The butt is the most seductive and attractive part of the body in girls. It is on her, as well as on the chest, that all men's gaze is directed. And especially in the summer, when the season of vacations, holidays and beach parties is in full swing, the issue of losing weight is especially relevant. Of course, trying to get your figure in order in a few weeks is not the best idea, but making it more toned is quite possible. Today we will look at the most effective and useful exercises for enlarging the buttocks, and we will figure out how to make the butt firmer and sexier, but first we will talk about the gluteal muscles as such.
The muscles of the buttocks are among the most powerful and largest in the human body. Their functionality is similar to the activity of the deltoid muscles, however, they are much more developed. This is primarily due to a person’s upright posture and his daily activity - most of the load falls on the buttocks and legs.
The structure of the gluteal muscles is interesting. These are three paired muscles: large, medium and small. The large, diamond-shaped, flattened muscle is the most powerful. It begins on the pelvic bone, then attaches to the femur. It is the large muscle that directly affects the hip joint due to its mass. Its main functions are extension and external rotation of the hips, as well as keeping the knee joints in a free, straightened position. Its other functions are adduction of the hips and straightening of the torso, as well as extension of the pelvis.
The difference between the medius muscle is that it begins on the ilium, after which, heading down, it passes into a thick tendon. The posterior bundles of these muscles are located under the first, large muscle. But the small muscle is similar in structure to the middle muscle. Their functions are approximately the same: abduction of the hips inward and outward, holding the torso in a vertical position.
As you can see, the importance of the gluteal muscles is colossal. The functioning of our body as a whole depends on the state in which they are. Therefore, it is extremely important that the buttocks are in a athletic, trained state. After all, it’s not just about the aesthetic effect – it’s about health. In principle, training the buttocks and thighs is not extremely difficult, but it is necessary to take into account some nuances, which we will talk about next.
About the ideal
So, before you start pumping up a girl’s butt at home in seven days, it wouldn’t hurt to find out what you should actually strive for, and what are the main signs of a beautiful butt?
It turns out there are several of them:
- Rounded, clear contours.
- The body is elastic, smooth, without signs of cellulite.
- The buttocks are raised upward, and the plane drawn mentally through the most convex point will pass in front along the very middle of the pubis.
- The buttocks do not hang over the back of the thigh, the fold under them is completely absent or weakly expressed. Try a simple test: place a pencil in the subgluteal fold. If it doesn't fall over, held up by the weight of your butt, then it's time to get serious about your butt!
- The fold between the buttocks is V-shaped.
- There are two dimples above the buttocks.
- Well, the last parameter, “for everyone”: the presence of a depression on the side surfaces of the buttocks, in the place where they turn into the hips.
How to achieve perfection?
To pump up a girl’s butt and achieve the ideal, you just need to train your gluteal muscles! By the way, this task is not so difficult; any woman can solve it, regardless of age, body type and level of physical fitness. But before you start pumping up your buttocks, a little theory regarding the anatomy of the butt.
The following muscles are distinguished:
- Large - the largest, diamond-shaped. Its main functions are to fix the position of the torso and flex/extend the hip.
- Average. It is located on the side and works during movements associated with abduction of the hip to the side.
- Small. Involved in movements that involve the pelvis and torso.
It is important to understand: when walking slowly, the muscles are inactive, starting to “help” the thigh muscles only when you start walking or running quickly. Unfortunately, in everyday life they bear almost no load, which leads to a gradual weakening of the muscles and the appearance of fatty deposits on them, which, although they enlarge our “fifth point,” do not add beauty to it.
Gymnastics is different
The gluteal muscles need to be made to work, and they will regain their attractive appearance. Do not hurry! In order not to get the opposite result, you should remember that physical exercise can both reduce volume, getting rid of excess fat, and increase muscle mass.
The first type of exercise (aerobic) involves moderate weight loads, but long-term training. And in classes that allow you to pump up your butt in 7 days and are aimed at creating sculpted muscles, preference is given to short-term strength (basic) exercises with weights, with a small number of approaches.
For example, if you ride a bike on a flat road for several hours every day, your thighs will lose weight by losing excess fat. And if you ride the same bike uphill for 5 minutes, then rest and repeat the climb from the beginning, and so on 3-4 times, then your hips will become wider due to an increase in the volume of muscle mass.
We draw conclusions: if there are large fat deposits on the buttocks, under which the pumped up muscle will not be visible, gymnastics for weight loss is first recommended, and the strength exercises given below are performed 1-2 times a week.
For those who do not have excess fat, but their buttocks are in poor condition, a set of strength exercises “how to quickly pump up your buttocks” is recommended to correct their shape, during which it is advisable to use weights, gradually increasing their weight.
Classes are held every other day, perform the following exercises at home:
- Squats: performed 15 times, 5 approaches in total. Pump up your muscles first without weights, then using dumbbells (0.5 kg). This exercise perfectly trains the gluteus maximus muscle. Attention! The back should be straight, the entire surface of the feet should be on the floor, the butt should be moved as far as possible.
- Swing to the side to develop the middle muscle. This, and all subsequent exercises, are performed 20 times, for a total of 5 approaches. As weighting agents, you can use 0.5 liter plastic bottles tied to your legs with an elastic bandage.
- Thanks to the back swing, the small muscle of the buttocks will be pumped up.
- Fish. It trains all muscles and helps to make a firm butt, and also helps strengthen the back muscles. The exercise is performed lying on your back.
- Bridge. A “golden” exercise for women who dream of an ideal figure, which involves all the gluteal muscles, as well as the muscles of the thighs and abdomen.
The increase in load occurs gradually due to weights (and not the duration of training!), The number of approaches remains the same.
In addition to the main set of exercises, you should provide your buttocks with constant physical activity, for which:
- run at a moderate pace every day for half an hour;
- walk briskly for about 50 minutes a day;
- walk up the stairs for about 20 minutes;
- jump rope - 15 minutes.
These exercises perform several tasks at once: remove excess fluid from tissues, prevent fat from settling on the buttocks, and allow you to get rid of soreness - muscle pain caused by unusually high load.
Further, the initial complex can be supplemented with other exercises:
- walking on bent legs;
- “scissors” in the “sideways” position;
- lunges alternately on the left and right leg.
Stretching
To ensure that the selected exercises do not harm the muscles and tendons, experts insist on stretching before starting the workout. This will prepare the body for the upcoming loads, warm up the muscles, increasing the elasticity and flexibility of muscle tissue. Stretching can include one simple exercise when it comes to training the buttocks and thighs.
To perform stretching you need:
- first sit on the floor and bend the left leg;
- this leg is taken to the side, touching the inner line of the thigh with the surface of the floor;
- then bend the right leg, take it back, but so that its outer part of the thigh is in contact with the floor;
- the foot of the right leg is pressed to the thigh of the left leg in front;
- then slowly bend forward towards the right leg, thereby stretching its gluteal muscle;
- repeat the exercise on the left side in a similar way.
Remember that you need to end the workout with stretching, since after intense exercise the muscles may be in a contracted state. It is very important not to overdo it with stretching exercises, since in this case there are also risks of injury. Together, exercises and stretching will only enhance the effectiveness of each workout at home or in the gym. In addition, muscle flexibility increases the gracefulness of the female figure.
Do no harm
The above exercises, included in the complex “how to pump up your buttocks in a week,” and the recommended number of approaches are designed for the “average” woman and need correction, taking into account your physical characteristics, body structure, health, and age. The ideal solution would be to visit a fitness club and get advice from an experienced specialist, but if this is not possible, you will have to independently look for “your” norm based on your own feelings.
After training you should feel pleasantly tired. Krepatura is present - it is an indicator that the muscles have really worked. But the pain should disappear without a trace after a short warm-up, and gradually the manifestations of soreness weaken.
If the pain increases, becomes unbearable, is present even at rest, if the other day after training you feel completely exhausted, then you are doing something wrong, and you must either stop training altogether or reduce its intensity.
Remember, the main thing is to do no harm!
Is it possible to pump up a girl’s buttocks at home in a week?
Can. If you are a little over 18, you have not given birth, are not overweight or have hormonal imbalances. Then daily physical exercise will bring visible results within 7 days. But if you are a little over... and your lifestyle did not involve long walks (going to the grocery store does not count), then, unfortunately, you will get the first result in 3-5 weeks.
The most important thing to remember is that even after the first workout, the muscles will no longer be the same and will gradually begin to restore their shape and, importantly, all exercises to strengthen the buttocks form an elastic muscle corset, which will never allow you to encounter women’s problems such as uterine prolapse . By the way, all wumbling exercises and Kegel exercises for strengthening the pelvic floor, one way or another, form an elastic butt.
Diet for the butt
To increase muscle volume, the body needs “building material” and this material is protein. And if so, we focus on protein foods and eat more meat, fish, eggs, and lactic acid products. And no “starvation” diets: they are incompatible with the dream of enlarging your butt and making it beautiful and voluminous!
At the same time, we try to consume as little sweets as possible - a source of “fast” carbohydrates, and in order not to deprive our body of the carbon-based food it needs, we switch to “slow” carbohydrates. We eat more vegetables, fruits, and leguminous products: beans, peas, lentils.
When can I expect results?
“Soon the fairy tale will tell...”, but in life you have to wait a long time for the result. Nothing will change in one day, and attempts to force events will lead to the most unpleasant consequences - sprains, pinching, joint diseases. For the impatient, there are methods of visual correction - modeling tights, shaping panties, corsets. Take advantage of them at first.
Changes for the better can be expected within 1 week of training, however, they can only be noticed with the help of the above-described manipulations with a pencil. And for the effect to become visible to others, you have to work much longer.
Moreover, if you are concerned about the question, is it possible to pump up your butt so as to forever maintain the ideal shape of your buttocks? The answer is no. You will have to do gymnastics regularly. To maintain the results already achieved, it is enough to perform the entire set of exercises 1–2 times a week, combining it with running, fast walking, and jumping.
Difficult? At first, yes, but then, when your buttocks become firm and in perfect shape, and the exercises become a habit, you will enjoy them. Don't believe me? Then try to pump up your butt at home in a week!
How to pump up your butt video
As an alternative to the famous American fitness trainer, I provide video exercises from Russian video bloggers, also fitness trainers. You can try it and appreciate it. All workouts are different and, perhaps, for some it will be a plus, all workouts are in Russian with explanations and additions.
How to pump up your butt: motivational photos
Well, now, in order to finally instill in you confidence in success and the desire to start practicing right now, I present to you a selection of my motivational photos. Personally, such photos with ideal female bodies really motivate me. I hope you too)))
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