed to the body, the knees are slightly bent. The body and head are kept level.
- Take a wide step forward with your right foot, take your left foot slightly back and place it on your toes.
- The weight is transferred to the right, they begin to sit down smoothly, bending it.
- Return to the starting position. Repeat starting with the left leg.
Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.
Swing lying on your side
To perform swings, lying on your side, support your head with one hand and place the other in front of you. The leg is lifted and returned to its original position without relaxing the feet.
The exercise is similar in action to swings with support on the elbow and knee caps. It helps make the thighs and buttocks strong and elastic. Ideal for people with bad knees, as it does not injure the joints.
Leg Raise
Leg raise exercises work the same muscles as various types of swings. The methodology for their implementation is also similar. The difference is that the leg is raised up and fixed in the air for 4-5 seconds. This helps create additional stress on the muscles.
The exercise is done while lying on your side. Leaning on the elbow, the upper leg is raised, held in the air for 5-10 seconds and lowered.
To figure out how to pump up your butt at home in a short time, you need to remember that the body gets used to a certain level of physical activity over time. For this reason, the number of repetitions of each exercise should be gradually increased. You can start with 4-6 times.
What determines the appearance of the buttocks
From several factors:
- pelvic shapes;
- individual characteristics of the connection of the pelvic bones and muscles;
- from muscle tone;
- on the amount and location of fat deposits.
The first three factors are due to Mother Nature, but the last one is due to our lifestyle. No amount of exercise will give a woman the desired effect if it is not combined with a diet for weight loss, as well as aerobic and cardio exercises that help get rid of fat deposits.
However, muscle tone can also be strengthened, and this is where physical exercise can help. At the same time, the appearance of the skin in this area will improve, the notorious cellulite will become less noticeable due to muscle tightening.
Useful information for losing weight
Cardio workouts to burn fat at home
Kombucha: beneficial properties and contraindications, photos
How to remove a double chin and cheeks: practical tips
Protasov's diet: menu for every day, table
Butt exercises at home with equipment
Using additional equipment during classes allows you to increase the load on certain muscle groups, as well as shorten the time it takes to achieve the desired results. Exercises with a barbell, dumbbells, fitball, expander are not suitable for beginners, but can be the second step on the path to a beautiful and elastic butt.
Glute bridge with barbell
A gluteal bridge with a barbell is performed with your shoulder blades resting on a surface about 40 cm high (this figure may vary depending on your height). The bar is placed in the fold between the legs and the upper body. The butt is left on the floor, the feet are placed so that the leg is at a right angle.
During a deep breath, while the abdominal muscles are tense, the pelvis is lifted off the floor, resting on the heels. The weight is transferred to the gluteal muscles. After reaching the highest point, they return to the starting position, continuing to maintain tension in the muscles.
Deadlift with a kettlebell on one leg
For those who want to more thoroughly work the large muscles of the buttocks, experts recommend using single-leg deadlifts.
It helps to correct the shape and get rid of excess fat deposits.
- Take the weight in your left hand and stand on your right leg.
- The knee is slightly bent and tilted forward.
- To maintain balance, the free leg is pulled back.
- The torso is lowered until it becomes parallel to the floor. Return to the starting position.
Steps on the steppe with knee lift
Steps with knee raises are a basic exercise for those training on a step platform. You can use it at the beginning of a workout to warm up your muscles before more serious exercise.
Starting position: back straight, arms bent at the elbows and pressed to the body. The steps are performed while standing on a step platform for 5-7 minutes. The knees are raised to waist level. The legs should spring a little.
Curtsy squats
Curtsy squats are used to tighten muscles and create a visible transition between the thigh and butt. You can use dumbbells as weights.
- Feet are placed slightly wider than shoulders, toes pointed in different directions.
- The weight is transferred to one leg, the other is taken a wide step back diagonally from the support.
- Sit down so that the knee of the working leg drops to the floor.
- The second leg, without changing its original position, is pulled down until it feels like the muscles are very tense. Return to the starting position.
Lunges with a barbell
Using a barbell while performing lunges allows you to create an even load on the muscles of different parts of the body. As a result, inflated buttocks will not look foreign against the general background.
The technique of execution is similar to the classical one. The body is kept straight. Fix the barbell on your shoulders, take a step forward with your right leg, bending your hip, and sit down until a right angle is formed. As you exhale, return to the starting position.
Plie squats
Plie squats will help you get rid of excess fat on your inner thighs and develop your gluteus maximus muscle. They are performed as follows:
- The legs are spread as wide as possible, the toes are pointed in different directions.
- As you inhale, begin to slowly lower your hips at a right angle to the floor. Fix your legs in this position for 3-4 seconds.
- As you exhale, take the starting position. The torso is kept straight during execution.
You can increase the level of difficulty of your workout in order to pump up your butt faster while working out at home if you use weights such as dumbbells and kettlebells. The technique remains the same, but a projectile weighing 2.5-3 kg is taken into hand.
Exercises with an expander
To train the gluteal muscles, basic exercises are supplemented with a band expander. You can use it by performing various swings or lifting your legs from the starting position “lying on your side.” The execution technique does not change.
The butterfly expander perfectly helps to train the inner thighs, small and medium gluteal muscles. The exercise machine is fixed between the knees, lying on your back or sitting, gently compressing it, applying maximum effort, then releasing it. The duration of compressions during repetitions should be the same to ensure even distribution of the load.
Exercises with fitball
During training on a fitball, all the muscles responsible for the beautiful shape of the butt are worked out. At the same time, the muscles of the thighs, abs, and lumbar region are strengthened.
The radius of an ideal size fitball should be 100 cm less than the height of the person who is going to exercise on it. If the ball is chosen correctly, you can sit on it so that your thighs are parallel to the floor and your knees are at right angles.
One of the simplest exercises is jumping. You need to sit on the fitball, pressing your feet firmly to the floor, and start jumping intensely. During the execution, you cannot lift your butt off the apparatus and your legs off the floor.
A fitball is used as additional equipment during the basic “glute bridge” exercise. The technique remains the same, but the feet are placed on the ball. During the process, you should control the position of the lower back; you should not allow it to bend too much.
Romanian deadlift
The Romanian deadlift is one of the basic exercises for training the buttocks. It got its name in honor of the famous weightlifter Nicu Vlad, who was born in Romania.
To perform this type of row correctly, you should stand with your feet slightly wider than shoulder-width apart. Place your hands on the barbell at the same distance. The exercise is done with completely straight legs, the apparatus is lowered only to the middle of the shin. This technique allows you to reduce the load on your back and lower back and minimize the risk of injury.
Experts recommend not fully extending during the return to the starting position in order to maintain tension in the gluteal muscles throughout all stages.
Jumping to higher ground
To begin this exercise, you will need an object that can be used instead of a platform: several thick books, a box. The podium must be stable.
They jump onto the projectile from a distance of 35-40 cm. Hands are held along the body. They return to the starting position in the usual way. Dumbbells are used for weighting. You can diversify the exercise if you jump onto the platform first on your left leg, then on your right.
Walking on a treadmill uphill
A treadmill is not the most affordable piece of equipment for home workouts. But it can be used to work with muscles of different groups, including the gluteal ones. The most effective mode for those who want to get a beautiful butt and thighs is walking at an incline.
This exercise is equivalent in its action to full running . By increasing the effects of gravity, walking uphill helps strengthen the muscles in your legs, buttocks, and thighs. Classes should begin on a track whose elevation angle does not exceed 10%. Every 5-7 minutes add another 5 degrees.
Walking at an incline is contraindicated for people suffering from back problems, since under the influence of gravity the spine receives a very large load.
Exercise Split
When looking for information on how to pump up your butt at home, girls often come across the word “Split”. This term does not mean a specific exercise, but a special training system.
The essence of a split is that a separate day is allocated to work on each part of the body. For example, Monday - abs, Wednesday - legs, Friday - buttocks. This means that in the allotted time, exercises intended for a specific zone are performed.
This approach has its advantages:
- all muscle groups are gradually worked out;
- It is impossible to bring the body to a state of overtraining, since the muscles have time to recover while they are not being worked.
Split training is not suitable for beginners as it requires daily training. Those who want to pump up only one specific area will not like them either, because they require an integrated approach.
Risk factors for the buttocks
Such a transformation with a “fifth point” can occur due to various factors:
- bad habits;
- physical inactivity;
- a sharp change in weight - weight gain or loss.
And the more of these factors, the more likely the state of “no ptosis” will pass through minimal, moderate and borderline preptosis into the state of “true ptosis.” If you want to tighten your buttocks, remove excess fat.
That is, once you start working on strengthening all three gluteal muscles, you must definitely eradicate all risk factors from your life.
To achieve the ideal shape of your buttocks, two exercises are especially important - the gluteal bridge and a variety of squats. They are very simple, they can be done at home, and will take no more than 15 minutes.
How to pump up your buttocks, remove the riding breeches and not weaken your quadriceps
Regular training helps to make your hips and buttocks beautiful. The best results can be achieved if you exercise at least 3 times a week. The workout begins with a warm-up, which usually takes 15-20 minutes.
The training plan should consist of combinations of exercises of different types: squats, bridges, swings and lunges. This approach will allow you to most effectively work the muscles of the buttocks and thighs.
With a low level of physical fitness, during training, do an average of 4-6 repetitions of each exercise. Gradually the load is increased. When the number of repetitions reaches 20-25, you can start using additional equipment. Butt training helps to simultaneously correct the shape of the hips and get rid of riding breeches, because it works the muscles in all key areas.
Many girls are puzzled by how to quickly pump up their butt at home, but not get massive hips as an addition. A sensible approach to your training program will help you avoid this.
If the quadriceps begin to develop faster than other muscles, professionals advise temporarily abandoning exercises aimed at working the outer thighs: deep squats, lunges forward and backward.
Swollen quadriceps can also be the result of an incorrect approach to nutrition, so during periods of intense training it is important to monitor the amount of calories consumed and the nutritional value of the diet. The permissible norm is calculated individually for each person.
To get a beautiful and firm butt while working out at home, you will have to be patient. But regular intensive training will soon yield results: your shape will become more rounded and your muscles will become toned.
Is it possible to pump up your butt in a week?
If you are actively looking for an answer to the question of how to pump up your butt in a short time, then it will be extremely simple - nothing. Of course, you can muster your willpower and speed up your progression as much as possible, achieving excellent results, but this is not a quick process at all. Why is there such a distorted idea about butt training? The answer is very simple - marketing. Agree that between 7 days and 8-10 weeks of hellish work in the gym, for most people the first option will be attractive, even if it is not feasible in practice.
Muscles grow too slowly and only after strength training. This load creates many microtraumas in the fibers, after which the muscles increase in size. All this is a rather lengthy process, for which three main aspects are extremely important:
- Regular training;
- High-quality restoration;
- Nutrition control and mandatory daily protein intake.
Already the first two factors make the theory of how to pump up your butt in a short time absolutely impossible, because training this muscle area more than twice a week is contraindicated. This will lead to under-recovery and lack of any progress. Even if you do 3 workouts for one muscle group in a week, it will give almost no results other than severe soreness. Therefore, any such theories are intended exclusively for beginners and those who are trying to get quick results. In practice, there is not a single person who could pump up their buttocks in 7 days, which clearly indicates a common commercial deception or a common myth.
