How to pump up the buttocks at home - only 4 exercises for an elastic butt!

To make your “fifth point” attractive, just give it 15 minutes a day. You should train regularly, for example, daily in the morning. An invigorating exercise will tone the body and tighten muscles. Surprisingly, exercises to increase the buttocks improve the functioning of the heart, since a large muscle group is involved in their performance.

Butt exercises

We offer effective exercises for the buttocks at home. They will provide training for the three layers of muscles located in our “fifth point”, eliminate the signs of cellulite and tighten the figure.

Walking on the pope

1. Sit on the floor, stretch your legs.
2. Walk the buttocks forward and backward.
3. Do as much as you can.

Kicks

1. Get on all fours. Keep one foot parallel to the floor.
2. Pull the sock out and pull it up as far as possible.
3. Repeat with the other leg.

Buttock lift

1. Lie on the floor, pull your bent legs toward you.
2. Lift the pelvis, perform springing movements: lower and raise it without touching the floor.

Penguin

1. Sit on a chair. Between the legs hold a large ball.
2. Squeeze it for 30 seconds.
3. Perform 10 approaches. Do not make significant efforts at the initial stage. As you train, squeeze the ball with more force.

These are the basic exercises for quickly pumping your buttocks at home. Performing them, you must adhere to the following conditions.

Features of buttock training

• Start small. Do not overdo it in the first days of classes. Untrained muscles will respond only with pain, which completely repulses the desire to work on oneself. Begin doing exercises to increase the buttocks with 5-6 times each. As you get used to training, increase this amount.
• Watch your body. Keep your back and abdomen tight. The formation and holding of the corset improves the effectiveness of training and provides not only elastic buttocks at home, but also an ideal posture.
• Breathe freely. Breathing should be consistent with the pace of training. Active oxygen supply to the blood, which is possible only on deep breaths, will allow you to effectively deal with adipose tissue. Thanks to proper breathing, you will understand how to pump up the buttocks at home and forget about the fat folds on the hips.
• Eat right. Professional athletes know that exercise is not enough to build muscle. Physical activity must be combined with the right diet, which consists of a large amount of protein and amino acids. Eat lean meat, dairy products, soy, vegetables and fruits, cereals. They contain everything you need for muscle growth. 200 grams of cottage cheese and at least 150 grams of meat should be eaten per day to cover the daily protein intake.
• Move whenever possible. Instead of sitting on the couch in the evening, rest an hour after dinner, and then take a skipping rope and jump for 15-20 minutes. This exercise, performed “in between cases,” perfectly trains the legs and heart muscle. On weekends, go cycling with friends or family. So you will not allow the adipose tissue to settle on your ass and spoil its appearance.

How to increase the effectiveness of training

The exercises presented will help to develop an individual plan for how to pump up the buttocks at home.However, we do not always have the patience to wait a few months until the priest acquires the desired elasticity. To make the complex more effective, you should add squats to it. According to fitness trainers, it is difficult to find a more effective way to influence the gluteal muscles.

Squats

The gym will recommend barbell squats. It is effective for affecting the quadriceps muscle, the upper back corset. Due to the significant load, the muscles of the lower leg and lower back are also trained. With proper execution, you can use up to 85% of all the muscles of the body. But are such activities possible at home?

In the absence of diseases of the bone-articular tissue, you can perform squats with a load at home. For this, dumbbells are suitable. Weight at the initial stage should be 1-2 kg. Later, you can take 4 kilogram weights.

Squats with a load are performed with tense muscles of the abdomen and a flat back. With a slight bend, muscle stretching is possible. The heels should be fixed on the floor, and the knees in the lower position should not go beyond the stop line.

Pay attention to your hands

1. Pull them forward with dumbbells to maintain balance - optimally in the first days of training.
2. Put on a belt to engage stabilizer muscles.
3. Cross your arms on your shoulders - this way you increase the load on all the muscles due to the reduction of the counterweight, provide tone to your body.
4. Raise your hands up to strengthen the training of the upper shoulder girdle, extensor muscles of the back. Additionally, the exercise trains the heart and legs.
5. Get your hands with dumbbells behind your head, put your elbows apart - at the same time training the buttocks and muscles responsible for posture.

Our tips will help you figure out how to pump the buttocks of a girl at home. And choose an individual complex of effective training!