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

Top 5 best exercises for the buttocks with dumbbells. Great results in just a month!

Due to the latest fashion trends, many people have a desire to pump up appetizing gluteal muscles.
Pumped up buttocks look at us from TV screens, computer monitors and social network pages. “I want those too!” - a completely healthy reaction in response to what you watched. How to get a? Dexterity of feet and no cheating! Long-proven, basic exercises will be an excellent help for the butt of your dreams. But your own weight will not be enough for pumping. That's why we've collected the best dumbbell exercises for your thighs and buttocks.

The gluteal muscles consist of three parts (major, middle and small) and are responsible for the elementary operations we perform: turns, bends, bends. Difficulty in performing them indicates insufficient development of your buttocks. This happens due to sedentary work and a sedentary lifestyle. How to fix? There is only one way out - to strengthen it. Only regular weight training will help both strengthen and tighten your buttocks.

The exercises below are suitable for both women and girls as well as men.

Carefully! Never start training WITHOUT STRETCHING! This is not only ineffective and unpleasant, but also dangerous! We remember the basic warm-up from school physical education, carefully warm up our joints and only then pick up weights!

How to pump up your butt in 3 days at home?

If weekly programs for pumping up the buttocks make you surprised or even laugh, then this is not all. Today, the so-called “three-day workouts” have come into fashion, which promise results in three days. Moreover, they offer exercises for the buttocks at home for girls in a week with a photo report, which usually shows fitness models who have been training for years. However, is it possible to get what you want in three days?

There are actually several options. Each of them is equally absurd, but theoretically, they exist. The first and most obvious is the overlays. They won’t surprise anyone for a long time, but they won’t impress anyone either. Moreover, as soon as the deception dissipates, instead of increased attention, you can only get constant ridicule.

The second option is plastic. The beauty industry has long taken a wrong turn, which is why there are girls who insert implants or use other surgical tricks. Of course, if the main goal is to get baboon buttocks, then this is the surest option, especially when the implants are flipped. The spectacle is not for the faint of heart. It is also worth considering that this is a rather expensive procedure, recovery from which will take at least 1-2 months. Is it worth it if during this period you can achieve good results through proper training?

However, there is an ideal way that allows you to get firm and rounded buttocks in 6 hours - this is bees. A series of targeted bites on the buttocks will allow you to get the fastest possible result, for which you don’t even have to strain. Alas, girls with an allergy to bee venom will have to go to the gym and work for months to achieve results.

Of course, all these are jokes or variants of the category of perversions for those who are simply fooling around and trying to come up with some simple ways that do not exist. The only way to build muscle tissue is regular training, which correctly combines strength exercises with heavy weights and aerobic movements. The main injustice is that you can “eat up” and ruin your figure much faster than creating a trained, muscular and sculpted body, so it’s better to stop wasting time and use the only effective way - sports.

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Discussion:

Margot says:
Have you ever trained with normal weights? After a series of 5 sets of squats and 5 deadlifts on straight legs, there is no desire to do any swings. Maybe cardio, to lose fat once again, and then top it all off with leg presses. If you don’t try to pump up your buttocks in a week and don’t engage in idiocy, then everything will work out. Look at the girls who squat with weight, their buttocks and quads with hamstrings are so wow! And they sit down with a hundred for 6 times without any problems.
Tira says:
Hahhaahha! Yesterday I saw a spam banner on the site, they offered to pump up in 3 days. That’s why I’ve been going to the gym for six months now and only after 3 months I started to see results. This is, in theory, a caste of weak-minded people who are told how to pump up their ass in a week. Well, if you don’t have a brain, then buy a program from charlatans, maybe you’ll start thinking.
Chernyaeva V says:
It’s cool, it means it’s natural to get fat over the years, but how can you remove excess fat and add muscle, all in just 7 days?) When I first went to the gym, I wanted to change my figure in 2 months. I was able to do it in two years, but in 7 days I can only go to the toilet well. Circus.
Carmilla says:
Ok, we figured out how to pump up the buttocks in a week. Can you tell me more about how to choose the right program, and not just exercises? I train in the gym without a trainer, there is no one to give me advice, and I don’t trust instructors. I'm interested in how many exercises, how many approaches and repetitions you need to do.
Alina says:
I was once given a paid program through connections on how to pump up my butt in a week)) Do you know what was there? Don’t eat for a week, take diuretics and apply cream (which you have to buy extra from them), which causes slight swelling. A friend tried it, yes, there was a visual result, but it all ended in irritation from the cream and health problems from diuretics.
Peppergirl says:
It’s a pity that little has been written about nutrition and the amount of protein. I went online and wanted to find the correct calculation of the protein requirement. I found 3 different ways :/ Is there an article with an example menu that you can use as a reference? Otherwise, everything is very well written, but almost nothing about nutrition. Thank you.
Ritusya says:
Peppergirl, try to look at the nutrition and training program for girls at home, there was an advertisement for it in the article. I bought it for 290 rubles and don’t regret it at all! Very detailed and clear!
Awning from the cornice says:
I liked the answer to the question of how to pump up your buttocks in 1 week  Immediately and to the point, otherwise when you start reading some article, only at the end it says “don’t try to repeat it, it’s impossible.” What's the point of reading and wasting time then?
Roxane says:
There are no quick results or miracles. Anyone who believes this is an idiot. I wouldn’t pay a ruble to someone who promises me a program for pumping up any muscles in a week.
Anastasia says:
Tell me, how to pump up your butt in a short time? If you approach the matter adequately. Is 6 weeks enough to get results? I just have a wedding coming up and I want to look perfect))
Cosmic says:
I do not recommend doing pelvic bridges or pelvic lifts without weights. No sense. This is my favorite exercise, but I do it with a barbell. When you reach 60 kg, your butt will visually look completely different. I always do squats, but I ignore deadlifts and don’t lose much. Give it a try.
Sveta says:
If you are talking about how to pump up a girl’s butt at home in 1 week, then the exercises are normal. But seriously, do more squats, plies with weights, Bulgarian squats, Romanian deadlifts. More basic exercises, that's the secret.
Karina says:
It could have been easier to write, sleep, training and nutrition. And then everything depends on effort, genetics and other conditions.
All-I says:
Awesome article) I laughed heartily. I didn’t think that anyone would do this, but since they are doing it, it means these are not isolated cases. Subscribe to some sports channels, study the material, or find a good coach if you are too lazy to think for yourself.

3 more exercises for the buttocks with dumbbells

In addition to squats, there are several other very effective movements designed to tighten and pump up the muscles of the “fifth point”.

Lunges with dumbbells for buttocks

The difficulty of performing this load is high . Lunges for the fifth point perfectly give relief to the gluteal muscle, hamstrings and quadriceps, and also help to increase elasticity.

How to do it:

Starting position: stand straight and hold dumbbells in your hands
When performing a lunge, inhale and take a step forward with your right foot, leaving your left in the same place.
Watch your knee, it should not go beyond the toe of the supporting foot and should be strictly perpendicular to the floor.
Then you should push off and, as you exhale, return to the initial state.

You should perform 15-20 lunges on each side in 3 approaches.
The following lunge options :

You can perform them alternately by changing legs, and not first on one and then on the other;
You can also lunge from a position where one leg is already in front;
Another type of lunge is when one knee is placed on some kind of support (chair, sofa, bench).

Bend forward with dumbbells

This type of load involves both the hamstrings and buttocks, as well as the spinal erectors. The difficulty level is very high. Be prepared for pain not only in your butt, your whole body will hurt. See 3 more types of inclines with dumbbells for girls here.

If you are a beginner, we recommend that you pay attention to hyperextension, which has a similar effect on the gluteal muscles.

How to do it:

Starting position: take weights in both hands and place your arms at your sides along your body. The back is straight, the shoulder blades are brought together.
When performing, tilt your straight back forward, while at the same time moving your pelvis back. Hands slide down along the body. Keep your legs slightly bent, but if you can, straighten them completely. Smoothness and concentration are the basis for proper execution.
We return to the starting position.
The main thing here is to feel the stretch in the hamstrings.

We repeat the deadlift in 3-5 sets of 12-15 times.

Be sure to watch the video before doing this:

Gluteal bridge

The complexity of this type of load depends on the weight of the load. The butt bridge is an isolating exercise, it is aimed only at working the butt.

How to do it:

Starting position: lying on a mat on the floor, legs bent at the knees, working weight placed in the pelvic area, lower back pressed tightly.
When doing this, we push the pelvis up so that it and the back form a single straight line. Squeeze your buttocks while arching your back slightly.
As you exhale, go back.

You should start performing the bridge with 15-20 times in several approaches, gradually increasing both the number of times and the weight of the weight.

Several more types of bridges:

With additional weights on the calves;
Not only the floor, but also a higher surface (chair, table, bed) can serve as support for the feet;
The initial support for the back is a bench on which the shoulder blades rest. You can also perform this movement while lying on a fitball.

More details about the bridge in the video:

All of the above exercises for the buttocks and legs with dumbbells are effective and quite simple to perform. The main secret is regularity of classes. You should exercise at least three times a week, for at least 15-20 minutes.

Any workout should be completed with calm and measured stretching , smoothly stretching each muscle. This will not only have a beneficial effect on your emotional state, but will also help reduce your sore throat, which will make your life much easier. And remember, in every business the main thing is consistency and work without fanaticism. Don't expect results after just one session. Gradually increase the load and number of repetitions and you will be rewarded with a great toned butt. After all, as they say, patience and work will grind everything down!

On the subject: How a girl can lengthen her legs with exercises

Learn about 7 beneficial properties of walking on your buttocks for the health of the pelvic area from Professor I.P. Neumyvakina and familiarize yourself with the technique of its implementation.
Is it possible to remove fat between your legs with exercise?
How to lose weight in the lower body in just 20 minutes a day with morning exercises.

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Is it possible to pump up your butt in a week?

If you are actively looking for an answer to the question of how to pump up your butt in a short time, then it will be extremely simple - nothing. Of course, you can muster your willpower and speed up your progression as much as possible, achieving excellent results, but this is not a quick process at all. Why is there such a distorted idea about butt training? The answer is very simple - marketing. Agree that between 7 days and 8-10 weeks of hellish work in the gym, for most people the first option will be attractive, even if it is not feasible in practice.

Muscles grow too slowly and only after strength training. This load creates many microtraumas in the fibers, after which the muscles increase in size. All this is a rather lengthy process, for which three main aspects are extremely important:

Regular training;
High-quality restoration;
Nutrition control and mandatory daily protein intake.

Already the first two factors make the theory of how to pump up your butt in a short time absolutely impossible, because training this muscle area more than twice a week is contraindicated. This will lead to under-recovery and lack of any progress. Even if you do 3 workouts for one muscle group in a week, it will give almost no results other than severe soreness. Therefore, any such theories are intended exclusively for beginners and those who are trying to get quick results. In practice, there is not a single person who could pump up their buttocks in 7 days, which clearly indicates a common commercial deception or a common myth.

Diet

Increase your caloric intake by 300 kcal to get a bigger butt. Prefer foods that contain protein: fish, chicken breast, low-fat dairy products. Eat fruits and vegetables. Eliminate foods containing easily digestible carbohydrates and cholesterol. Such food includes all flour dishes, canned food, sausages, alcohol and carbonated water. Eat often, but in small portions. Over time, the buttocks will become round and the waist will be thinner.

Safety

Consult your doctor before performing any exercise routine.
Feel your body while training your buttocks. If you are tired or feel pain in your joints, stop exercising.

Result

The individual characteristics of a girl and the intensity of training are the determining factors in how quickly she achieves results. Gradually progress the load by increasing the number of repetitions and the severity of the additional weight used. Concentrate on the technique of doing exercises for a big butt. If you are overweight, you should get rid of it. This way the effect of training will be more noticeable.

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Sample workout

A plan for one lesson aimed at strengthening the gluteal muscles might look like this:

five-minute full-body warm-up;
five sets of 8 repetitions of classic squats along the body, Romanian lunges and walks;
half an hour of cardio.

We invite you to watch videos of other workouts:

Living in a healthy and beautiful body is not so difficult. The main thing is to approach the matter systematically and responsibly. If, in addition to doing physical exercise, you balance your diet, give up bad habits and establish a routine, you will very soon see the desired result.