Pump up the gluteus medius muscle at home for women

03/10/2020 Category: SportsAuthor: Yana

• 1 Nutritional features
• 2 Exercises performed while standing
• 3 How often to do exercises to get results
• 4 The most effective exercises to quickly tighten your butt
• 5 Exercises for the buttocks while sitting
• 6 Home beauty treatments
• 7 Skin care
• 8 General information
• 9 Simple workouts
• 10 General recommendations
• 11 Set of exercises
• 12 Basics of achieving results
• 13 How to do squats correctly?
• 14 Exercises for legs and buttocks
• 15 How quickly you can pump up a girl’s buttocks
• 16 Exercises for the buttocks with dumbbells
• 17 Conclusion

Nutritional Features

Attempts to change your figure, lose weight, build muscle mass, or get lean are unthinkable without certain restrictions on food:

1. Avoid systematic overeating. Eating a large number of calories “loads” the body and reduces the effectiveness of exercise.
2. Eat right, avoid foods that do not benefit your body.
3. Eat small meals so as not to stretch your stomach. Preference is given to fractional meals.
4. If you train, do not forget that the building material for muscle fibers is protein. Therefore, do not give up meat, but regulate its consumption.

It is better to eat protein foods in the morning, it will give you a boost of energy and strength. And before starting your workout, you can drink a cup of coffee.

Exercises performed while standing

Workouts consisting of exercises performed while standing are quite good loads for creating relief muscles, as well as for making legs overall slender.

Exercise No. 1. Lateral swings. To perform this exercise, you need to place your feet shoulder-width apart and place your hands on your waist. First, take one leg to the side 90 degrees one at a time. You need to perform exercises 20 times with each leg.

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Exercise No. 2. Deep squats. You can use a heavy rubber ball to perform this exercise. You should take the starting position - standing, legs spread wide, hands clasped in front of the chest, or a ball in your hands.

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Next, you need to slowly, counting up to 5, sit down as deeply as possible. Then, just as slowly, rise. During the exercise, your hands should always be at chest level.

This exercise can be complicated if, after a deep squat, you immediately jump into a jump. That is, it is not easy to rise, but also to jump. Perform 30 times.

Exercise No. 3. Squats. You need to stand up straight with your feet shoulder-width apart. If desired, you can take dumbbells in your hands.

Then you just need to squat so that your knees and buttocks are on the same line, the bent leg forms a right angle. If you have dumbbells in your hands, your arms should be bent at the elbows. Squat 25-30 times.

Back lunges

To target your buttocks with backward lunges, you should again use the wall to help you. The principle is the same - so that the knee of the working leg is in the anatomically correct position.

1. Go to the wall (the distance from the socks to the wall is 2-3 cm).
2. Place your feet shoulder-width apart.
3. Place your hands on your belt.
4. As you inhale, lunge backward with one of your legs.
5. As you exhale, return to the starting position.

• Perform 4 sets of 15 reps on each side.
• Perform one set on one side, then switch working legs.

How often to do exercises to get results

In order to achieve a positive result in the shortest possible time, it is recommended to train 3-4 times a week. Breaks, first of all, are necessary so that the muscles of the body can fully recover and lactic acid is completely eliminated.

Also, from overload, the muscles get tired very quickly, and no strengthening occurs. The load should be increased slowly and gradually as the muscles strengthen. The duration of one workout should not exceed 40 minutes. It is also worth considering that this limit includes warming up before class and stretching after it.

It is important to know! For the results of training and exercise to be noticeable, an integrated approach is needed. It is necessary, in addition to the exercises themselves, to adjust nutrition, create a balanced diet, drink the right amount of water, and carry out cosmetic procedures to care for the skin of the thighs

The most effective exercises to quickly tighten your butt

Most fitness trainers and instructors believe that the most effective exercises for strengthening the gluteal muscles are exercises performed with additional weight (dumbbells, barbells, weights). But in addition to these exercises, running, squats, stretching exercises, and “walking” on the buttocks are considered no less useful.

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There is also a very famous exercise that is performed with a chair. You should take a chair and, almost sitting on it, stay in this position. That is, there should be no more than 8 cm between the seat of the chair and the buttocks; you cannot hold on to anything. You should stand in this position for 1 minute.

The effect after the exercise becomes noticeable after 5-7 workouts. But you shouldn’t limit yourself to just this exercise. For better results, an integrated approach is needed.

Effective exercises for pumping up your butt

It is possible to work out the buttocks qualitatively by doing some exercises that maximally pump this muscle group. Most often, these movements additionally pump the legs.

In the first half of the classes, it is recommended to perform multi-joint movements, and then move on to more isolated ones. This will allow you to load as many small muscles as possible, and then “finish” the most important ones.

The best complexes

The most effective movements are considered:

It is better to combine exercises for pumping up the buttocks into complexes, that is, do them not one at a time, but several, ranging from multi-joint ones, such as squats and lunges, to isolating ones, such as extensions.

No strain on your knees

Having problems with your knees, you can also effectively pump up your buttocks. In this case, squats and lunges are excluded; emphasis should be placed on movements that eliminate the knees from work as much as possible.

These can be various abductions of the legs, for example, backwards, from a lying position. To increase efficiency, you can use leg weights or elastic bands. You can also spend time working on machines, such as leg extensions or leg curls.

Exercises for the buttocks in a sitting position

No less effective exercises for the gluteal muscles are exercises performed in a sitting position.

Exercise No. 1. Walking on your buttocks. To perform this exercise, you need to sit on the floor, straighten your legs forward in front of you, and straighten your arms in front of you. The limbs should be parallel.

You need to keep your back straight, straighten your neck, and slightly raise your head. Next, you should gradually move only on the gluteal muscles.

You cannot bend your legs at the knees; you need to maintain balance with your hands. First you need to “go” forward, then go back the same way.

In addition to having a positive effect on the gluteal muscles, this exercise strengthens the psoas muscles, quadriceps (quadriceps) and supports posture. It is recommended to do several approaches per workout.

Exercise No. 2. Performed while sitting on a chair. Additional weight can be used. For this purpose, you can use dumbbells, water bottles, etc. You need to sit on a chair and straighten your back. Then you need to slowly raise both legs and keep them raised for 10-15 seconds.

Next, you need to lower your legs. If you use additional weight, it should be placed on your ankles. When performing the exercise, you need to pull your toes towards you. Repeat 10-15 times.

Knee raise while lying on stomach

Perfect for a superset with a bridge and back lunges, because it properly loads the gluteus maximus and hamstrings.

1. Lie on your stomach with your hands under your head.
2. Bend your knees.
3. As you exhale, lift your legs up, pointing your feet toward the ceiling.
4. As you inhale, lower your legs to the starting position.

• Perform 4 sets of 15-20 repetitions.
• Try to keep your core as relaxed as possible throughout the exercise.
• Try not to swing and work only with your lower body in isolation.

Home beauty treatments

There are various means whose action is aimed at improving reliefs, but their effectiveness is low.

Help to tighten your buttocks:

1. Anti-cellulite creams. When used systematically, such products improve blood circulation and “expel” excess fluid from the body.
2. Clay wraps. Such procedures help normalize cellular respiration; Even though they won’t help you lose weight, they will to a certain extent improve the quality of your skin.
3. Massage. Not a bad way to recover after a workout. You can use the services of a massage therapist or just use a massager.
4. Contrast procedures. We are talking not only about the shower, but also about the cryo-sauna and cold baths. Low temperatures slow down the formation of lactic acid in muscle fibers. This means they speed up recovery after training.

Skin care

If you want to quickly tighten your skin, you can supplement the exercises with massage. They should be strong and therefore a little unpleasant. With increasing strength of massage movements, the effectiveness of the procedure increases.

To improve the effect, you can apply a nourishing cream to the skin, which will make the epidermis more elastic. Preference should be given to products containing the following substances:

• retinol;
• vitamins of groups A and C;
• hyaluronic acid;
• extracts of medicinal plants (algae, pineapple, green tea, cocoa, etc.);
• caffeine.

A bath is considered an effective remedy against sagging skin. During this procedure, the body is cleansed of toxins and blood vessels dilate, resulting in improved oxygen saturation of the skin tissue. That is why after the bath the skin becomes smooth and elastic. If you can combine a steam room with a massage, these treatments will complement each other.

General information

Training plays an important role. However, people often forget about nutrition during training and its impact on results. With proper nutrition, toned buttocks at home become a fairly simple and realistic task.

First of all, you must choose the right training and diet. Now we are talking not so much about exercises, but about their intensity. Some girls may already be quite slim, but with less pronounced forms. To do this, they need to tone their muscles and gain some muscle mass.

In this situation, you don't need grueling cardio workouts or a huge number of repetitions during exercises. In terms of nutrition, you need to focus on proteins, while completely abandoning sweets, fatty foods and alcohol.

We also send fast food to the landfill, because we no longer need fast carbohydrates - only a sufficient amount of energy and building material for muscles.

If we think exclusively about how to tighten our buttocks and thighs, we don’t have to look for a bunch of exercises. Proper nutrition, morning jogging and simple squats are our recipe for success. But nutrition has its own characteristics, regardless of the situation, which we will talk about later.

Quickly pump up your buttocks: TOP 10 exercises in the gym

The following exercises will help effectively pump up and tighten the buttocks of men and women. Just include these exercises in your training plan.

One leg bridge

Rules for performing the exercise Bridge on one leg

This is a fairly easy but effective exercise that can be performed both in the gym and at home. To complicate and increase the effect of this exercise, put a weight on your leg. Lie on the floor with your knees bent. Raise one leg, foot pointing straight up. Using your heel, extend your hip upward and lift your buttocks. Stretch out as much as possible, freeze and return to the starting position.

Simple workouts

Now we already know very well whether it is possible to tighten the buttocks, and therefore we will figure out what needs to be done for this. We've sorted out nutrition, and next is training.

There are a huge number of different exercises that you can do at home, on the street, in the gym. Well, there are also complexes for classes at work, but they are a little not for us.

The basis of everything is squats. This is one of the basic exercises without gender, and therefore suits us perfectly. Regardless of the workout, remember - you need to do it for quality, not quantity. You must work your muscles so that they develop better and more harmoniously.

In a week, you will begin to feel better, not only physically, but also psychologically, because with training comes stress resistance. By the end of the first month, you will begin to notice the first results visually. In six months you will realize that you didn’t start in vain.

General recommendations

We can give a couple of recommendations to anyone who wants to improve their body contours. The coach starts with this if a person comes to the gym and says that he plans to change.

It's worth starting:

1. From basic exercises. Do not try to comprehend all the intricacies of yoga or bodybuilding, do the splits or perform an acrobatic sketch without proper physical preparation. Start small and increase the load if necessary. But do it gradually.
2. Do your workouts every other day. Muscles need time to recover, and overload will negatively affect the condition of the body.
3. Avoid overeating. Reliefs will improve if you train systematically, but constant abuse of food will reduce all efforts to zero.
4. Combine exercises and create a training plan. This will help to understand how ready a person is to perform certain tasks. And an integrated approach (a combination of various exercises with a diet) will help work out all muscle groups and reduce weight.
5. Don't be lazy, but don't overdo it either. Since we are not talking about preparing for serious sports competitions, you should not give it your all. But feeling sorry for yourself is also wrong. Choose the optimal training rhythm, gradually increase the load, and the results will not take long to appear.
6. Consider the characteristics of the body. People have different body structures, their own strengths and weaknesses. When selecting exercises, build on this and take into account similar factors.
7. Stay hydrated and eat right. This will help to significantly increase the effectiveness of the training process and achieve the desired results faster.

General recommendations are considered standard; they are given by trainers before the first training session; Most people who have worked with a trainer at least once in their lives are well aware of such “tricks”.

Set of exercises

If you want to quickly tighten your hips and buttocks, then you should do this complex 3 times a week (Mon. – “first day”, Wed. – “second day”, Fri. – “third day”):

The above exercises can be swapped and replaced with others if you do not feel they are effective. You can take this complex as a basis for training and use it for 2-3 months. Then you should change the program so that the muscles do not get used to the load and progress does not slow down.

Best exercises

The gluteus medius muscle works to abduct and adduct the leg to the side, as well as move the pelvis forward and backward. It is these movements that form the basis of training the targeted area.

Various leg swings, pelvic bridges and squats will help pump up the middle part of the pelvis. There are quite a lot of exercises for this area, but it is recommended to dilute them with loads on other parts of the pelvis and hips - this way the lower part of the body will develop harmoniously.

Squats

It is recommended to start training with squats, as they perfectly warm up the joints and prepare them for further stress. In addition, the squat is the base, without which there will be no beautiful hips and buttocks.

To make the middle part work, the classic version of the exercise will have to be revised. You need to stand straight, feet shoulder-width apart, toes turned to the sides at an angle of 450. This position is also called the ballet term “plie.”

Then you should lower your pelvis, bending your knees. The pelvis goes as low as possible; in the lower position it must literally reach the floor. During a squat, the knees go to the sides so that they are exactly above the toes of the feet, but in no case go beyond them.

You can make it more difficult in three ways:

• take one dumbbell in your hands and lower it between your legs while squatting;
• take two dumbbells, keep your arms at your sides;
• put on an elastic expander just above the knees.

“Plie” can be alternated with classic squats, alternating one approach at a time. For convenience, you can place your feet on two platforms - doing it on a slight elevation will help you better pull your pelvis down. Repeat three times 10-15 times.

Pelvic bridge

One of the most effective exercises for developing the buttocks and thighs. It is necessary to rest your shoulder blades on a sofa or any other support of the same height, your legs are bent at a right angle, your feet are located on the floor at the width of your pelvis. Lower your pelvis down so as to touch the floor (shoulder blades and feet pressed firmly to the surface), and then lift it as high as possible, simultaneously straining your buttocks.

Can be done in several ways.

1. Lie on the floor, raise and lower your pelvis without lifting your shoulder blades from the surface. This technique makes it easier to do.
2. For quick progress, place a dumbbell weighing 5-7 kg or a barbell plate below your stomach - this will increase the load on the pelvic area. You should not use weights if you have problems with the hip joint.
3. Put on a fitness band and move it 5 cm above your knees. At the moment of lifting, spread your legs, stretching the elastic band. This will help to simultaneously work the front surface of the thigh.

Despite its apparent simplicity, the exercise effectively works the buttocks and hammers them quickly enough. This is an isolated load that is recommended immediately after the base. Perform 4 sets of 20 reps.

Swing back

Quite simple but effective exercises will help you get the targeted zone to work. There are several techniques.

1. Focus on your knees and elbows, move your hip back, straighten your leg. Make short swings without putting your foot on the floor. Repeat for the second leg.
2. Rest your hands on the sofa or the back of a chair so that your body is almost parallel to the floor. Raise one leg, take it back and jerk it as high as possible. Repeat the required number of times without lowering it to the floor.
3. Get on all fours, lean on your elbows. Straighten one leg, first move it as far to the right as possible, then return to the center and take it as far to the left as possible.

Swings by themselves will not pump up the buttocks, so you can’t do this without additional equipment. It is best to use weights - they need to be attached to the lower leg. You can also use a fitness elastic band, but you will have to get used to it, as it can slip off. Some people manage to perform it with dumbbells, holding it under the knee, but this technique is not convenient for everyone. Number of repetitions – 3x15 (for each leg).

Swing to the sides

As already mentioned, the gluteus medius muscle is responsible for abducting the leg to the side. Back swings pump it up mainly by stabilizing the pelvis, so you definitely need to add leg abduction to the side.

1. Get on your knees and elbows, move one leg to the side. Repeat the required number of times for both legs.
2. Stand near a wall, rest your palms against it, and put a fitness band on your calves. Move your leg to the side and do the required number of lifts, without lowering the limb to the floor until the end of the entire approach. Repeat for the second leg. Can be performed with weights.
3. Lie on your side and put weights or an elastic band on your shins. Raise one leg up, performing a swing, repeat the required number of times. You can do half-swings without fully lifting your leg; in this case, the thigh should be tense during the entire approach, so you can’t put your leg on the floor.

These techniques will help tighten your inner thighs and are recommended for those who want strong buttocks and slender legs. You need to perform 3-4 sets of 15 times for each leg.

Leg extension with elastic band

In general, leg raises are performed in a special simulator, but this exercise can be adapted to home conditions. To do this, you will need an elastic expander with a resistance of at least 8 kg. You need to stand near a wall, press your back against it and squat, spreading your hips wide. The elastic band is worn just above the knees. In a squat, you need to bring your legs together and spread them, stretching the expander as much as possible. Perform 4 sets of 20 reps.

Climbing onto the platform

The following simple exercise will help you finally “finish off” your buttocks. To perform this you need any platform with a height of 50 cm - a stool, a durable box or a low cabinet. Take dumbbells weighing 3 kg or more in your hands, put weights on your shins (you can get by with just one). Climb onto the platform with one leg, bend the other at the knee and lift it as high as possible, then go down and change legs. Repeat a total of 50 times - this is one approach. Then you need to rest and perform two more approaches. After such a basic exercise, your buttocks and thighs will burn.

Basics of achieving results

To exercise at home you will need: a fitness mat, comfortable sportswear, intense music

Beautiful shapes attract the attention of others. Every girl wants the admiring glances of men to be directed at her.

Toned buttocks are an integral part of a sexy figure.

Unfortunately, the modern girl has a lot to do, because of which she cannot find time to go to the gym.

In order for your buttocks to become attractive, it is enough to devote a little of your time to exercise and train at home.

Accustom yourself to the fact that exercises must be performed systematically, at least every other day. You also need to eat right and monitor your lifestyle - then the result will not be long in coming.

There are no exercises that involve only the gluteal muscles. Most often, training aimed at tightening the buttocks also involves the upper thighs, lower back and other muscles. So, while achieving your goal of creating beautiful gluteal muscles, you will also make your entire figure more slender.

Before you start exercising, you need to warm up your major muscle groups, so always start with a warm-up. Only after the muscle fibers are completely warmed up, start performing basic exercises.

Remember that a positive mood and desire to work will help you achieve your goal.

Lateral leg raises

Lateral raises specifically target the gluteus minimus and gluteus medius muscles. We will describe two options for performing this exercise.

First option

1. Lie on your side with your lower arm under your head and your upper arm on your waist or on the floor in front of you.
2. As you exhale, lift your upper leg up.
3. As you inhale, slowly lower to the starting position.

• Perform 4 sets of 25-35 repetitions with each leg.

Second option

1. Lie on your side with your elbow resting.
2. Place your top hand on your belt.
3. As you exhale, simultaneously lift your pelvis, bringing your legs in line with your body, and lift your top leg.
4. As you inhale, smoothly return to the starting position.

• Perform 4 sets of 15-25 repetitions.

This variation of the exercise loads both buttocks in parallel, both the lower and upper sides, and also includes the core muscles, external oblique and latissimus muscles.

How to do squats correctly?

Despite the fact that there are different types of squats, they are united by the fact that all these exercises must be performed technically correctly. By following a few basic squat rules, you can make significant progress in improving your body. What should you remember first?

• To begin, you need to take the correct starting position on a hard, stable surface. Straighten your back, keep your head level and look straight ahead. Don't round or arch your back.
• The load always falls on the middle of the feet, and in no case on the toes or heels. Do not lose your balance, as this shifts the center of gravity and reduces the effectiveness of the exercise.
• Keep your muscles constantly tense and do not relax during the exercise.
• While rising from a squat, it is forbidden to hold your breath or speed it up. Exhale when lowering your body, inhale when lifting. Take full breaths in and out between sets.
• The optimal squat depth is 90 degrees. When squatting, your thighs should be parallel to the floor - not lower, as this position can be dangerous for your knees.
• Do not narrow or widen your knees while performing squats, as this is quite traumatic for important joints.
• The pelvis cannot be tilted to the sides; it strictly rises up and falls down. Otherwise, the load on one of the legs may be too high, which can lead to injury and significant discomfort.
• Under no circumstances lift your heels off the floor!
• Tighten your abdominal muscles when doing squats - this will protect your back by forming a kind of corset.
• Number of repetitions for classic squats: 20 repetitions of three sets, performed three times a week. Gradually the number of approaches can be increased to five. You should not do more than 25 repetitions at a time. If this pace of exercise seems too easy for you, add weights (dumbbells or a barbell). You can also increase the tempo of your squats.

Cross lunges

This exercise is a complicated isoform of regular lunges. If you are new to this exercise, we also recommend performing it against a wall. This way you will do it as correctly as possible.

1. Go to the wall (the distance from the socks to the wall is 2-3 cm).
2. Place your feet shoulder-width apart.
3. Place your hands on your belt.
4. As you inhale, lunge backward with one of your legs, placing your knee and foot behind the projection of the shin of your front leg.
5. As you exhale, return to the starting position.

• Perform 4 sets of 12 reps on each side.
• Perform one set on one side, then switch working legs.

Exercises for legs and buttocks

Set the number of approaches depending on your shape and health status. You can start with 3 sets of 20 repetitions. When the muscles become stronger, the load needs to be increased. At the same time, breathing should remain calm. When you inhale, the muscles relax, and when you exhale, they tense.

Following these recommendations, you can perform the following exercises:

1. Starting position – standing, feet shoulder-width apart, hands on the belt. The stomach must be pulled in and the gluteal muscles must be tense. Try to squat as low as possible so that the body does not lean forward and the knees remain straight.
2. Starting position - on all fours, hands shoulder-width apart, back straight, stomach retracted. Raise your leg, bent at the knee, so that it forms a straight line with your back. Smoothly perform the exercise for each leg in turn.
3. Take dumbbells in your hands. From a standing position shoulder-width apart with your arms down, take a deep lunge with your right leg so that the angle at the knee is straight and your left leg is as close to the floor as possible. When performing the exercise, make sure that your body does not lean forward.
4. From a standing position with your feet shoulder-width apart and your toes slightly pointed, do a deep squat while simultaneously stretching your arms forward. At the same time, the back should remain straight at any stage of the exercise.
5. Starting position: lying down, arms at your sides, legs bent at the knees. Lift your back and buttocks off the floor and lower yourself again. Exhale as you go up, and inhale as you go down.

The most effective exercises for the buttocks

There are a huge number of different complexes and techniques in order to make the buttocks attractive and rid them of existing shortcomings.

Whatever the whole set of exercises, there is a consensus that the most effective exercises for the buttocks are squats.

Squats are one of the easiest and most effective ways to give your butt a great shape and get stunning results.

Before you master all the squat techniques, and there are quite a lot of them, you need to remember that when performing this exercise, you must always keep your back straight.

The heels do not lift off the floor, and breathing should be even (breathing should not be held).

Main types of squats

• Classic squats

  Take a standing position, arms along your body, legs slightly apart. Squat as you inhale, move your pelvis back so that your knees form a right angle, and as you exhale, return to the starting position.

• Partial squats It is necessary to squat often, but shallowly. If you have knee problems, this type of squat is best for you.
• Plie squat

  Feet wide apart, toes turned out. Place your hands on your belt and perform a classic squat. When performing plie, do not squat deeply, and when lifting up, do not straighten your legs.

• Pistol Squat

  You need to squat on one leg (you can hold on to a chair), bend the other leg at the knee, and straighten it when squatting.

  This exercise is best performed by those who have been doing physical activity for a long time.

• Squat with a load

  When exercising at home, use a small weight, such as dumbbells.

  As with all exercises, it's best to gradually add reps to the loaded squat. For example, you can squat 40–50 times without a load and 15–20 with a load.

Undoubtedly, squats are the most effective method, but besides them, there are also exercises that will help you achieve results:

• Swing your legs - forward, backward and sideways

  Take a standing position, swing one leg (15–20 times), then the other;

• Swing your legs

  Take a knee-elbow position (on all fours). Raise one leg so that your back and leg are in line (10–15 swings), then change legs.

Yoga classes are also suitable as effective exercises for the buttocks. Exercises are performed with a sense of proportion and comfort - this is the principle of yoga. If something doesn’t suit you, then feel free to stop doing yoga.

• Exercise “Chair” Imagine that you are sitting on an imaginary chair. Stretch your arms forward. Gradually you need to achieve a result so that the angle when bending your knees is 90 degrees. Raise your hands and freeze for a moment.
• >Exercise “Bridge”

  Take a supine position. Arms along the body, palms down. Bend your legs so that your heels touch your hands (fingertips).

  As you inhale, strain your buttocks and lift them as high as possible; as you exhale, lower your pelvis. Do it at a slow pace about 10 times.

• Exercise "Camel"

  Take a kneeling pose. Place your knees slightly apart and place your hands on your lower back. You tilt your body back, lowering it lower and lower.

• Exercise "Rises"

  Sit on the floor, raise your legs with your knees bent so that your shins are parallel to the floor.

  Stretch your arms forward at the same time, palms up. Hold this pose and, as you exhale, lower your legs and arms.

The following exercises are effective for enlarging the buttocks:

• "Walk"

  Sit on the floor with your legs extended and, taking small “steps” with your gluteal muscles, move back and forth.

  2-3 minutes of such “walking” will be enough;

• "Walking on the Wall"

  Lie on your back, bend your legs and press against the wall. The angle at the knee joints should be 90 degrees. Take a few steps up and then down the wall. The buttocks should be tense.

How quickly can you pump up a girl’s buttocks?

As for the timing and the final result, how long it takes to pump up a girl’s buttocks, it all depends on what result is needed: simply tighten and tone the butt, or noticeably increase its volume. In the first case, you will notice changes within 1-2 weeks, in the second, it will take months, or even a year of regular training.

Not the easiest, but the most effective way to pump up a big butt is to go to the gym. After all, the most effective exercises for the buttocks for girls are the same as for men - squats with heavy weights, deadlifts and lunges with dumbbells. This is the only way to pump up an appetizing Brazilian butt. If you don’t have the opportunity to go to the gym, work out at home using dumbbells and other weights.

Exercises for the buttocks with dumbbells

Training with dumbbells is considered the most effective for the buttocks. Such exercises are simple to perform, and the results become visually noticeable quite quickly.

Exercise No. 1. Take a standing position, take dumbbells in both hands. Next, you need to bend one leg at the knee and perform a lunge, keeping your arms parallel to your body. Next, you should carefully rise, change legs and do the exercise again. When lunging, you can linger for a short time (up to 15 s). Repeat 20 times.

Exercise No. 2. The starting position is the same as in the first exercise, but the lunge is deeper. After performing a forward lunge, you need to raise your arms up along with the dumbbells and hold for 15 seconds. Then slowly lower your arms and rise from the lunge. Next, you need to change your leg and repeat the entire exercise. Repeat 15 times.

You can also do regular squats, but take dumbbells in your hands. In this case, your arms need to be bent at the elbows and brought as close to the body as possible.

Doing exercises with dumbbells to quickly strengthen your butt at home is not recommended if you have serious lumbar diseases. That is, to strengthen the buttocks, you can perform any exercises, except training with dumbbells and any other weights that affect the lower back.

Top 5 exercises for the gluteus medius

To pump up the upper part of the buttocks, in most cases, various abductions are used in a vertical and horizontal position. Such movements perfectly correspond to the function of this muscle.

Leg raise while lying on your side

This is an ideal exercise for the gluteus minimus and gluteus medius muscles. It can be easily done both at home and in the gym, without using any equipment. The main feature of horizontal lifts is that other muscles are switched off from work. This allows you to completely focus the load on the upper buttocks.

Technique:

1. Lie on your side, bend your arm at the elbow and place it under your head.
2. The second hand rests on the floor to stabilize the body.
3. Slowly raise your leg to a 30 degree angle.
4. After a short pause, return your leg to the starting position.

It is important that your legs do not lie on top of each other. The leg that performs the movement should be moved back slightly (the supporting limb is forward) so that the toe of one leg almost touches the heel of the other. To pump up your gluteus medius even more effectively, keep your foot on the floor until the end of the set and use a rubber band or leg weights.

Standing leg abduction

This exercise in the gym is performed in the lower block using a loop handle. At home - using a tourniquet or expander.

Technique:

1. Step back 1-2 steps to feel a pronounced tension even in the starting position. Additionally, it is recommended to secure the body by holding onto any ledge or handle.
2. With a powerful movement, move your leg back as far as possible (but no more than 45 degrees).
3. After a short pause, very slowly return to the starting position.

In this movement, it is important to avoid inertia and abduct the leg not with the whole body, but with a focus on the gluteus medius.

Read more about leg abduction in a crossover →

Exercise "pistol"

Works the target muscle and the entire lower body very powerfully. This is a difficult exercise, because to pump up the upper buttocks without sufficient physical training, use a harness. According to complexity, there are 4 types of “pistol” execution:

1. With a chair - place a cabinet or stool under you, this is insurance against falling down. Gradually reduce the height of the support as your muscles strengthen.
2. Partial squats - this exercise effectively loads the buttocks and legs, and also prepares the joints and ligaments for more complex execution options.
3. Full squats with insurance - the movement is performed in full amplitude, but while holding any support (it is recommended to hold on with one hand).
4. Classic “pistols” are the most difficult option to perform with maximum efficiency.

Abduction of the leg in a horizontal position

This exercise combines two similar movements: the fire hydrant and the back swing.

To pump up the top of the butt, it is recommended to perform them together, combining them in series (or alternately, in approaches). The peculiarity of these exercises is that it is very difficult to make technical errors when performing them. If your body and pelvis are stable, the gluteus medius will be heavily involved in abduction.

The technique of execution remains almost unchanged, with the exception of the direction of movement of the leg:

1. Place your weight on your knees and palms, keeping your arms straight and your back straight (without excessive arching or rounding). Legs are bent at the knees at an angle of 90 degrees.
2. Slowly move your leg to the side, performing movement only at the hip joint (when moving back, the leg rises in the corresponding direction).
3. When your thigh is parallel to the floor, take a short pause and return to the starting position.

Technique for the exercise of moving the legs back on all fours.

Climbing

• To pump up the upper part of the butt, the exercise is performed with dumbbells and in strength mode (12-15 repetitions on each leg).
• To increase the efficiency of climbing, alternate the position of your feet when climbing onto the pedestal (once your feet are placed wide, on the edges of the pedestal, and at the next step they are brought together).