Tight and rounded buttocks are a source of pride for many girls, but not everyone is given such data by nature. This is why home workouts are becoming so popular, they help pump up your buttocks and get the desired result quickly. There are many options for squats that will help you achieve the desired relief in the buttocks within a month of regular practice.
In order for home exercises to be extremely beneficial and help you get results, you should know several nuances of preparation and rules for performing the exercises. Important points are the number of workouts per week and the number of repetitions per day.
The structure of the muscles of the buttocks
Let's get acquainted with the anatomy of the buttocks. So, here is their structure:
- the most important is the large muscle. It is they that occupy most of the buttocks and show the greatest activity during body extension;
- Below this muscle is the middle one. She gets especially tense when running, walking, or climbing stairs;
- The small muscle is located above the large muscle. It works together with the middle one.
To better work the gluteal muscles, squats should be performed as deeply as possible. To avoid damaging your knee joints, do not make sudden movements.
Possible contraindications
Almost all girls, women, men and children are allowed to squat to pump up their buttocks . But there are some conditions in which this type of load will cause harm and worsen a person’s condition.
It is not recommended to perform the exercise in any form in the following cases:
- recovery period after severe injuries to the musculoskeletal system;
- arthritis of the knee joints in the acute stage;
- spinal column injuries (for squats with a load);
- severe intervertebral hernia with rupture of the fibrous ring;
- gout in the acute stage;
- chronic osteoporosis and arthrosis;
- increased risk of fractures;
- ankle injury;
- sprained muscles and ligaments.
It is not recommended for girls to use a large load, as this can cause muscle strain and strain in the lumbar region, prolapse of the pelvic organs and an excessive increase in intra-abdominal pressure.
What squats help increase butt volume at home?
If you are going to pump up your butt at home, then squats are an excellent, and most importantly, effective exercise. But do not neglect additional sports equipment, for example, fitball. It acts on all groups of gluteal muscles, making them elastic and toned. Let's find out which types of squats are most effective in pumping up the buttocks.
Classic with own weight
There is an opinion that bodyweight squats are ineffective. But this is not true! Unweighted squats are no less effective than other squats. And doing this exercise for the gluteus maximus muscle is not difficult. Initial position: standing with your feet shoulder-width apart, maybe a little wider. With your arms extended in front of you or behind your head, squat down so that your knees form a 90-degree angle. Then stand up. Literally 100 bodyweight squats will replace any gym!
The angle of the back should be approximately the same as that of the shins. Distribute your weight evenly between your heels and toes.
Deep
Deep squats are especially good for pumping the gluteal muscles. Making them is more difficult (only those who have flexible ankles will succeed). The action pattern is similar to classic squats. You just need to lower your pelvis lower so that your knees form an acute angle. A deep squat can be done both in the gym (using a barbell) and at home (with your arms stretched out in front of you).
Despite the tension in your legs, try to avoid jerking while lifting.
With a narrow stance
This exercise has a great effect on the gluteus medius and gluteus minimus muscles. To perform these butt exercises, stand with your feet shoulder-width apart. With your arms straight in front of you, lower your pelvis down until your knees form a 90-degree angle.
Do not push your knees forward further than the edges of your thumbs.
Sumo
Enlargement of the buttocks is simply impossible without this exercise. Technique: Stand with your feet wide apart, turning your feet 45 degrees. Slowly lower yourself until your knees form a 100-degree angle. At the same time, you need to keep your back straight. There is no need to do sumos every day as they will increase the shape of your inner thighs.
Keep your heels off the floor while squatting, trying to maintain your balance.
Curtsy
This is one of the most effective exercises! It stretches the buttocks very well (especially the large and middle muscles). Correct squat technique: To begin, stand straight, feet shoulder-width apart, and hands in front of you. Take one leg back, but so that the foot is behind the supporting leg. Without pausing, return your leg to the starting position and repeat the same with the other leg.
Do not hunch, your back should be completely straight, and your shoulders and chest should be straightened.
With a kettlebell or dumbbells
Training your buttocks this way is very effective. And the technique is very similar to sumo squats. But you have no idea how many calories are burned by squatting 50 times with dumbbells or a kettlebell!
If you train daily in 2-3 sets of 10-15 times, your buttocks will be like nuts in a month
Plie
One of the best exercises for a Brazilian butt is plie squats. To do this, place your feet further than shoulder-width apart. Turn your toes and knees more than 45 degrees. You can hold your hands in front of you or behind your head. So, slowly squat until your pelvis is parallel to the floor. This exercise involves the lateral muscles of the buttocks and the gluteus minimus along with the gluteus maximus.
Smoothly lower yourself as deeply as possible, feeling the tension in your inner thigh.
Deep on one leg or pistol
Pistol squats are one of the most difficult, but very effective squats in fitness. It trains the large and middle muscles of the buttocks well, makes them elastic, and is as effective as training with an expander. But, as mentioned above, this is not an easy exercise. So at the beginner level, try doing wall squats. So, pistol squats are done this way: place your hands in front of you, stretch one leg forward. In this position, squat, while keeping your extended leg straight, without bending (at first you can help yourself a little: hold on to the wall with one hand). These butt squats are a good option for enlarging your butt. Literally thirty squats a day will help build beautiful buttocks.
The impact of this type of squat on the muscles of the lower body is comparable to squats with a barbell of your own weight.
With a barbell
Enlargement of the buttocks is impossible without weighted squats. For these purposes, you definitely need a barbell. The technique is the same as classic squats, only using a barbell. When thinking about how to remove the crease above your butt and how to pump up the gluteus medius muscle, be sure to add these squats to your set of exercises.
When performing this exercise, it is most important to follow technique rather than trying to do as many squats as possible at maximum speed.
Smith machine
The Smith simulator is certainly good, but not for constant use. Basically, it is used at the beginning of training to learn how to squat correctly with a barbell and get used to breathing correctly when squatting, as well as to get used to such loads.
Important Features
It is recommended to start training with your own weight until you have fully mastered the technique of squats in various variations. After this, it is allowed to add weights - 0.5 kg in each hand. Over the course of a week, you cannot increase the load until this weight becomes habitual. If you feel that the exercises are not bringing results and the muscles are not fully worked out, you should increase the weight for each arm by another 500 g.
Subsequent weight gain should be carried out in a similar way. As soon as the workouts are no longer satisfying and you feel incomplete development of the gluteal and other muscles, you should add weight.
The maximum weight for a girl in each hand should not exceed 4-5 kg. Usually, at least 3 months of regular exercise pass before achieving such weighting. Trained girls are allowed to use the barbell.
If a girl wants to achieve results in a week, she should squat every day, doing 80-100 repetitions, divided into 4 approaches. If you have a month to achieve your goal, you should train every other day: the first week without a load, then using minimal weight. This will allow the muscles to rest and recover, and the legs will not be pumped up.
Using heavy weights and daily training will certainly lead to the growth of not only the gluteal muscles, but also the thigh muscles. This should be taken into account by those girls who do not want to pump up their legs.
Top 9 exercises for losing weight buttocks
Before you start lifting, you need to know how to reduce the amount of fat on your buttocks. So let’s figure out what exercises you need to do to reduce butt fat.
Lunges forward
This exercise is perfect for reducing butt size and increasing its elasticity. Technique: stand straight (hands on your waist, feet shoulder-width apart). Next, take a step forward and sit down. After this, return to the starting position (and so on for each leg).
Do not hold your breath while doing the exercise. Muscle tension should be as you exhale, and relaxation as you inhale.
Deadlift with dumbbells
This exercise has a very good effect on the lower body: thanks to it, the fold above the butt is removed and the gluteal muscles increase. It can replace 200 bodyweight squats! So, to perform it, stand straight, with your feet shoulder-width apart. Take a barbell (just make sure your back is straight and your stomach is tense). Then, bend your knees and lower your pelvis. Do a kind of squat. After this, you can straighten your knees and return to their original position.
Most injuries, such as sprains, occur during sudden movements.
Gluteal bridge
The glute bridge is an ideal exercise for enlarging your butt. They can pump up the lateral, large muscles of the buttocks. This exercise must be performed lying down. Lie on your back with your knees bent at right angles. Place your hands next to your body. So, as you inhale, lift your pelvis up. When doing this, make sure that your shoulders and upper back are on the floor. Hold in this position (with your pelvis raised) for 1-2 seconds. As you exhale, lower yourself.
Don’t chase results, don’t immediately rush into battle, increase the load gradually, day after day.
Swing your legs
Another effective exercise to tone your gluteal muscles. If you do it every day, the skin and muscles of the buttocks will tighten within two weeks. So, the execution technique: get on all fours and lift your bent leg up in pairs (as high as possible). When swinging your legs, try to keep your back straight.
To lose weight, you should repeat the exercise many times, using a small additional weight.
Hyperextension
The benefits of squats are, of course, obvious. But an exercise such as hyperextension also helps to pump up your butt and increase the volume of your gluteal muscles. It's not very difficult to do. First of all, adjust the exercise machine or fitball to your own height. Then lie down on the machine (or ball so that your back is straight) and lower yourself down until the angle is 60-70 degrees. At the same time, strain not your back, but your buttock muscles.
Often success depends not on how many approaches you do, but on whether you perform the exercises correctly.
Walking on your buttocks
Thanks to this exercise, you can not only get rid of cellulite and reduce the amount of fat, but also pump up your butt. Sit on the floor with your legs extended. You can hold your hands in front of you, or you can put them behind your head. Start “walking” with the help of your buttocks, as if you were moving on your feet. At first, you don’t need to put too much strain on yourself. But later you can and even need to increase the load.
The exercise tightens the hips and removes the “breeches” that many women constantly struggle with.
Static exercise chair
This exercise is a bit like squats. To perform it, stand against a wall, pressing your back and head. Take a small step forward. Next, start squatting until your pelvis is parallel to the floor. After this, rise, but slowly (only then will the exercise have an effect). After taking a break of 10-15 seconds, do a squat again. At first, don’t think about how many times you need to squat (do as many as you can). Then increase the number of repetitions.
If after training your muscles hurt, you can do a light massage, take a bath with sea salt and rub well with a terry towel.
Exercise bike
It will also increase the size of your buttocks. To do this, lie down on the floor. Hands should be behind your head. Raise your body (without straining your neck) and at the same time bend your leg, lifting it towards your body. Proceed this way: lift your left leg, bend to the right and vice versa.
If you are short on time, do two or three exercises in several approaches; you don’t need to do the whole complex in a hurry or skip the lesson altogether.
How to avoid injuries?
Doing a warm-up for 5-10 minutes will help avoid injury, but there are a few more nuances:
- It is necessary to monitor the execution technique, place your knees above your feet and not round your back. This will help prevent strain in the lumbar region and misalignment of the vertebrae.
- Another rule is the tension of the muscle corset during execution. This is especially necessary when using cargo.
- Proper positioning of the head without lifting it up excessively will help prevent pinching of the nerve roots in the cervical spine. If you violate this rule, you cannot avoid discomfort or pain in the back of the neck after training.
- The last rule is choosing the optimal load. At the initial stage, a little weighting is enough when performing some exercises. If you take on a large load at once, the risk of injury increases.
How to remove fat from the butt - 7 more effective methods?
A squat program is essential when it comes to pumping up your butt. But don’t forget about the excess fat on your butt that needs to be removed. When burning fat on your buttocks, pay attention to these 7 ways.
Diets and fasting days
We already know what squats do and what will happen if you squat regularly. But exercise alone won't help. Pay special attention to diets or fasting days. Going on a diet does not mean starving yourself. This means that you need to limit yourself to fried, smoked, flour and sweet foods. Now the second thing is fasting days. On such days you do not need to eat anything (you can only drink plain water). You need to do no more than 3 fasting days a week.
The effectiveness of losing weight depends 30% on physical activity, and 70% on diet.
Bath procedures
This is another method that works great to help you get rid of fat on your buttocks and sides. It is enough to go to the bathhouse 1-2 times every week.
Swimming
A set of squats is aimed at increasing the volume of the gluteal muscles, and swimming is aimed at eliminating excess fat from the butt. Therefore, this sport should not be neglected. On the contrary, allocate 2-3 per week for pool classes.
Walking or running
Nothing tones your glutes and anterior thigh muscles like running. There is no need to run every day - this will have a negative effect on the circulatory system. It is enough to run every other day for 15-20 minutes and you will be guaranteed beautiful thighs, calves and buttocks!
Running also strengthens the cardiovascular and respiratory systems, which helps prevent heart and lung diseases.
Massage
You can get rid of excess fat with the help of massage, which you can do yourself. To do this, you need to purchase a special brush and massage for 10 minutes a day. It is advisable to massage regularly. Then there will be a much greater effect.
Wraps
The most effective wraps for fat on the buttocks are made using coffee, vinegar, honey, and clay.
Baths
They will help not only get rid of fat, but also relax after grueling workouts. Baths can be done with various essential oils - it won’t get any worse.
Preparation for classes
Most girls want to pump up only their gluteal muscles, not their legs. Achieving this home is not so easy if you don’t know some of the nuances.
- The first step should be preparing the room for classes and ventilating it.
- Next, you need to choose light sportswear that does not restrict movement during squats.
- An important point is the choice of weights and a special mat. You can purchase them at a sporting goods store. When choosing, you should rely on the opinion of a specialist and your level of preparedness. You should not choose a large load for your first workouts: this will not bring results, but, on the contrary, can cause harm.
- The next step is to warm up.
It is strictly contraindicated to start squatting, especially with a load, without first warming up the muscles. Walking in place for 5 minutes, jumping rope, or running at a moderate pace for several minutes are suitable for this purpose. This way the body will warm up and the muscles will be ready for the upcoming load.
Reasons for the absence or presence of muscle pain after exercise
After sports activities, you may feel muscle pain. But if the training was carried out correctly, then the pain should not be severe. Severe pain after training is bad. This means the load was very heavy. It's worth lowering it a little. The absence of pain does not mean anything good either. This means that the load for you is small and there will be no effect from the training. To do this, gradually increase the load, but do not overdo it - this can lead to severe pain (at best), and at worst, rupture of the ligaments.
Per month
In a month you will be able to see the first results. It is impossible to say that this time is the answer to the question of how long it will take to actually pump up the buttocks, but the muscle tissue will already increase slightly in size. The girl will already perform exercises automatically and do at least 3 sets a day of 20-25 squats. It is advisable not to increase the number of repetitions so that you can pump up your butt and not dry it out. You can do more approaches, but no more than 5 in 1 workout.
You should rest for at least 10 minutes between approaches, but over time this time should be reduced to 5. If the muscles quickly get used to the load, then you need to add more complicated exercises and weights in the form of a load. Otherwise, it won’t be possible to pump up your butt properly.
