Many fitness trainers believe that it does not matter whether nature has endowed the girl with elastic round shapes or not. You can quickly get the desired forms at home, if you know how to pump your ass.
It is important to know the main rules for pumping the muscles of the gluteal and adhere to recommendations for the implementation of exercises. Today we will talk about affordable activities to give the buttocks an elastic and beautiful appearance.
- How to pump up a beautiful elastic ass in 7 days
- Is it possible to quickly pump up the ass
- Proper nutrition during the period of pumping the buttocks
- Gluteal muscle exercises
- From the ears on the hips
- For the inner thigh
- On the back of the thigh
- How to pump the upper part of the buttocks
- Hip biceps exercises
- Quadriceps thigh exercises
- Dumbbell Exercises
- Buttocks walking
- Barbell exercises
- How to squat, to pump up the ass
- A set of exercises for 1 day
- Weekly Workout Program for Girls
- Ekaterina Usmanova: Top 5 exercises for the buttocks
- Interesting videos on the topic:
How to pump up a beautiful elastic ass in 7 days
To achieve maximum results, it is not necessary to attend special gyms. The main thing is to firmly and clearly formulate the goal and set feasible tasks.
The main factors that make it possible to arrange a sports hall at home are the following:
- patience and assertiveness;
- knowledge of the basics of pumping muscle mass;
- creative thinking;
- steadfastness in actions and desires.
You don’t have to buy expensive gym equipment, and you can use ordinary dumbbells or household items as a simple sports equipment.
The principles of the implementation of any sets of exercises are:
- regular exercise;
- strict observance of the temporary regime;
- increased muscle loads depending on addiction;
- proper breathing.
It’s important to know! If it is not possible to conduct classes at the same time every day, then it is necessary to draw up a weekly regimen where sports will be allocated from 3 to 5 days a week.
Consider the basic recommendations and rules for training at home:
- First of all, you need to do a warm-up by warming up and preparing the muscles for further work.
- Each exercise at the initial stage is required to be performed 1-3 times. After getting used to it, the number of approaches increases from 15 to 20 in 1 workout.
- It is important to pay attention to breathing exercises. Inhale – full concentration on the exercise, and exhale – you need to take a starting position, relax. Holding your breath is strictly prohibited.
- All exercises must be performed strictly according to the instructions. Otherwise, serious injury could result from personal injury. During training, the work of only the muscles being trained, and not the others, should be felt.
Experts argue that the result of classes to correct the shape of the buttocks will be noticeable if there is little subcutaneous fat.
For the rest, you must first reduce weight: apply the method of regular general training, swimming and jogging (if there is not a lot of fat and there are no contraindications to these sports).
Is it possible to quickly pump up the ass
It’s not necessary to adjust yourself to the fact that after 7 days of active training, the figure will change dramatically.
The minimum term for a real result is 2 months.
For 1 week, the muscles will be in good shape, and after 2 – they will begin to tighten. It is important to remember this and in any case not to give up, move forward to the intended goal.
Proper nutrition during the period of pumping the buttocks
Before you think about how you can pump your ass at home, you need to make a balanced and proper diet. Otherwise, even the most stubborn and difficult exercises will not result.
A properly composed menu should solve the following problems:
- reduce the amount of subcutaneous fat;
- improve muscle growth.
First of all, it is necessary to include more protein foods, as well as reduce the intake of carbohydrate and fat-containing.
Important! It is not worth completely eliminating or strongly restricting your intake of carbohydrates , since this action can cause significant harm to the body.
It must be remembered that carbohydrates are the source of energy, without which life is impossible. With benefits for the body, such products are consumed in the morning and after class. In this case, they will not be deposited in the form of fat deposits, but on the contrary, they will begin to split faster.
Prohibited list of products:
- flour confectionery;
- spicy and smoked dishes;
- fatty varieties of fish, meat;
- alcoholic and carbonated drinks;
- canned snacks.
It is better to give preference:
- fermented milk products – yogurt without additives, kefir, fermented baked milk, cottage cheese;
- fish, meat – in boiled, steam form;
- freshly squeezed juices;
- cereals on the water – buckwheat, hercules, millet, etc .;
- unsweetened fruits – green apples, grapefruit, oranges, plums, etc .;
- vegetables – carrots, cauliflower, broccoli, zucchini, etc.
An important condition for how to quickly pump up the ass at home is proper nutrition in the first month of active physical activity.
Since at the initial stage the muscles are not in good shape, therefore, even small malfunctions can bring the figure to its original state.
Gluteal muscle exercises
You can tighten the ass at home and in the gym. Particular attention must be paid to the selection of exercises to achieve maximum results.
From the ears on the hips
” Squats .” We put the body straight, feet in width, arms are parallel to the floor. Squat (30 times). After we put our feet together and repeat. For the lesson you need to do 1 approach in total – 60 times.
” Swing with your feet .” Lying on one side, bend the lower leg a little. With the free limb we make swings up, a little backward. We turn over and do similar actions. For one leg, there should be 1 approach of 30 max.
” Lunge “. Kneel, back straight. At an angle of 90 degrees, we lunge with one foot. Moreover, the second knee should be located at the level with the heel of the other limb. We do the slopes of the body forward.
We perform similar actions on 1 approach of 25 lunges.
For the inner thigh
” Crossing .” Spread a gymnastic mat on the floor. Lie on your back, put your hands under the ass. Press the back against the floor as tightly as possible. Raise your legs to a height of about 11’8 inch and breed in different directions, and then cross.
The main and main condition that allows you to pump up the ass as quickly as possible is the maximum muscle tension of the inner thighs.
< p>In one lesson, you need to do 3 sets of 20 times. Half a minute break.
” Lifting using the gymnastic ball .” Take a lying position, arms parallel to the body, legs at an angle of 90 degrees, put on a fitball. Raise the ass, and the arms and shoulders should lie. We carry out 1 approach 30 times.
” Swing with your feet .” Take a standing position. Slowly and smoothly raise the right leg to an angle of 90 degrees. We do such swings 20 times per 1 leg for 3 sets per session.
The back should be straight at this time. For the convenience of maintaining balance, it is allowed to lean on a chair.
On the back of the thigh
” Squat on one leg .” For support, you need to choose a suitable wall and stand next to it. We bend a little of one of the limbs and very carefully transfer the weight to it. We bend the second leg with the knee up and grab it with our free hand, for a more convenient exercise.
We do deep squats and return to their original state. For each leg, 1 approach is performed, and the number of repetitions is 15.
Technique ” King Thrust “. Take a standing position. Put one of the legs back on the toe. Squat bending them, and touching the floor with your fingertips 5-6 times. After we do similar squats and do a palm touch 3-4 times.
We bend the retarded leg at an angle of 90 degrees and raise it, continue to squat (7-8 repetitions). We return to the starting position – standing. We do 1 approach for each leg.
” Swing with a weight .” The back is straight, legs at shoulder level. Put the weight between the legs and take it with both hands, stretching them down. The body needs to be tilted a bit, making a slight deflection in the lumbar.
Hands carry the projectile between the legs, bending them. Upon extension, the weight returns to its original state. We do 2 sets of 10 repetitions.
How to pump the upper part of the buttocks
” Jumping rope ” – the most effective exercise. Experts advise jumping daily for 20 minutes, and after 45 days the result will be stunning. In addition to increasing the upper part of the buttocks, the hips are reduced, the abdomen – a complete correction of the figure occurs.
” Fitball jumps .” We sit down on the gymnastic ball, put our legs at a right angle. Gently starts jumping. This exercise allows you to pump up the upper muscles of the buttocks in a short period of time.
“The bridge from a prone position .” Bend your legs at the knees, confidently place your feet on the floor, arms along the body. Tighten the muscles, breathing deep air and raise the pelvis up. We withstand up to 30 seconds and return to its original position – lying down.
We do 3 times in 11 repetitions. How can you pump up the ass with exercise without injury – the feet, shoulders and arms should be pressed firmly to the floor.
Hip biceps exercises
” Lifting the torso .” The exercise is performed while lying on your back, legs are tightly fixed. We put our hands behind the head in the lock and begin to raise the body so that the hips are not lying on the floor. Hold for 3-5 seconds, return to its original position. For the lesson you need to do 3 repetitions of 20 times.
” Breeding legs .” It is required to lie on the floor, on the stomach. The legs should be straight and the toes extended. Put your hands in the lock and put your head on them. Gently raise your legs and breed. Hold on weight 3-5 seconds and return to the reverse state. Only legs move, and the body is at rest. Perform 2 sets of 20 repetitions.
“ Kicking ”. Stand on all fours on the floor or rug. One bent leg, lift up, and then down. Return to the starting position and repeat the same actions with the second leg.
For the lesson you need to do 3 sets of 10 repetitions. This exercise is performed slowly so as not to cause injury.
Quadriceps thigh exercises
” Squats with springs “. We stand straight, feet shoulder width apart. Squat, as usual, with straight arms, only at the bottom point we spring 3 times with the pelvis and return to its original position. We make 3 trips of 20 repetitions.
“The rise of the knee .” We set a low stand or a strong wooden box in front of us. We bend one leg at the knee and put it on the prepared equipment, and the other – a straight line, stands on the floor. We rely on a bent limb, straightening it straight, and put the second leg next to it in the air.
The main thing is not to lean on the substituted leg. Weight must be strictly bent. We accept the initial position. For each limb, you need to do 2 sets of 20 repetitions.
” Stretching .” Lie on the floor, on one side. Carefully place your hand under your head. With the other hand, pull the leg to the side with swinging movements.
Hold for 15 seconds and return to its original position. We do 2 sets of 15 repetitions.
” Lunges .” Stand up straight, picking up small dumbbells (weight is selected based on individual characteristics). We make a lunge when inhaling, and exhaling – push off and get back to its original position. For each limb, 3 approaches of 15 repetitions in each are done.
The second option, how you can pump up the ass with this exercise, involves the use of a small bench or stool. One leg, bent at the knees, is placed on a stand, and the second is lunged.
Squat Plie . We put our feet shoulder-width apart, and turn the socks at our feet 120 degrees to the sides. The back is straight, and the abdominal muscles are in tension. With two hands we hold a dumbbell near the pelvis. Perform the movement, trying to sit parallel to the floor. Do 4 sets of 8-9 times.
” Tilts forward .” We take dumbbells in each hand, place them at the seams. The back is straight and the shoulder blades are flattened. We bend forward, while taking the pelvis back. Moreover, the limbs should be slightly bent, better – straight.
Get in the starting position. We carry out 4 approaches, 10 repetitions each.
How can I pump up the ass using walking on the buttocks We sit on the ass, on the gymnastic mat. Legs together, arms bent at the elbows.
Straining the gluteal muscles begin to move back and forth. This movement is performed for 15 minutes 1 time per day.
Squats . We pick up a bar with a small weight, stir it behind our backs. The body is straight, the legs are shoulder-width apart. We carry out the lesson deeply, returning to the initial state. The exercise is done in 3 sets, 15 repetitions in each.
” Buttock bridge .” We select for ourselves a comfortable bench and abut with shoulder blades. Bend your legs at the knees. On the pelvis on top we place a bar with a small weight, slightly supporting it. Raise and lower the pelvis up and down.
” Romanian Deadlift .” We stand straight, feet shoulder width apart. We take the bar grip a little wider. We bring the shoulder blades, we lean forward, taking the pelvis back a little. Bend your legs a little at the knees, if possible, leave straight.
The bar slides from top to bottom to the middle of the lower leg, but does not fall to the very bottom. The movements during the exercise are smooth, unsharp. We do 3 sets, 12 repetitions in each.
How to squat, to pump up the ass
To get the maximum result, you need to know several important nuances for completing this exercise:
- First of all, attention should be paid to the setting of the legs. It will depend on the width or supper which muscle will ultimately pump up. During the execution of the heel and foot, it is strictly forbidden to tear off the floor. Otherwise, you can be seriously injured.
- The back from the coccyx to the cervical spine should form a straight line.
- The knees are located strictly above the feet, but in no way “do not look” in different directions. The direction is identical to that in the starting position.
- Bending the legs at the knees, you need to take a breath, getting up – exhale.
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A set of exercises for 1 day
The following set of exercises should be performed after meals after 3 hours or immediately before meals.
To obtain a beautiful and elastic priests, it is recommended to perform the following actions:
- Simple squats.
- Swing feet.
- Lunges back.
- Gluteal bridge with a barbell.
- Jumping rope.
Weekly Workout Program for Girls
|wide leg squats||1 leg squats||squats
|squats||spring squats||simple squats||torso lift|
|crossbreeding||gluteal bridge with a barbell||leg extension||fitball lifts||bending forward with dumbbells||Romanian deadlift||swing legs|
|bending forward with dumbbells||King Cravings||lying bridge||elevations of the knee||crushing||torso lift||Kettlebell Swing|
|lunges back||leg breeding||jump rope||stretching||lunges forward||cycle tracker||jump rope|
Ekaterina Usmanova: Top 5 exercises for the buttocks
The training program from E. Usmanova is based on the fact that all exercises are performed one after another without a break and rest. That is why the body spends more energy, which is required to burn excess body fat.
This set of classes is suitable for both beginners and more experienced athletes:
- In order to pump up the ass as quickly as possible at home, you need to perform squats with steps left / right (20 times).
- Then cross lunges (allowed to be replaced by simple ones). On each leg you need to repeat 20 times.
- Bends forward on straight legs (50 times).
- Breeding legs from the supine position (30 repetitions).
- Lifting the hips from a supine position (25 times).
Exercises are performed in 3-4 approaches. With regular classes, effectiveness will be noticed after 3 weeks. If we add weighted exercises, then the result will be in 14 days .
You can pump up the ass at home, but as described above. The main thing is to take your goal with all seriousness, hard work and after a few weeks of fruitful activities you can admire the beautiful reflection in the mirror.
Interesting videos on the topic:
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