How to pump up the buttocks with squats - 5 rules and a set of exercises

The simplest physical exercises are the most effective. This is indicated by fitness trainers, forming training programs to solve body correction problems. And the banal squats, familiar to us from childhood, can help a lot to change the shape of the buttocks. It is only important to perform them correctly in order to pump up the buttocks and buttocks with little time.

Why squats are useful

The shape of our priests depends on 3 factors: the shape of the pelvic bone, the development of the muscle corset, and the volume of adipose tissue. It is impossible to do something with the first, but fortunately, the dimensions of the bones do not affect the elasticity of the “fifth point”. The main role here is played by the state of the muscles.

A feature of working with this part of the body is its responsiveness to training. Even if fat has grown on the priest, exercises will help to gradually get rid of it. Squats will also be an excellent answer to the question of whether it is possible to pump up the buttocks if they are flat, and there is not a hint of femininity in them.

• During the squats, the work of a large muscle group is activated. The gluteus maximus muscle, the corset of the hips and spine are involved.
• It provides effects on the joints, including the hip, knee, ankle.
• The load on the tendons increases, their condition improves.
• Additionally, a load on the heart is provided, a healthy heart rhythm is formed.

Therefore, squats can not only pump up the legs and buttocks at home, but also how to improve health without visiting a fitness club.

The correct squat technique

The only thing is that the exercises must be done correctly. If you don’t understand how to squat in order to pump your buttocks, you can harm your body. This is especially true for women aged “slightly over 20” who have never devoted time to sports. If this is about you, it means that most likely your joints and muscles will not be happy with a sudden load. In this case, it’s worth clarifying how to pump up the buttocks in the gym, work out under the supervision of a trainer for a week, and then continue training at home, understanding your level of permissible load.

The second question is how to pump the buttocks of a girl in a week. It is often asked on the forums, hoping to find a magical way to round the ass in a minimum of days. So, no squats and other exercises will not perform a miracle and will not be an amazing way to quickly pump your buttocks. Training is a constant process, building muscle mass is slow. Usually, when asked how much buttocks can be pumped up, trainers answer: from two months. During this period, your “fifth point” will acquire the desired shape and elasticity.

5 important rules for pumping

1. Tighten the press: the abdominal muscles should form a tight corset around the waist and thus fix the spine.
2. Keep your back straight: do not bend, do not slouch.
3. Keep your knees above your feet: this is the correct lower position.
4. Fix the heels on the floor.
5. Breathe smoothly to the beat of your movements.

The operation of this mode allows you to understand how to pump up the buttocks and prevent excessive stress on the joints, muscle strain.

Exercise complex

When you know whether squats help to pump up the buttocks, and why do them, you can start daily training. Do each exercise 15 times.

Normal squat

Improves the condition of the muscles of the legs.

1. Stand evenly, feet in width of the pelvis.
2. Inhale, take the ass back, bend your legs at the knees.
3. Exhale, straighten your legs.

Plie

It affects the gluteus, external and internal muscles of the thighs.

1. Stand evenly, legs apart wider than shoulders, socks - to the sides.
2. On the inhale, go down, on the exhale, straighten.

Narrow Stop Setting

Emphasis on the gluteus maximus muscle.

1. Put the feet together.
2. Perform squats similar to exercise 1.

Curtsy

Exercise for the development of the gluteal muscles.

1. Cross your legs.
2. Inhale, pull the pelvis back. Bend your legs to the right angle at the knees. Form the weight of the torso on the front leg. The second leg should not touch the floor with the heel.
3. Exhale, return to the starting position.

Balance

Increased load on the buttocks.

1. Place your legs across the width of your pelvis. Lift up one heel.
2. Inhale, pull the pelvis back, bend your legs. Form your body weight with your foot fully on the floor.
3. Exhale, return to the initial position, repeat with the second leg.

Swallow

A significant increase in the load, its distribution on the buttocks, back of the thighs and back muscles.

1. Place your hands on a chair. Stand on 1 foot. Take the second forward, bend at the knee and keep it on weight.
2. Inhale, sit on one leg. At the same time, move the torso forward, and the free leg back.
3. Exhale, return to the starting position.

Jumping with squats and raising legs apart is also useful. They train heart and stamina. Our complex will help you pump up your buttocks at home and help your legs become slim.