How to pump up a beautiful ass for a girl. How to pump up the gluteus maximus muscle

And without starting, then our material - For you! What exercises need to be done to pump up the ass and make it supple and sooo appetizing— read our article.

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Despite the fact that summer is already in full swing, this is not a reason to give up and stop exercising altogether. If you still dream of having a great booty, but don't know how to pump it up, start doing these 5 simple exercises, and after 3 weeks of daily workouts you will get a stunning pumped butt.

The most effective exercise to increase the priests: squats

We start with them, because squats are one of the most effective exercises that make the butt round and toned. The secret is to learn

Take a starting position: put your feet shoulder-width apart, look forward. While inhaling, begin to squat, taking your pelvis back (imagine that you are sitting on a chair). We do not reduce our knees, we do not tear our heels off the floor. As you exhale, return to the starting position.

In addition to the standard, you can do other squat options. For example, a plie squat with legs apart or a squat with legs sideways.

The best exercise for a beautiful butt: lunges

Lunges are one of the most effective exercises that tighten and increase the size of the buttocks. It works the quadriceps, gluteus maximus, and rectus femoris. There are several: they can be done not only forward, but also backward, as well as to the side.

The correct technique for performing a lunge back is as follows: put your feet shoulder-width apart, feet parallel, look forward. As you inhale, step back, placing your foot on the toe. The supporting leg should be at 90 degrees. As you exhale, return to the starting position, trying to lift your body with the muscles of the buttocks, not the legs. It is important to perform lunges with a flat back.

Effectiveexercises for the buttocks at home: mahi

Do not think that we will talk about leg swings in a standing position. It's too easy. A super-cool exercise in order to tighten the hips is swinging back with a bent and straight leg. If you perform it correctly, after 20 repetitions you will feel how the gluteus maximus "burns". At this moment, you can not stop doing the exercise: when the muscles bake incredibly, their strongest "pumping" occurs.

Get on your knees, lean on your hands or elbows (as you like), your back is even. Begin to take your straight leg back. Do a set of 20 reps, then bend your leg to 90 degrees and do another set.

The most effective exercise for the priests: lifting the pelvis while lying on your back

Like all of the above, this exercise for the buttocks can be performed at home. It fits perfectly into the whole complex of exercises for the muscles of the buttocks. It is especially cool to perform it after lunges, squats and swings - when there is no strength for anything.

To, lie on your back and stretch your arms along the torso. Bend your legs at the knees, place your feet completely on the floor. As you exhale, begin to raise your buttocks, focusing on your feet. For greater efficiency, you can lift your socks, relying only on your heels. At the highest point of raising the buttocks, linger for 3-5 seconds. It is important to maximize the buttocks in this position. Lower yourself to the starting position without touching the floor.

When performing a pelvic lift while lying on your back, only the buttocks and abs should be involved. Do not strain the muscles of the neck, shoulders and legs.

A set of exercises for the buttocks at home: deadlift on straight legs

To get beautiful muscles, you need to not only train them, but also stretch them well. This exercise will help relax the muscles, and will be the final in our set of effective exercises for increasing the buttocks at home.

To properly perform and stretch the muscles, do the following: take two dumbbells (preferably 3 kg each) or a body bar (5-6 kg). Stand straight, feet shoulder width apart. While inhaling, start slowly lowering the weight to the middle of the lower leg, while the back should be as even as possible. When performing this exercise, it is important to feel how the muscles of the buttocks and the back of the thigh are stretched. As you exhale, return to the starting position. Do not fully extend your legs in the starting position - leave them slightly bent.

We told you about the most effective exercises for the buttocks that you can perform on your own at home. Do this set of exercises every day (2 sets of 25 times each exercise will be enough), and you will not only tighten your butt, but also make it more rounded and embossed, increasing it visually.

What exercises for a beautiful priest do you know?

How to perform: the body is straight, we take dumbbells in our hands (if there are none, then water bottles will do), then we lunge forward with the right leg, the left one, while bending at the knees and touching the floor. Then we return to the starting position and repeat at least 2 sets of 15-20 times on each leg. Remember, the more weight you take, the more stress goes on the gluteus maximus muscle.

3. Squats with weight. Beautiful buttocks without ? No, it doesn't! After all, this is really the easiest way to pump up the buttocks and legs at home. Anything simple is the most effective!
Squats involve the entire muscle group of the buttocks, in this regard, it is also universal. There are many types of squats, so for the best effect, constantly change exercises.
How to perform: we stand up straight, take dumbbells in our hands (if you don’t have them, you already know what to take!), put your legs wider, take your buttocks back and do a squat (like on a chair). The lower the squat, the greater the load on the buttocks. The main thing is the correct technique, otherwise, even if you do squats daily, you will not see the effect.

4. Bridge. Also very simple, but good exercises to work out the gluteus maximus and biceps femoris.
How to perform: lie down on your back, arms along the body, then raise the pelvis as high as possible (until you feel tension in the desired area), lower yourself back (without touching the support, that is, you should always be on weight, so the effect of the exercise will be much better). We repeat at least 30 times.

5. Mahi back (on all fours). Exercise aimed at developing the gluteus maximus muscle.
How to perform: get on all fours and start swinging your legs in turn. You should not make sudden movements, you need to do everything smoothly and feel how the muscles work. The minimum amount is 25-30 for 2-3 sets. It is advisable to wear leg weights, with any weight the effectiveness of the workout increases. Now, you have no doubt that pumping up the gluteus maximus muscle at home is easy, and you don’t need a gym at all!

Nowadays, many girls and women often ask how to pump up their ass at home?! The answer is simple, you need proper nutrition and regular exercise: squats, lunges and doing the bridge. But first things first.

Now almost every woman, regardless of age, sooner or later faces the above problems if she does not pay enough attention to her own fifth point.

This can be explained by malnutrition, lack of physical activity, lack of time, adherence to junk food, and a number of other aspects.

The anatomy of the female body is designed in such a way that the lower body has stronger muscles than the upper. Thus, it is possible to give the buttocks a great shape without the use of aids and simulators, using only your own weight and training complexes developed taking into account individual characteristics.

The psychological component of pumping priests

Before approaching the solution of a sore point: it is desirable to determine the important psychological component of training.

First of all, you need to ask yourself the question - do I want beautiful and seductive forms, am I ready to sacrifice a little time and a lot of effort? If the answer is yes, we move on. The success of any undertaking in the field of sports is based on three postulates:

• systematic;
• maximum return;
• desire for victory.

There is no need to wait for a positive result if there is not enough time allocated for training at home, or if they are performed in accordance with the principle “I will do it quickly and rest”. All the proposed complexes initially assume the maximum return of energy and strength.

Regularity and systematicity are the most important aspects of any achievements in the field of sports, including at home. To pump up the ass, training should be carried out at a certain time, specially allotted for them. It is better to choose a moment so that at this time all household members are outside the walls of the apartment and do not distract from the implementation.

There are a lot of simple and effective complexes, using which you can easily pump up the muscles of the priests at home quickly. That is, in order to maintain the result at the proper level, it will be necessary to conduct classes only occasionally.

Most of the complexes are based solely on the use of their own weight and the minimum number of aids, although you can do without them. To achieve the best effect, there is no need to use exercise equipment and regularly go to the gym.

In order to pump up a sad fifth point, give it a seductive and perky look, you only need a light tracksuit, a rug and, most importantly, a great desire.

Attention! To pump up a beautiful ass, it is imperative to follow the correct diet and the permissible level of BMI (body mass index). You can calculate your mass index using our.

Simple exercises for female buttocks and priests

Alas, it will not work to noticeably pump up the ass, to give the maximum possible volume with the help of extremely simple workouts at home. But with their help, you can eliminate such visual defects as flabbiness, sagging skin, loss of elasticity.

Also, this complex can be used as a warm-up to effectively prepare the muscles for the main part of the workout.

• Shaking. This element is one of the basics in the creative direction known as "belly dance". Pumping up the ass through the use of shaking, especially at home, is unlikely to succeed, but it is quite possible to provide seductive elasticity, as well as get rid of the hated "orange peel". To do this, tighten the muscles of the buttocks and thighs as much as possible, after only slightly bending the legs at the knees. In order for the element to turn out, one can imagine that there is an interfering object in the underwear, which can only be gotten rid of by actively shaking the booty. The optimal shaking time is 5-7 minutes.
• Crocodile. Actively warms up the muscles, and also provides a small load. To begin with, sit on the bare floor, carpets and flooring can get in the way. Keep your legs straight. Using only the buttocks, alternately contract them, moving forward, as if making stepping movements. It is enough to take 40 "steps" in the forward and reverse direction.
• Squeezing. This method can be used not only as a warm-up at home, but also for systematic use in order to give volume to the fifth point, you can pump up your ass a little with it. You can perform the element both standing and sitting. You should strongly contract the muscles of the priests, squeezing them, and linger in this position for at least five seconds. To relax. Do 50 times. For higher efficiency, you can squeeze the buttocks not in aggregate, but in order of priority.

The complex can also be used as a support after the main goal - a strong and inflated butt - is achieved in full.

But it is necessary to perform it at home daily, gradually bringing the number of movements of each element to one hundred.

Also, recently a wonderful article was published on our website on the topic - morning exercises for women. This article contains all the necessary exercises for swapping priests, arms and the whole body. Be sure to read to become even more beautiful!

A set of the best exercises for the ass

There are many different activities with which you can pump up your ass at home easily and quickly.

The main thing is to choose the most suitable and effective ones, weeding out those that are useless or require certain skills and abilities, which will be difficult for a beginner to complete. And there is no special need for the use of narrowly focused elements.

In order to correctly compose a complex suitable in a particular individual case at home, it is advisable to take into account the features of the figure.

For example, if you need to increase the side of the thighs and buttocks, pay maximum attention to the middle and small muscles. However, specialized complexes are best used after the first successes have been achieved in the field of giving roundness and volume to the buttocks.

Below are a few basic, fairly simple to use, but very effective exercises, through which you can pump up the muscles of the priests not only quickly, but also easily. We should not forget that before performing the main part of the elements, a number of preparatory ones should be performed that will help warm up the muscles and also prevent their possible stretching.

Everyone should know their correct weight! Therefore, we have created a special calculator that shows how much a person's weight is considered normal, and how much is excessive. .

Correct squats

Squats are not only basic, but also one of the main elements, through the use of which you can pump up a really voluminous and elastic ass.

It is necessary to clarify right away - without squats, pumping up the ass will not work, even if you pay maximum attention to other types of exercises.

You can perform squats in different ways, using additional weights in the form of, for example, dumbbells or kettlebells, or without them. The ways of preliminary placement of the legs can also vary significantly: medium, narrow, wide.

Each of these types can be used to build your thigh muscles, but it is best to use them in turn, one exercise today, another tomorrow.

Girl doing the right squat

In general, you need to perform squats in accordance with the following instructions:

1. Put your feet in the most comfortable, pre-selected position. As mentioned above, it is best to alternate positions during the next workout.
2. Back, neck - the posture should be exceptionally straight, otherwise it will not work to pump up the ass, the back should literally resemble a string.
3. It is necessary to go down simultaneously with exhalation, to rise with inhalation. Otherwise, do not act, it is fraught with too much stress on the respiratory organs and muscles.
4. You can do deep, medium, or shallow squats. But it is best to do this: start training with medium, gradually moving to deep, finish with superficial.
5. Repeat at least 10 times, and you need to do three main approaches.
6. A positive result will certainly be if, with each training session, you change not only the position of the legs when squatting, but also the position of the hands. For example, you can hold them straight in front of you, put them on your waist, or lower them.
7. In order for the effectiveness of the exercise to increase significantly, you can pick up one heavy dumbbell, or two small ones. It is not recommended to do this directly during the first workout, it is best to introduce weights after about two weeks of regular training. It is not required to start with lifting heavy weights, the optimal total weight is 1 - 1.5 kilograms.

For those who have practically never played sports before, that is, those who find it especially difficult to pump up their ass, there is a little secret: during the first week of classes, it is allowed to lean slightly when doing squats against the wall.

A somewhat difficult but highly effective squat, almost perfect for home use. Pumping up the ass with it is the easiest.

The plie squat is often referred to as the sumo wrestler's squat due to the specific positioning of the legs. To do this, you need to do the following:

Girl doing plié squats

• Stand up, legs should be widely spaced, in a position that significantly exceeds the width of the shoulders. At the same time, try to turn your feet outward as much as possible.
• The exercise is performed exclusively with weights. To begin with, you can use weights or dumbbells with a minimum weight, in the process of exercising, it is advisable to gradually increase the weight.
• With any exercise, as well as with this, the back must be kept exclusively in a straight position.
• So, after the starting position is occupied, lower, that is, squat as slowly as possible. This should be done until the thighs form a parallel line with the floor.
• It is advisable to stay in this position for at least 10 seconds. At first, it will be quite difficult to do this, especially with weighting, so it is allowed to reduce the time to 3 seconds.
• Slowly rise to the starting position.
• Repeat at least 10 times in three main approaches.

As already mentioned, it is the easiest way to pump up the ass by means of a sumo squat, but this exercise must be performed with maximum efficiency, in no case should it be done superficially, considering the load as a kind of duty that should be completed as quickly as possible.

blows

The next element is by no means romantically named - donkey kicks. However, this is one of the most effective, with which you can pump up the ass without the use of aids and at home.

In order to do simple movements, you should:

1. First of all, get on all fours. It is necessary to ensure that the spine does not bend too much, forming an almost parallel line with the floor.
2. Then raise each leg separately, practically without bending it at the knee. When performing the exercise, you can imagine that the sock should reach the back of the head, or the ceiling.
3. In this position, you need to linger for at least 10 seconds, and then do the same with the second leg.
4. The optimal number of repetitions of this element is fifteen for each limb. In the future, increase the number to 50.

Locust Pose

This pose is good both for preliminary muscle preparation and for the logical completion of the complex. You can also use it as an exercise aimed at pumping up your hips and ass. To perform it, you need to lie on your stomach so that the line of the shoulders and collarbones touches the floor tightly.

To begin with, it is enough to repeat the element 3-4 times. After a week from the start of training, increase the number of approaches to five. After two weeks - up to ten.

Bridge exercise

This is the most powerful weapon against saggy skin and flabby muscles. You can pump up your ass at home only through its use.

It has an effective effect on almost all muscle groups, develops and increases them.

It is impossible to overdo it in this case, the more time is given to training using the “bridge”, the more seductive the butt will be. But at first, you should still limit the number of approaches.

To do the exercise you need:

• First of all, take a horizontal position, placing your hands along the line of the body. At the same time, bend your legs at a slight angle, press your feet firmly to the floor.
• Slowly, tensing all the muscles of the fifth point as much as possible, we raise the torso up, while leaving the feet in their original position. In the process of lifting, only the muscles of the thighs, buttocks and abs should participate.
• Hold this position for a few seconds, additionally tensing and relaxing the gluteal muscles.
• Go down very slowly and smoothly. Repeat.
• The main thing in this case is dynamism, consistency of execution and reasonable rest. It should be carried out in several basic approaches. To begin with, three will be enough, then increase the number to five. Each set should have 10-15 reps.

Despite the fact that you can also pump up your ass at home with the help of a “bridge”, it is still advisable to add additional warm-up exercises to this element, which will significantly increase the effectiveness of the main one.

Mahi legs

You can pump up at home with the help of lunges not only the main goal, that is, the ass, but also the outer side of the thighs. They should be done as far as possible.

Simply put, do as many movements as physical fitness allows. For starters, 30 times is enough, and after several weeks of classes, increase the number to 100 - 150.

Girl doing leg swings

So, in order to swing your legs, you need to:

1. Take a comfortable position on your side, previously holding the weight of the upper body with the arm bent at the elbow.
2. With the leg that is located on top, make energetic swings in the upward direction. You can move fast enough, or you can keep your leg in the upper position, the second option is more preferable.

Mahi also have a beneficial effect on the skin of the thighs and buttocks, it becomes denser due to the muscular frame, the lost turgor appears, that is, elasticity.

Lunges

A complex but incredibly effective element. Subject to the regularity of classes, you can significantly pump up the ass, bringing the appearance of the fifth point to almost perfect condition. For this you need:

1. Straighten your back and take an even vertical position, freely placing your hands along the line of the body.
2. Put one leg forward, while bending it at the knee. Gradually lower the second knee until it touches the floor.

We have collected all the exercises for the buttocks that can be practiced at home using minimal equipment. With due diligence, your butt, if suddenly she is sad, will soon become more cheerful. Forward, for a beautiful view from behind!

The gluteal muscles of the body are 3 paired muscles: large, medium and small gluteal.

Gluteus maximus thigh- the largest muscle in the body. It starts at the pelvic bone, attaches to the back of the femur just below the hip joint. The function of this muscle is to extend the thigh with a slight outward rotation. When fixing the hip, it tilts the pelvis back. It is this muscle that is responsible for the volume of the buttocks. When training this muscle, the butt becomes muscular, fleshy, large.

Gluteus medius begins on the gluteal surface of the ilium, passes into a short wide tendon and is attached to the greater trochanter of the thigh. Attaches to the side of the pelvis. This muscle is responsible for abducting the leg forward, backward, for stabilization during extension. This muscle seems to be "hiding" under the gluteus maximus. When training, it will not give any additional volume, but it will give a beautiful contour of the buttocks.

The gluteus maximus and medius muscles are easily controlled for the degree of activity. During training, they are palpable and are responsible for the overall elasticity of the priests.

Gluteus minimus located under the middle gluteal.

The appearance of the priests depends on how much adipose tissue is between the skin and the muscle. From various factors, this fat can transform and stretch.

Factors responsible for the deterioration of the appearance of the priests:

• sudden weight loss or weight gain
• gravity
• passive lifestyle
• bad habits
• lack of sports.

All this leads to ptosis of the gluteal muscles- sagging buttocks.

Training Features

If you have a small pelvis, and you just need to tighten your buttocks and make them elastic, choose training with large weights. Train 2 times a week, between each workout should be at least 2 days. Do 4-5 sets of 5-8 reps. If the pain will haunt - do not be afraid, just take a bath or do cardio.

If you want to make the buttocks visually smaller, give up weights or do exercises with small weights. But you have to do 5-6 times a week. Do 5-6 sets, 18-20 reps.

Exercises

• Raising the pelvis with the leg extended up

Lie on the floor, stretch your leg up and lift your pelvis, squeezing your muscles. Do 15 reps per set, 6-8 sets. To pump up the ass more efficiently, the leg can be loaded with a weighting agent with a shot (sold at any sports store).

If it’s hard to do with a raised leg, just lift the pelvis, squeezing the muscles of the buttocks.

• Mahi back and to the sides (from the lower block or with the lever of the simulator)

A fantastically simple exercise - just grab the back of a chair and swing. Just do not swing too fast - on the contrary, it will be more efficient to swing slowly. Do not rest at the bottom of the swing - immediately begin the next swing. At an advanced level and in the gym, connect the lower block or buttock machine to work.

• Forward lunges

The most important exercise for a beautiful priest. For weight loss, they are ineffective, as they help to build muscle mass. When they are performed, the gluteus maximus muscle and the anterior surface of the thigh and lower leg work. Take dumbbells in your hands, stretch your arms along the torso and start lunges. You can do them both in place and moving forward around the room. The wider the step, the stronger the gluteal muscles are involved.

Keep your body and back straight;

The knee of the leg extended back should touch the floor;

Keep your arms with dumbbells parallel to your body.

• Squats

  Without a doubt, squats are the most effective exercise for the buttocks.

The king of butt exercises also improve the tone of the quadriceps and hamstrings. Pump it up like this: first squat without weight to avoid sprains and injuries.

Squat Technique:

Stand straight, feet slightly wider than shoulders. Squat, pulling your buttocks back and as if sitting on an invisible chair. When you reach a 90-degree angle, lift yourself up, also shifting your weight back. Do every fourth squat, lingering for 10-30 seconds at the bottom point.

At an advanced level, pick up dumbbells or squat with a barbell or bodybar. Weights seriously increase the load.

Do 4-5 sets of 10 squats, rest no more than a minute between sets. Squats are done deeply, the ass must be brought back as much as possible, the back is straight. Squat to the lowest possible position: the lower you squat, the more the buttocks will be involved in the squat. Your feet should be wide enough for you to comfortably do deep squats.

When squatting, the following muscles are involved:

1. quadriceps (quadriceps femoris)
2. gluteus maximus muscles
3. adductor thigh muscles
4. soleus muscles (lower leg)
5. calf muscles
6. biceps femoris

And with weighted squats, the muscles of the back and abs are also worked out.

So squats are not an isolated exercise and not aimed exclusively at the ass: it is basic and trains everything at once. Therefore, before performing it, it is necessary to do a warm-up to avoid injury.

Squats effectively get rid of cellulite and improve the shape of the hips (do shallow squats on the hips). When doing squats 3-5 times a week, the results will become noticeable in a month. And the more squats you do, the faster your ass will get curvy!

• Bridge (pelvic lifts)

When performing this exercise, lean on your hands, then the load will be distributed evenly, and the vertebral section will not be overstressed. Lie on the floor with your arms extended along your torso, bend your legs and move them as close to your buttocks as possible. Now lift the pelvis, making a bridge and tensing the muscles of the buttocks. You can stay in this position if you feel an effect, such as shaking. Do this exercise "ladder": 3 sets of 15, 12, 10 repetitions.

• Mahi back on all fours

Swinging on all fours is a very useful exercise. Just get on all fours and do back swings, say 50 with one and 50 with the other leg per day. The exercise "ladder" will also be effective: 3 sets of 15, 12, 10 repetitions. For efficiency, you can put a dumbbell under your knee and raise your leg with it - just not quickly so as not to drop the dumbbell. Do not relax the muscles of the buttocks.

Variation of the exercise: bent leg raises. Raise your leg as high as possible, as if you want to push through the ceiling with your heel. Do not be lazy, follow the execution technique.

Exercise helps to increase the small and medium gluteal muscles. Lie on the floor on your side, rest your head on your hand. As you inhale, lift your leg off the floor, keeping your knee straight. The leg should make an angle of no more than 70 degrees with the body. Maintaining an isometric effort, hold the leg, then lower.

• high chair

Press your back against the wall and sit down, as if sitting on an invisible chair. Hold for 30 seconds, then rest and do 2 more sets. Try every day to increase the time by 10 seconds.

• Breeding legs on the simulator

The increased tone of the hips gives them roundness, which visually favorably narrows the waist. The exercise tightens and strengthens the muscles of the legs. To perform the exercise, sit on the machine, inhale and spread your hips as far as possible. If the back of the simulator is tilted back, the gluteus medius muscles are more involved in the work. In the vertical position of the back, the upper section of the gluteus maximus muscle works. To cover both muscle bundles, change the slope of the back right during the approach.

• Hip lift

Lie on your stomach, bend your knees. As you exhale, lift your legs up, linger in this position. Do 2 sets of 15 seconds each.

• Tilt at the cross

Stand up and cross your legs. Take dumbbells and lean forward, keeping your back straight. Then switch legs and repeat.

• Bent leg raises

Lie on your back, straighten one leg and bend the other. In this position, raise the pelvis as high as possible, keeping the legs in the original position.

Find a stable stable pedestal about 30-40 cm high and jump on it. Do 4 sets of 10 reps. If this exercise starts to come easily to you, pick up dumbbells or put weights on your legs.

Stand in the starting position, feet shoulder-width apart, hands behind your head. Squat down to a 90-degree angle, then abruptly jump out of this position. Do 4 sets of 12 reps.

• sumo squats

Spread your legs wide, turn your feet with the inner surface forward, sit down from this position as deep as possible. Do 4 sets of 12 reps. When the exercise starts to be too easy for you, pick up a dumbbell.

Stand in the “feet slightly wider than shoulder-width” position, take dumbbells or a barbell and begin to lean down, pushing your body forward and pushing your butt back. Do 4 sets of 10 reps.

When performing this exercise, do not replace dumbbells with a barbell. Dumbbells allow you to "feel" the muscles of the buttocks more clearly. The barbell deadlift primarily works the extensor muscles of the back, while the dumbbells work the hamstrings and glutes.

The platform leg press is an effective exercise for the muscles of the buttocks and thighs. To increase the load on the gluteal muscles, place your feet closer to the upper edge of the platform. To increase efficiency even more, do the platform press with one leg.

In order not to overload the quadriceps and focus on the buttocks, place your feet closer to the edge of the platform. And if you leave only the heels on the platform, the buttocks will literally “burn”. The lower you put your feet on the platform, the more the quadriceps are loaded. Girls usually don't need it. Another of the secrets of working out the buttocks is to put your legs wide and turn your socks to the side. To engage the buttocks, lower the platform as low as possible. Bring your knees up to your ears.

For those who want to learn how to pump up the buttocks, we offer a choice of 3 training programs with the most effective exercises and several nutritional options (diets).

We offer three training programs and a special diet that will make your buttocks supple and beautiful.

Any woman would like passers-by to turn around, following her with their eyes, and no one argues that an attractive butt with a pleasant rounded shape gives more self-confidence. In order to become its owner, you need to pay attention to the exercises for the buttocks that you do, develop an effective comprehensive training program and achieve results.

Why is glute training so important?

The buttocks are made up of 4 muscle groups:

• large gluteal;
• middle gluteal;
• small gluteal;
• fascia lata tensioner.

The buttocks are one of the strongest muscle groups, allowing you to take the hip back and to the side. It is involved in almost all exercises on the lower body, namely:

• All variations of squats;
• Various lunge options;
• All kinds of leg lifts, including stepping onto the platform;
• jumping;
• Leg curl;
• Any kind of deadlift.

Also, the buttocks act as a stabilizer during the bench press, rowing and other basic exercises.

The basics of creating a training program for the buttocks

In order to create the butt of your dreams, strengthen and shape the buttocks, you need a well-thought-out workout plan. Pay attention to the details and do not include unnecessary exercises in the program. We give an example of three separate programs for inflating the buttocks.

• Program 1 is performed once a week, but contains a lot of various exercises of various types for the total study of the gluteal muscle.
• Program 2 performs twice a week. The volume and number of exercises is less. Since the workouts are performed more frequently, maximum attention is paid to intensity and recovery.
• Program 3 is performed 3 times a week. As the repetitions increase, the number of exercises is reduced to ensure full muscle recovery between workouts.

What is the best workout for the buttocks, or Where to start?

Depending on your personal training and recovery experience, you can choose something more suitable from the suggested ones, or start with program 1 and gradually move on to 2 and 3.

Program 1 for deep pumping of the buttocks

Frequency: 1 time per week

Exercises		Rest
Circle: squat, glute bridge and lunges to the side. All exercises without additional weights, only with your own weight	3 sets of 10 reps each
Superset:
Smith machine squats, knees forward (squeeze 2 seconds each time after lifting the buttocks)	3 sets of 8-10 reps	60 seconds after superset
Lunge back without weights (number of repetitions for each leg)	3x10	60 seconds after superset
Superset:
Romanian deadlift	4x6–8	60 seconds after superset
Stepping onto the platform with dumbbells	4x10 per leg	60 seconds after superset
Superset:
Lunges	3x10 per leg	60 seconds after superset
Hamstrings with max knees up on each rep	3x10	60 seconds after superset
plank	3x20–30 seconds	15–30 seconds

Program 2 for toning the buttocks

Frequency: 2 times a week with at least 2 days rest between workouts

Day 1

Exercises	Number of sets and repetitions	Rest
Circle: squat, glute bridge and lunge to the side. All exercises without additional weights, only with your own weight	2-3 sets of 10 reps
Superset:
Glute bridge with weights	3х10–12	60 seconds after superset
Sumo deadlift with kettlebell	3х10–12	60 seconds after superset
Superset:
Lunge, front leg elevated	4х10–12
Romanian deadlift with dumbbells	4х10–12

Day 2

Exercises	Number of sets and repetitions	Rest
Circle (bodyweight, no weights): squat, glute bridge, side lunge	2-3 sets of 10 reps
Superset:
Bulgarian squat on one leg (the second one rests on a raised platform)	3х10–12	60 seconds after superset
Lunge to the side with a kettlebell	3х10–12	60 seconds after superset
Superset:
Deadlift with barbell	4х10–12	60 seconds after superset
Biceps thigh lying	4х10–12	60 seconds after superset

Program 3 for the muscles of the buttocks

Frequency: 3 times per week with at least 1 rest day between workouts

Day 1

Exercises	Number of sets and repetitions	Rest
Superset:
	2x12	No
	2x12	No
Circle: lunge to the side, hamstrings lying down and stepping onto the platform with dumbbells	3–4x12

Day 2

Exercises	Number of sets and repetitions	Rest
Superset:
Bodyweight Squats	2x12	No
Lunge back with your own weight	2x12	No
Weighted glute bridge, goblet squat, and 20-30 second plank	3–4x12	60 seconds after each lap

Day 3

Exercises	Number of sets and repetitions	Rest
Bodyweight Squats	2x12	No
Lunge back with your own weight	2x12	No
Lap: 20-30 second alternating plank, walking lunges, and dumbbell Romanian deadlift	3–4x12	60 seconds after each lap

Diet for those who want to tighten and pump up the buttocks

No training program, no matter how good, works without a diet. We offer a simple meal plan with lots of options to lean your buttocks, turn fat into muscle mass, and make your butt so much better. The diet is based on high-protein foods for building muscles, complex carbohydrates and unsaturated fats.

Calorie and macronutrient content may vary. Therefore, after you try to eat as part of this diet, be sure to evaluate the results and adjust the nutrition plan if necessary. After 4-6 weeks, we recommend reducing or increasing the caloric content of the diet by 250-300 calories, depending on goals and progress.