How to make the ass no longer pumping it. How to pump up big buttocks - the right way
It is worth google “how to pump up a round and tighten your ass at home?”, And thousands of links will appear before your eyes.
You will even be offered miraculous complexes on how to quickly pump up Brazilian buttocks at home in a month, 1-2 weeks, or even ridiculous 5 days.
Please don't believe these sweet promises! Do not blindly trust the information that supports your delusions. We are talking about sites and publics in which you are given exercises, from which you will throw off in a month what you have eaten for years (no, you won’t), stretch marks that will evaporate from your body (no, they will remain) and ask you to like figure (which you bet).
Kostya Shirokaya will not lie to you and promise what is impossible. We do better: we tell the truth! Let's deal with our priests and home conditions.
Is it possible at home?
How realistic and is it possible to make the ass bigger quickly at home? If you work with weight, and not according to programs from sites in which the "fitness" section is tucked between the "food" and "fashion" sections, consisting of 5 exercises "on the mat at home", then the answer is: certainly!
However, there is no talk of a serious increase in volume (desired "pumping"), it is more about acquiring tone and a pleasant appearance. There are more alternatives in the hall and, accordingly, the result will be “cooler”.
But: if you buy yourself a set of dumbbells and a combined barbell, then there will be no difference.
In general, before going to the gym, it is useful to first learn how to work without weights: to understand how you need to feel the muscles. Workouts at home - the foundation of progress in the gym. If you learn to feel your buttocks in squats, swings without weight, then imagine what effect the weight will give you?
Some squat 60 kg, and tell them the banal “squeeze the buttocks”, but they cannot, the connection, without which you will not achieve results, is almost absent. In addition, you will prepare mentally for going to the gym!
How to effectively tighten the muscles of the legs, buttocks and thighs: exercises
What exercises are needed to quickly tighten the buttocks and legs of a girl or a man at home? In fact, their choice is not so small as many people think.
Squats
Can't go to the gym? Go to a sports store, buy kits there dumbbells and sit at home. The squat is the best exercise to quickly pump up the gluteus maximus at home. Lying around at home weight husband / dad / brother - great, grab her! Don't want to spend money? Easier than ever: fill 2, 5 or even 6 liter bottles of water and squat with them.
Dumbbell set 20 kg It doesn't matter if you squat at home with a barbell or dumbbells. It's important that you do it with weight.. Tight ass = work with weights! It doesn’t matter if you want to pump up the buttocks in the gym or at home, the main thing is to perform the exercises efficiently and constantly. And, by the way, this is unlikely to happen quickly.
Kettlebell 20 kg with rubber bottom so as not to disturb the neighbors 🙂 How to squat at home for a girl: stand straight, legs - shoulder-width apart or slightly wider, arms with dumbbells - along the body. Behind (about a step away from you), put chair or a bench (no need to put a high bar stool, don't be cunning 😉). Slightly leaning forward, begin to squat.
Pull your pelvis back as if you want to sit on a chair standing behind you. As soon as your buttocks touch the edge of the chair, hold for 1-2 seconds and then rise. The edge of the chair should not be higher than your hips when you squat until they are parallel to the floor. If the chair is too high, take another one or just sit down until your thighs are parallel to the floor.
Choose sumo squats, as this is the best option for shaping the buttocks.
How to squat at home so that the load goes to the buttocks: stand up straight, spread your legs wide, turn your socks outward. Hold a dumbbell, bottle or weight in front of you. Taking the pelvis as far back as possible, lower yourself into a squat at least to the parallel of the hips with the floor (preferably lower), linger for 1-2 seconds in this position and return to the starting position. In the starting position, do not straighten your knees “to the castle”. Let them be slightly bent.
Do not confuse “plié” with “sumo” (- here is also a detailed execution technique). With plie, you try to keep the body strictly vertical, with sumo, it is tilted forward so that the load falls more on the buttocks, and not on the inner thighs.
Important:
If you are not satisfied with the option with dumbbells or bottles, then buy rubber loops/tapes, they come with a sufficiently large tensile force, so that it is quite difficult to squat in them. This is a very cool topic for home training.
We advise you to immediately buy a set of several loops with different weights, although of course, the emphasis should not be on the size of the burden, but on the safe execution technique (by the way, it is the same as in classic version doing these exercises).
What's more, with loops, you can even do glute swings, glute bridges, deadlifts! In short, monotony will not be an obstacle on the way, how to pump up your ass at home
Don't like this option? Then buy or make at home yourself sandbag (sand bag). Yes, sandbag.
This foreign word refers to a projectile, which is a bag filled with sand, it has a floating center of gravity, which allows you to load a wider range of muscles than when exercising on a simulator or with a barbell. It would seem that the simplest projectile, but few people come up with the idea of lifting sandbags to develop strength, muscle mass or fat burning. But in vain. A harmless-looking bag can be a serious test even for an athlete.
Budget, heavy sandbag 20 kg I personally saw an option when a woman made a similar bag herself, filling it with cat litter 🙂 And some use tent or simply put on a backpack with something heavy inside. The seeker will find!
Is it possible to pump up an initially flat ass at home only with squats - no, just like in the gym! For the development of the gluteal muscles, you need a large, complex work, which includes different: basic and isolation exercises.
Strut squats or lunges with dumbbells
One of the most effective ways"rounding" of the buttocks, which literally makes the biceps of the thigh burn. It is advisable for beginners to do this exercise only with their own weight: first learn the technique, and only then grab the weights!
In order to correct the technique, do lunges in front of the mirror, otherwise you can be very sorry later, injuring the hip or knee joint. They last oh so long!
Stand straight, your back should be straight, your shoulder blades should be drawn together, your arms should be lowered along your body, and your eyes should be directed forward. The feet should be exactly under the hips so that mentally you can draw a straight line: the middle of the arch of the foot - the knee - the thigh - the shoulders - the ear. On an inhale, step forward with your right foot.
Keep your body straight, distributing your weight evenly between your feet. Lower yourself straight down, transferring your body weight a little more to the front leg. The thigh of the right leg should be parallel to the floor, and the left knee should just touch the floor. Now check in the mirror if three right angles of 90 degrees have formed: in the right knee, between the thigh and torso, and in the left knee.
If these three corners are there, then the attack turned out! It is very important to lift from the heel of the front foot, without tilting the body forward and without helping with the back leg.
Try to feel how the back of the thigh and buttocks work. It is with their help that you must perform the lift. Organize repetitions in the approach as follows: first do everything on one leg, then on the other.
Romanian deadlift
An excellent answer to the question of how to make the hips wider, and the ass beautiful at home with a minimum of inventory. Technique with dumbbells / gray / sand in principle, but the technique for performing Romanian traction with an expander / elastic band / loops is worth voicing.
Stand on the elastic band with both feet in the middle of it. Grasp the ends of the tape so that you feel resistance. Lean forward, pushing your pelvis back, keeping your legs as straight as possible, and keeping your back straight and arched at the waist. At the bottom point, feel how the muscles of the back of the thigh are stretched. With the effort of the buttocks, return to the starting position.
walking uphill
Dilute strength cardio. This is the most wonderful exercise, how to tighten a sagging ass! If there is a path: great, just set a decent slope, not 3%, but somewhere around 9-12%. If not, then an excellent replacement would be.
Climbing onto a step platform, box or bench
There is such a feature - entering the platform (step-ups). They use the glutes quite well, but remember: hypertrophy (increase in volume) without additional. there will be no relief!
The main thing in the exercise - step. The higher it is, the greater the orientation to the buttocks. Stand in front of the platform, put one foot on it. Controlling the movement, push off with the second foot from the floor, put it on the one on the platform - and immediately return it to the floor.
Important: the foot is placed on the surface of the board with the whole foot, there should be no sagging heels or fingers!
Do not lose balance, do the exercise rhythmically. Subsequently, for complication, you can hang on your feet weighting agents or pick up dumbbells. There are a lot of options to diversify classes on the step platform:
But remember that although step exercises are less impactful for the joints than running and jumping, but if you are worried about your knee joints, then step exercises can exacerbate this problem. So if something hurts, then it's better to give up the step platform!
Glute Bridge
Maxim. user weight: 130 kg.
Train everywhere: thanks to the strap, with which the loops can be attached to the crossbar, gate, swing, tree, but most importantly, at home through the door! It is only important to follow the instructions for locking the loops and always check if the carabiner is latched (see do's and don'ts).
Homemade dumbbells
Usually the height of the platform varies from 10 to 30 cm. If you think that the platform is only for fans of step aerobics, then no. With this simple machine, you can effectively perform push-ups, stretching, warm-ups and exercises with light dumbbells.
As a warm-up, use the elementary movement "basic step" - walking, in which you step on the step like on a regular staircase. It is important that during such a rise, the back is even, and you do not jump.
We advise you to buy weights that are not the lightest, because you get used to the load very quickly, and in a month your half-kilogram weights will seem like a waste of money. Better take weighting agents weighing from 1.5 to 5 kg .
There is one more point that, when exercising at home, will help increase the weight of weighting agents:
If for you the weight of your projectile has ceased to seem serious to you, you can do the same manipulation by simply wrapping your dumbbells around your legs. And pulling your legs back will immediately seem to you not such an easy exercise.
An important point: this service will help you buy profitably in online stores:
Video
Useful video: swing the buttocks at home
If, despite all your efforts, Madame Sijou does not please you, then you are clearly doing something wrong. Read the article:. Good luck and beautiful pop!
Simple and effective exercises to pump up your ass at home. 2 complexes for increasing the volume of the gluteal muscle with options for complication for physically fit people.
The buttocks are considered one of the most problematic areas for most women and girls. sedentary image life, sedentary work and passive rest sooner or later lead to a decrease in the volume of the gluteal muscles and loss of their tone. Therefore, in order to have beautiful seductive forms, the fair sex must constantly work on their bodies. And it is recommended to start with home workouts. The simple exercises to pump up the ass, listed in our article, will help you get rid of problems with your figure in just 1-2 months.
Complex for training without equipment
These effective exercises for the priests can be performed by any girl or woman at home. They are simple even for a physically unprepared person and do not require the use of additional shells, simulators or special equipment.
Workout with a chair for inflating priests at home
This small set of exercises for the priests is aimed at correcting the shape of the buttocks and hips. Daily workouts with a chair will help you achieve good results after 3-4 weeks of training.
Always attract male attention. In order for your butt to become beautiful and fit, you need regular workouts with moderate loads. This is the only way to achieve the desired result.
For those who dream of pumping up their ass in 2-3 weeks, or even in a few days, you yourself understand that you won’t be able to get a stunning result. The maximum that can be achieved is to tone it down. If you want to become the owner of a Brazilian ass, then tune in to regular hard workouts.
If you have seriously decided to get down to business and plan to exercise regularly, then for the best results in " beautiful priests» you need to do less 3 times per week for 8-15 minutes.
You also need to add aerobic exercise - twice a week for an hour. You can run, jump rope, or skate. Suitable for any active sport.
Don't give yourself any favors! Having made a concession just once, you run the risk of completely abandoning classes in a month. It takes about 30 days for you to develop the habit of exercising.
To make homework more effective, allocate the most convenient time for you. You should not go in for sports in a dressing gown - change into a training uniform, and after classes take a contrast shower, take the matter seriously.
Performing each exercise, start with 15-20 repetitions. Start increasing your reps by 5-10 per week until you can do 100 reps. If the exercise is very easy, then you can use dumbbells for weighting. If dumbbells are not at hand, fill plastic bottles with water and work with them. Weight should also be increased gradually.
Best Exercises
We have prepared the best exercises that will give results in the shortest possible time. All you need is a strong chair and the desire to improve your ass. These simple exercises will allow you to pump up and increase the ass, get rid of excess fat in the buttocks and thighs, and also bring the muscles into good tone.
1 - Sky bridge
Involved: buttocks, lower back, back of the thigh.
Lie down on your back. Stretch your legs and rest your heels on the seat of the chair. Hands at sides, palms down. Raise your right leg vertically up. Slowly lift your hips off the floor. Raise your buttocks until your body is in a straight line from your left heel to your shoulders. Do 20 reps while keeping your right leg up. Then switch legs and repeat the exercise with the left leg.
2 - Curving tree
Involved: thighs, calves, buttocks.
Stand on tiptoe a few inches behind a chair. Bring your legs together, put your hands on the back of a chair. Keeping your back straight, bend your left leg at the knee. Take your leg out to the side 90 degrees.
3 - Staircase
Involved: buttocks, thighs, quadriceps, calves.
Stand in front of a chair, feet shoulder-width apart, hands on the lower back. Place your right foot on the seat, lift and bend your left leg 90 degrees, as if you want to put it on the back of a chair. Stay in this position for a while. Lower your left leg back to the floor, then lower your right leg and take it back into a lunge. Hold this position for a short while and repeat the movement.
4 - Abyss Squats
Involved: hips, buttocks, quadriceps.
Stand half a meter from the chair with your back to it. Place your feet shoulder-width apart, hands on your waist. Step your left leg back and place the top of your foot on the seat. Begin the squat by bending your right leg and bringing your left knee closer to the floor. Straighten your right leg. Do 15 repetitions, change the position of the leg and repeat the exercise.
5 - Sky Squats
Involved: buttocks, quadriceps, calves, back of the thigh.
Feet shoulder width apart, arms at sides. Slowly crouch (count to 4 as you lower). From the bottom position, stand on your toes and stretch your arms up.
These 5 fairly voluminous and high-quality exercises will allow you to effectively work out the gluteal muscles and quickly achieve visible results.
Fast results in a few weeks
The key to the success of express training is the simplicity of the exercises and the number of approaches. This complex must be performed daily twice a day. The best time to practice is before breakfast and before dinner.
You only need a mat. At the first stage, do 15 repetitions on each leg. Increase the number of repetitions every day. The result will please you in 10 days.
1 — Get on all fours. Keeping your back straight, bend your right leg at the knee and take it to the side. Kick your right leg to the side, then bend your knee back to the starting position. Do 15 reps and switch legs.
2 — Feet together, arms along the body. Bend your right knee and take your right leg out to the side. Take away right hand to the side, raise your left hand above your head. Without changing the position of the hands, lean forward slightly and take the right leg back. Straighten up and return to the starting position.
3 — Feet together, knees slightly bent. Put your hands on your left thigh and tear off right heel from the floor. Take your right leg to the side, touch the toe of the floor and return to the starting position. Do 15 reps and switch legs.
4 —
Stand with heels together, toes 45 degrees apart, hands on hips. Bend your knees slightly, then immediately rise up on your tiptoes. Hold for five seconds. 
5 — Lie on your back, feet together, arms by your side, palms down. Raise your straight legs up and spread them apart. Stay in this position. Bend your knees and connect the soles of your feet.
This complex will allow you to achieve a spectacular result in just 10-15 minutes of free time.
10 minutes for the buttocks
It is not only women who dream of making the ass elastic and beautiful, but also the representatives of the stronger sex - men. We know for sure that pumping up the ass at home (without going to the gym) is quite real. In this article, we suggest that you familiarize yourself with the most effective exercises for the buttocks.
What affects the shape of the priests? The appearance of the gluteal muscles depends on the amount of adipose tissue located between the muscles and the epidermis. From various factors, this fat can change shape and stretch.
Factors that are responsible for the deterioration of the appearance of the buttocks:
- sudden changes in weight;
- passive lifestyle;
- the presence of bad habits;
- a small amount of physical activity.
All this causes ptosis of the gluteal muscles, or, to put it simply, sagging of the buttocks. What needs to be done to pump up the ass?
Butt exercises: make your butt beautiful!
With a small pelvis, and the need to simply tighten the ass and make it elastic, give preference to training with a large amount of load. Train twice a week, between workouts should be at least two days. Do up to five sets of five to eight reps. If pain appears, there is no need to be afraid, it is enough to take a bath or do cardio exercises, the main thing is to remember that we shake our ass not to make us feel bad.
If you want to visually reduce the butt, give up loads or choose exercises with light weights. However, you will have to practice almost daily and do five to six approaches, up to 20 repetitions.
Types of exercises for the gluteal muscles
Lie down on the floor, stretch your leg up and lift your pelvis, producing muscle contraction. Do fifteen repetitions during one approach, in total - up to eight approaches. For more efficient pumping, the leg can be weighted with a special projectile. If it is too difficult to perform with a raised leg, just practice lifting the pelvis with squeezing the gluteal muscles.
An extremely simple exercise - you need to grab the back of a chair and start swinging. Just do not need to do the exercise too quickly - on the contrary, it will be more effective to do the exercise slowly. Don't stop at the bottom - go straight to the next one.
You need to pick up dumbbells, then stretch your arms along the body and start lunges. You can perform them both standing in one position and moving around the room. And the wider you step, the more the muscles of the buttocks will be involved.
Squats are the most effective exercise for the buttocks, they also improve the condition of the quadriceps. You need to perform them like this: first do the exercises without weight, in order to avoid injuries. Let's consider how to squat correctly to pump up the ass
How to quickly pump up the ass: squat technique
You need to stand up straight, setting your feet a little wider than your shoulders. Squat while pushing your buttocks back, as if you were sitting on an invisible chair. When you reach a right angle, get up. Every four squats, lingering for half a minute seconds at the lowest point.
Perform four to five sets of ten squats, rest no more than a minute. Squats are performed deeply, the buttocks should be pulled back as much as possible, while maintaining a straight back. Get down to the lowest possible position: after all, the lower you sit down, the more the buttocks will be involved. The legs should be wide enough to make it comfortable to do exactly low squats.
During squats, muscles such as:
- soleus muscles;
- quadriceps;
- biceps femoris
- large muscles of the buttocks;
- adductor muscles of the thigh;
- calf muscles.
During squats with additional weight, the muscles of the back and abs are also strengthened.
Stand up, keep your feet together, place your hands as you like. Perform jumps in place. First jump low for 30 seconds. Then increase the jump height to the maximum. After 30 seconds, start running. At the same time, try to raise your knee as high as possible in front of you. Run for 30 seconds. Then go back to high jumps, slowly reducing their intensity. End the exercise with a step in place.
The starting position is the same, keep your palms on your waist. As you exhale, lift your right foot off the floor and take the maximum step to the side. Do a squat. As you inhale, bring your right leg back. With an exhalation, step with your left foot and do a squat. Perform the exercise 10 times with each leg.
Stand near some kind of support, such as a chair, wall. Take your right leg back a little, point the toe towards you. Rock your leg up and down for 2 minutes. If the supporting leg begins to numb quickly, do the exercise in two sets, taking a break for 10 seconds. Repeat the load on the left leg.
Spread your legs wide, bend your arms at the elbows and place them on the sides of the body. Exhale as you squat, inhale as you straighten up. Repeat the exercise at least 25 times. Be careful while squatting: do not make an angle at the knees sharp.
Place your palms on any support, transfer the weight of the body to the right leg, and lift the left foot above the floor, while pulling the knee closer to the body. With an exhalation, sit down and hold in this position for 25 seconds, do not hold your breath. While inhaling, stand on both feet. Then repeat the squat on the right leg.
Lying exercises
Lie on your stomach, place your hands in front of you. As you exhale, raise your left leg above the floor, trying to tear your thigh off the surface as much as possible. On an inhale, lower it to the starting position. Perform the next lift with your right foot. Do this exercise 15 times for each buttock. Then take some rest. Complicate the exercise: while exhaling, raise both legs above the floor at the same time. Do 15 repetitions.Spread your legs wide, bend them at the knees, rise on your elbows. With an exhalation, lift your right thigh off the floor and rock it up and down. Do the exercise for 15 seconds, then lie completely on the floor and rest for a minute. Rise to the starting position and perform left thigh raises.
Roll over onto your back, bend your knees, pull your feet towards you. At the same time, try to reach your shins with your palms. If not, place your palms as close to your feet as possible. With an exhalation, lift the pelvis above the floor surface. Lower it back down as you inhale. Do 30 of these lifts.