Do you know: how to pump up a girl’s buttocks in the gym?

The gluteal muscles are among the large muscles of the body; they work when running, jumping, walking, and jumping. Exercises that involve several muscles at once, such as hyperextension and leg abduction, are suitable for pumping up the butt.

When determining how to pump up a girl’s buttocks in the gym, you should pay attention to the effectiveness of the exercises and their traumatic potential. The selected exercises, with the correct technique, are safe and do not overload the knee joints and lumbar region.

1. Hyperextension.
2. Setting up the simulator.
3. Features of execution.
4. Leg abduction: up and back.
5. Setting up the simulator.
6. Features of execution.

Hyperextension.

The main basic exercise that allows you to work the muscles of the buttocks, long back muscles, and hamstrings. The choice of this exercise is explained by the slight stress on the knees. Working with weights has its downsides. In order not to harm your health in the quest for harmony and grace, you need to remember that girls’ unjustified passion for heavy weights leads to varicose veins, hemorrhoids, and diseases of the knee joints. Hyperextension is a gentle exercise in this regard. In addition, downward bends - inverted poses - have a good effect on blood circulation in the brain. High blood pressure is a contraindication.

Setting up the simulator.

There are more than a dozen different bench options for performing hyperextension. A girl can easily adjust the bench on her own. You need to pay attention to the position of the upper line of the hips in relation to the support pillow. The efficiency of work depends on this. The higher the upper edge of the support pillow is located, the more the load shifts from the gluteal muscles to the lower back. In this position, it will not be possible to pump up your butt muscles.

To maximally load the muscles of the buttocks, the support should be located as low as possible. The fifth point should be located above the support. Performing the exercise this way is much more difficult, but also more effective. Don't raise your pillow too high. It is better to do fewer repetitions with sufficient load with a low position of the support pillow than to overload the lower back and leave the exercise as dangerous to health.

Back position is just as important as alignment. The correct position of the upper body is slightly rounded, almost straight, but without bending. This way the lower back is not overloaded, most of the effort falls on the buttocks, which allows you to effectively pump them up.

Hands are placed on the chest and performed slowly. Do 12-20 repetitions in one set. The load is increased by performing small amplitude movements in the upper position at the end of the set. They work without bending, without creating problems with the lower back.

Leg abduction: up and back.

A good exercise to give the butt the required elasticity is to move your legs back and up. When deciding how to pump up a girl’s buttocks in the gym, you can review many options for pumping up your butt. But in terms of effectiveness and safety, leg abduction is considered one of the best. There are several ways to do it. In the gyms, power stations of various modifications are installed to work:

1. standing;
2. with support on a bent knee and palms;
3. with an additional support pillow for abdominal support.

The latter method allows you to concentrate the entire load on the buttocks, partially including the hamstring muscles in the work. In the gym you can perform the exercise in several ways:

1. in the simulator;
2. on the block;
3. on the floor using foot weights.

Most of all, it helps to pump up the muscles of the butt, give it shape, and perform abduction in the simulator.

Setting up the simulator.

The support pillow eases the load on the lumbar muscles. This protective measure allows you to target the gluteal muscle using more weight. Before work, set up the simulator to pump up your butt well:

1. select the height of the support cushion;
2. choose the working weight.

Then they are placed in the simulator in a position with support on the elbows and the leg bent at the knee. The working leg is bent at the knee, the foot lies firmly on the platform. Then the platform is pushed up. Such a platform must be installed in gyms; with its help, it is possible to achieve the desired rounded shape of the buttocks in a short time.

The working leg is fixed in a bent position. While pushing the platform up, try to keep your knee fixed. Keep your back straight, avoiding arching, especially if a platform weight is installed. At the highest point of lifting the leg, the thigh and back form one line. The upward push of the platform is done while exhaling, the return movement is done while inhaling.

It is enough to include one of these exercises in your workout to achieve the desired effect - a neat, toned butt, as perfect as that of Brazilian girls.