Training program: how to pump up your buttocks in 1 month at home

• July 23, 2018
• Workouts in the gym
• Nadezhda Kurchenok

Every woman dreams of becoming the owner of a beautiful and firm butt. To achieve this result, regular training is required. However, if suddenly after hibernation you discover that your body is not as ideal as you imagined it to be, then you should immediately use our recommendations. The “Build your butt in 30 days” program will help you. This program will help you achieve significant improvements in your buttocks in one month.

The secret is squats

A beautiful butt in 30 days is not a myth, but a reality. The main secret of such a quick result lies in squats, as they are able to best influence the muscles of the buttocks and thighs. Another benefit of this exercise is that it improves your metabolism. It's also worth noting that doing squats will increase your heart rate, which will increase your endurance. Among other benefits of this exercise, the main one is enhanced fat burning. Calories will be burned not only during exercise, but also after.

In order to pump up your butt, you must follow a special exercise schedule for 30 days. If you are conscientious about doing the exercises, then toned buttocks and thighs combined with beautiful and slender legs will not take long to arrive.

General recommendations and advice

All novice athletes need to learn a number of simple rules that will make training as productive and effective as possible. We bring to your attention 10 important recommendations that will help bring you closer to your goal:

1. Eat healthy food, eat small meals 5-6 times a day, do not starve.
2. Do exercises in the morning. This will help energize your body for the whole day.
3. Before training, do a warm-up to warm up your muscles and joints.
4. After classes, do not forget about stretching; a cool-down will allow you to consolidate the results achieved.
5. When starting a training program, take before and after photos so you can evaluate the results and visual difference.
6. Exercise in a good mood; training should bring you a feeling of satisfaction with your work.
7. Increase the load gradually, choose a comfortable rhythm, start with a minimum number of repetitions, and increase momentum with each session.
8. Drink a lot; maintaining water balance is important for those who watch their figure and play sports.
9. Choose for yourself what time is most convenient for you to study. This could be morning, lunch or evening. The main thing is that nothing distracts or bothers you.
10. Don't forget about rest. You can't train to exhaustion. Muscles need time to recover. The optimal training schedule is every other day.

A firm Brazilian butt is a dream that can be achieved if you train responsibly, eat right and be patient. Everything is in your hands, the main thing is not to deviate from your goal, to find a powerful incentive for yourself.

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Start of training

First you should do a warm-up. Many people do not attach importance to this important stage, but it is very important, because this way you can avoid injuries and also improve blood circulation. A warm-up consisting of alternating a series of exercises for thirty seconds will be most effective. We will perform the following exercises:

1. Jumping with the legs overlapping from behind.
2. Running in one place (when performing the exercise, you should raise your knees as high as possible).
3. Jumps, when performing which you should place your legs either wider or narrower.

Improves running speed

One of the primary functions of gluteal movement is to strengthen the hip. Long distance runners only work the hamstrings and neglect the glutes. This can not only limit the length of their stride, but also affect the force of their foot striking the ground and the stability of their pelvis. By improving glute function by bridging, you will improve all aspects of your running and your speed will increase.

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How to squat correctly?

To get a bigger butt in 30 days, it is very important to use the correct squat technique. To make squats easier, use a chair. When lowering your body down, you need to create a right angle at the knee joint, so the upper part of your legs will be parallel to the floor. This nuance is very important, since it is the main point of this exercise. To avoid falling below the required level, use a chair. When you feel yourself touching the chair during a squat, that's your signal that it's time to come out of the squat. Keep in mind that the lower the chair, the greater the load on the muscles.

Your back will stop hurting

The bridge is the perfect recipe for lower back pain. Since most modern people lead a sedentary lifestyle, the gluteal muscles do not work enough. This causes the other muscles in the spine and hamstrings to take on all the work. This process of the buttocks becoming inactive is called gluteal amnesia. The result is too much stress on the lower back instead of the hips. This is the main reason for lower back pain.

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If you do a bridge every day, especially after sitting for a long time, this will help the buttock muscles “wake up” and redistribute the load. This exercise helps the body remember to use the hips during movement, rather than placing all the stress on the more fragile lumbar region.

Exercises

You should start with basic exercises. Stand straight, with your feet wider than shoulder-width apart, your back as straight as possible, and your toes pointing out to the sides. Once you are in the correct position, begin squatting. To maintain balance, you can stretch your arms forward. Make sure that during squats your knees do not interfere with your big toes, maintain a vertical position. When you touch the chair, return to the starting position, while trying to maintain balance in your muscles.

Then begin performing loaded squats. The starting position is similar to a basic squat, the only difference is that the legs are wider apart. The technique is similar, but is supplemented with weights. To perform this exercise, you need to take dumbbells in each hand. When performing squats, you need to hold the weights along your body with your arms outstretched. At first, use 2 kilogram dumbbells, then you can increase the weight.

The third type of squats is different in that during the exercise you need to keep your hands behind your head. All actions are performed similarly to a basic squat, and your hands must be locked and held behind your head, your elbows should be spread to the sides. When doing this, remember to keep your back straight.

Thanks to three types of squats, we pump up our butt in 30 days, giving our legs, hips and buttocks an ideal shape. It is necessary to understand that achieving the desired result is possible only with strict adherence to the training rules. Also, do not forget about proper nutrition, success lies in it. Don't forget: we are what we eat. Therefore, we pump up our butt in 30 days, following not only the training regimen, but also the nutritional regimen. Remember that the main thing is regularity.

A set of exercises for the hips and buttocks

The main task is to gradually increase the number of approaches and repetitions. If now, for example, you do 3 sets of 5 repetitions with a working weight of 165 kg, then by the end of the month you should perform 3 sets of 10 repetitions with the same weight (if at the beginning of the month the total number of repetitions was 15, then by by the end it will double and be 30). Muscle mass will also gradually increase.

You will be introduced to new exercise techniques: supine pelvic and leg raises, one-legged pelvic and leg raises, American deadlifts, planks, glute bridges, and reverse hyperextensions. During training, it is necessary to concentrate each time on exactly those muscles to which we apply the load.

Week #1

Week #2

Week #3

Week #4

On day 30, do lying hip and leg raises with 3 x 10 weights.

How to do leg abduction in a standing position using an elastic band - video:

American deadlift technique - video:

Technique of squats with a barbell from the knees - video:

How much and how can you pump up your buttocks?

If you want to achieve what you want in a week, forget it! But we can reassure you - your time will not be wasted. In 7-7 days, at least, the muscle tone of the buttocks will increase.

The muscles of the buttocks are covered with a layer of fat, and strength training alone will not give you an appetizing butt. Are you worried about the breeches zone? So it's just fat! And to the question, is it possible to pump up ideal buttocks, we answer unequivocally: Yes, but only in combination with proper nutrition, cardio and strength training.

Working your glutes should be part of your leg workout. Don't train your glutes at the end of your workout because you can overwork that area! Include two types of exercises: those that warm up and work small stabilizer muscles, and those that develop large muscle groups.

If you are forced to miss a workout in the gym or your gym membership has expired, we recommend that you familiarize yourself with 7 options for training your buttocks and legs at home for girls.

And even if you only have a water bottle and only 10 minutes of time, you can still get a great workout. See how in our Instagram post.