Any woman in the world dreams of having a butt like a nut. Elastic, toned buttocks attract men's looks on the beach. Do you want to conquer men with your “fifth point”?
Then do not waste time and quickly go to your goal. From the article you will learn the most effective ways to create beautiful shapes.
How to make the butt resilient and convex: tips
You can do buttock pumping both in the gym and at home.
Whatever method you choose, it is useful to familiarize yourself with the advice of star coaches:
- Tighten your buttocks as much as possible during your workout. If they do not strain, you are wasting your time.
- Eat 2 hours before training and 30 minutes after. Before class, it is preferable to eat protein foods. It is a building material for muscles. After exercise, eat carbohydrate-rich foods. At this time, the body needs to replenish energy.
- Sleep 7-8 hours a day. At rest, muscle growth occurs.
- Observe drinking regimen. Squeeze 2 liters of water daily (juice, coffee, tea are not counted). There are even special applications for smartphones that allow you to control the amount of fluid you drink.
- Do exercises before exercise . It will prepare the body for the next load, so you will avoid injuries. After class, do stretching.
- Use anti-cellulite scrub regularly . The tool can be prepared at home. It will require coffee grounds and sea salt finely ground (it is permissible to replace sugar). The resulting consistency should be used to massage moist skin in the thigh area for 3 minutes, then rinse with clean water. The ritual is recommended 2 times a week.
To achieve this goal, the right motivation is important. Often, girls chasing a beautiful booty break down, forgetting about a dream. Psychologists recommend creating collages.
From glossy magazines cut out suitable pictures: the image of a woman with beautiful shapes, short shorts, revealing swimwear. This "poster" should be constantly in sight, thereby pushing you to exercise.
How can I pump up the ass at home
To pump up the ass at home is not a dream, but a reality. However, you have to work hard. The first result will appear after 2-3 months of regular training.
Make an individual set of exercises.
Include in it the most effective ways to pump the "fifth point":
- gluteal bridge;
- deep squat;
- plank with leg swing;
New to the sports world? Start with 1 approach, consisting of 15-20 repetitions, and gradually increase the load. After two weeks, add weighting agents.
Classic squats and their variations
Want to become the owner of the Brazilian priests? Squat! So you can quickly tone the buttocks.
The most important thing is compliance with the classical execution technique:
- I.P .: the legs are spread shoulder-width apart, the feet are firmly pressed to the floor.
- Knees are at right angles.
- Get as low as possible.
- Keep your heels on the floor.
- Keep your hands apart.
Do an exercise of 20-30 repetitions.
There are several types of squats:
- Classic with a barbell - the pelvis should fall as low as possible, while it is necessary to maintain additional weight on the shoulders. Please note that exercise involves stabilizing muscles.
- Squatting with dumbbells is a good alternative for those who find it difficult to squat with a barbell. The load on the spine in this case is much less than in the previous version of the exercise.
- Plier - the outer side of the thigh is well worked out (the most problematic area of many girls).
- Squat with a dumbbell - legs should be placed wide (as sumoists do). A weight or dumbbell is taken in the hands as weights.
You can easily repeat any version of the squat at home.
"Buttock bridge" with a support
The sophisticated technique of the classic bridge:
- I.P .: shoulders and shoulder blades are on the couch (armchair, bed), feet are on the floor. A straight line should pass between the shoulders and knees.
- Slowly lower your pelvis.
- On inspiration, return to the starting position.
It is permissible to perform this technique on a fitball (gymnastic ball).
Mahi kick back from the "plank" position
The plank uses all the muscles, contributing not only to an elastic butt, but also an aspen waist. A novice is in this position is quite difficult. It takes time to stand at the bar for 1 minute.
Technique of execution:
- I.P .: stand in the classic bar.
- Lift your right leg, hold for 5 seconds.
- Repeat with the other leg.
Perform the exercise in 3 sets of 8 max.
“Scissors” are included in the complex of the most effective exercises for sexual priests.
To execute it:
- I.P .: lying on the floor with his stomach down, his hands are locked in front of the castle, his forehead is on his palms. The chest is firmly pressed to the floor.
- Raise your legs.
- Cross them, simulating the work of scissors.
Perform 20 crosses, then rest for 60 seconds and take another approach.
Ass exercises for girls in the gym
Gym classes will help you get your desired buttock shape.
Experienced fitness instructors recommend paying attention to the following group of exercises:
- gluteal bridge in Smith's car;
- swinging weights on the crossover;
- Squat "Sumo" with weighting.
This complex works well on all the gluteal muscles.
Be sure to bring a bottle of water with you. Drink every 15 minutes of strenuous exercise. If you wish, after a workout, drink a protein shake.
Dynamic gluteal bridge in Smith's car
The highest load is on the gluteal muscles and thigh biceps.
Lie on the bench, shoulder blades down. Hold the bar on your hips with your hands.
Technique of execution:
- I.P .: lie on the bench, shoulder blades down. Hold the bar on your hips with your hands.
- Lower your hips as low as possible while holding the bar on them.
- Take a breath, slowly returning to the starting position.
- Hold for 2 seconds.
- Repeat the same.
Keep the buttocks in constant tension. If you relax them, then the exercise will not help.
Mahi back with weight on the crossover
Firmly decided to pump up a sexy ass? Then you need to add backward swing weights to your crossover training plan.
Even a beginner in sports will be able to “work” on it:
- Stand sideways to the simulator, grab it with your hand.
- Fasten the cuff to the working leg.
- Take your foot to the side, lifting it as high as possible;
- Return to starting position.
Do it 20 times, then repeat to the other side.
Dumbbell Sumo Squats
This type of squat is a good alternative to squat with a barbell.
- I.P .: legs are widely spaced, socks look to the sides. The body is slightly inclined forward, hands with a dumbbell are located between the legs.
- Squat as deep as possible.
- Hold at the bottom for 2 seconds.
- Climb to the starting position.
During the exercise several muscle groups are involved: the back, calf, thigh surface and biceps, abs.
Cardio workouts for buttock augmentation
Cardio training contributes to the rapid burning of fat. It includes: warming up on a treadmill, walking on a slope, bear, dynamic squats.
Keep in mind that cardio will not give such results as squats with dumbbells and classes on the Crassover. Cardio training allows you to get rid of the hated cellulite.
The “best friend” of sexual priests is regular exercise. Go to the gym, or exercise at home. Your buttocks should get a load. Do not forget about proper nutrition.
After 4 months you will be able to conquer others with their impeccable forms. You can already imagine how you will look in a new swimsuit. Good motivation is the key to success. Do you agree?