How to pump up the buttocks of a girl at home

Each girl has her own figure ideals: for some, the well-known parameters “90-60-90” are perfect, for others, data that are slightly larger in value (especially for the chest and pelvic area). However, all the fair sex are unanimous in the opinion that the presence of elastic and toned buttocks is one of the essential qualities of a modern woman. Firstly, this, of course, attracts men, secondly, a variety of activities aimed at these muscles, in general, perfectly affect the condition of the whole organism, and thirdly, it looks very nice, especially in dresses and any semi-formal pants.

The myth is widespread (not without the help of the media and various social networks) that every girl is simply obliged to visit the gym or fitness center if she wants to get in shape. Fortunately, this is nothing more than competent marketing of the same fitness centers: losing weight, reducing the waist in girth and giving a beautiful shape to the buttocks can be done at home, the main thing is to follow certain rules and practice according to the established schedule without gaps.

So, to give shape to any muscle in the human body, it is necessary:

1. Perform not only appropriate exercises (isolated, i.e., mainly aimed at one muscle group), but also basic ones that will positively affect the state of the body, and the priest will not stand out too much, as if being foreign.
2. Follow an individual diet, the diet of which should be selected independently, based on the characteristics of the body, body weight and any preferences.
3. Perform cardio exercises (albeit in a smaller amount).

Observance of the conditions listed above will allow not only pumping the gluteal muscles at home for a relatively short period of time (the exact number of months directly depends on the physical condition of the body “right now”), but also reduce the amount of subcutaneous fat.

Diet

One of the characteristics of the human body, especially that grown in the northern countries, is its excessive thrifty, i.e. the tendency to accumulate fat in almost any case. The body receives energy as a result of the breakdown of carbohydrates that comes with the products enriched in them, inside. Since it is impossible to calculate the exact amount of carbohydrates, proteins, and fats for each meal, often these substances come in excess. And if protein is used as a building material almost immediately, then the excess part of carbohydrates goes into fats.

The “logic” of the body is quite simple: if excess energy and a surge of strength is not yet necessary, part of the carbohydrates can be left “for a rainy day”. As you know, fats are carbohydrates that the body must break down, if necessary.

For this reason, many girls who want to lose weight, go on an empty stomach to the gym on a treadmill, where they spend up to 40 minutes: the body simply has nowhere to get the much-needed energy from, because it takes it from fats. At the same time, it is also necessary to start the process of fat burning, because the body will not immediately spend the necessary fats, so cardio training is so long.

And since the buttocks for the most part are made up of fats, you should be sure to monitor your diet. The main components of the diet - carbohydrates and proteins - should be consumed according to certain rules, the essence of which can be briefly summarized as follows: maximum carbohydrates in the first 12 hours of the day, a smaller amount for the next 6 hours and a minimum in the last 6.The amount of protein entering the body should be constant during wakefulness. Obviously, the amount of fat must be reduced to the minimum possible.

Important: On average, a girl should consume about 3.5 grams (4 for those who want to gain muscle mass) of carbohydrates and about 2.5-3 grams of protein per kilogram of weight per day. These values ​​can vary in any direction by 0.5-0.7 grams.

The diet should consist of the maximum amount:

• Citrus fruits;
• Fruits and vegetables;
• Non-fat dairy products (higher values ​​of 2.5% fat content are best avoided);
• A dish with fish as the main ingredient.

You should limit the consumption of flour products, all kinds of buns, carbonated drinks and alcohol. Sauces, dressings, fatty meats and pastries should be completely eliminated. It is rather difficult to refuse the listed products, the result is worth it.

Warm up

Although with the help of the diet you can achieve impressive results, giving the pope a beautiful shape, making the buttocks more toned is impossible without physical exercises, which are divided into cardio and strength exercises (the former are aimed at burning fat, the latter - the development of the muscles themselves). Just a few points to make:

1. It is necessary to deal with after 2-2.5 hours after the last meal.
2. Exercise is best done on a special gymnastic rug in clothing that does not impede movement.
3. Pumping the buttocks for a month in the absence of at least any significant loads is impossible. On average, 3-4 months are needed, for more well-fed girls - 6.

Before starting a workout, you should definitely warm up in order to prevent the possibility of muscle strain and the appearance of cramps after a relatively short time. Warm up may include:

• The classic "Mill", familiar from the school bench;
• Rotations by legs separately, by the pelvis, by hands;
• Legs swing;
• Slopes.

All these exercises do not focus on a particular muscle, so they are great for warming up before training.

Basic exercise

It is no secret to anyone that the main physical exercise aimed at shaping the buttock muscles is squats, which, however, can be done in different ways. The most common squats are easy: the legs should be set to the width of the legs and slowly lower the body with a straight back down until the imaginary angle between it and the bent knees becomes straight. Hands to maintain balance can be put forward.

Important: always keep your back straight! No, even the slightest, deviations to the side should in any case be allowed.

After the exercise is more or less easy, you can take small dumbbells in your hands, start with 1 kilogram. If it’s not possible to buy dumbbells, you can use ordinary plastic bottles filled with water. If it will be necessary to increase weight, they can also be filled with sand afterwards. Also on the back you can hang a backpack with the same bottles inside; in this case, it is even more important to keep your back perfectly straight.

Another very important exercise aimed at the gluteal muscles is a lunge on one leg, which requires a bench or some kind of stand (for example, a removed box from the cabinet). The essence is quite simple: one leg is placed on such a “podium”, bending at the same time in the knee at a right angle, and the second at the same time is stretched forward as much as possible. Body weight should be transferred from one leg to another within 10-15 seconds. Later, special weighting materials can be hung on the legs, which will add additional load.

Tightening only the gluteal muscles is a huge mistake, quite common among girls, even those who attend gyms. To give it a good look, you must also monitor the condition of the muscles of the lower back, hips and back. A wonderful exercise that involves all of these muscles is the "Bridge". To do this, you should definitely use a gymnastic rug or a similar lining under your back, since the exercise should be performed on the floor. The sequence of actions is as follows:

1. It is necessary to lie on your back, arms extended along the body so that they are parallel to him. The legs must be bent at the knees at a right angle and set apart to the width of the shoulders.
2. Very slowly, you should raise your pelvis up in order to feel the tension at every point on your back and hip apparatus.
3. At the peak point, it is important to linger for at least 30 seconds.
4. Returning to the starting position again smoothly, in no case do not "throw" the ass on the floor.

Important: you should distinguish between "normal" voltage from critical. Under normal stress, a person does not experience significant discomfort and is able to fully concentrate on the exercise. When critical, there is an acute pain in the muscles, which is pointless to endure, it is worth immediately stopping the training.

It is worth paying attention to the internal muscles of the thigh, which, as practice shows, most girls and women are very poorly developed. A good load on them is the Plie exercise, which is a cross between regular squats and a classic deadlift. The legs should be positioned slightly wider than the width of the shoulders, and the socks should be deployed from each other at an angle of 45-50 degrees. You should take any load in your hands and, holding it with your palms, begin to squat slowly, keeping your back flat, until the thigh surface becomes parallel to the floor.

And the last exercise, which is sometimes undeservedly avoided - swing legs back. Its essence is quite simple: it is only necessary to grasp any support located at the level of the abdomen-chest (for example, the back of the chair), and slowly alternately move the legs back until they reach the maximum height. The correct implementation of this exercise involves the tension of the gluteal muscles at the highest point. Obviously, you should also hold your foot in this position for at least a relatively short period of time.

The program to bring the gluteal muscles to tone

As mentioned above, classical physical exercises must be combined with cardio, so any girl needs to know how to combine them to achieve the best result. Cardio exercises have one purpose: burning the maximum amount of fat, therefore, compiling your own program should be based on the current weight of the girl.

If the weight is generally satisfactory, then two half-hour runs per week and four days of training at home will suffice. If you also need to lose weight, then cardio should pay more attention, and the program will be mirrored.

Usually, 4 approaches of 15-20 repetitions (moreover, for each leg) are enough to complete each of the listed exercises; while losing weight - 40 each. It is important to understand that there is no ideal methodology, the program should be composed independently. For a better understanding of the processes taking place in the body, its reaction to a particular dish and, as a result, the best or worst course of a workout, it is recommended to have a separate notebook where you can write down some notes.

The basis of success is the lack of laziness!
If on any day you were allowed to sleep an extra two hours instead of training, it is important to return the missing approaches, for example, within a month, evenly distributing the repetitions between other days.

In case of unpleasant sensations after the first days of training, it is only necessary to reduce the load, but at the same time not to take long breaks.

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