How to pump up your buttocks: a set of exercises and trainer’s advice

It doesn't take much time to pump up your buttocks. It is enough to reconsider the issue of nutrition, as well as regularly perform special training. The editors of I WANT have selected the most effective exercises for you.

Why some of us find it harder to exercise

Squats

Properly performed squats will ensure high-quality pumping of the buttocks. Place your feet shoulder-width apart and squat. Make sure that during the exercise your foot does not leave the floor and your knees do not reach the level of your big toe. It is very important. The legs should form a right angle. If the knees extend beyond the feet, there is a risk of damage to the kneecap. Perform 3 sets of 25 times.

Leg bending in the simulator

In a special simulator, lie face down, secure your legs so that the lower roller is above the level of your ankles. Start bending your knees, try to reach your buttocks. Lower your legs slowly, without jerking. In this exercise, the weight is not as important as the range of motion. Do 3 sets of 12 reps.

Swing your legs to the side

Stand straight, place your hands on your hips, do not bend your knees. Slowly raise your leg to the side as high as you can. Keep your knees straight while performing the movements. Perform 3 sets of 15 times.

Swing your legs back

Take a chair and place your hands on it. In this exercise, you can bend your knees slightly. Slowly lift your leg back as far as you can. Perform 3 sets of 20 times.

Swing your legs from a lying position

Lie on your side. Place the elbow of one hand on the floor, place the other in front of you. Raise your leg up slowly, without bending your knee. Also slowly lower it back. Perform 3 sets of 25 reps, then roll over to the other side.

Simplified bridge

Lie on the floor, bend your knees. Place your feet firmly on the floor. Stretch your arms along your body, palms down. Lift your pelvis up. Please note that you must squeeze your buttocks tightly while performing this exercise. This helps protect your lower back from unnecessary tension. Perform 3 sets of 15 times.

Lunges with dumbbells

Take dumbbells and stand straight with your feet shoulder-width apart. Take a step forward while keeping your back straight. Make sure your knee does not go past your toes. Return to the starting position. Perform 3 sets of 15 times.

If you don't have dumbbells, use plastic bottles filled with water.

Features of buttock training

Proper nutrition

Proper nutrition is not a diet. To pump up your buttocks, you need to eat. Naturally, these should be healthy foods, but do not reduce your daily calorie intake. If you starve, you won't be able to pump up your butt.

Breath

In order for the training to provide the best experience, you need to breathe correctly while performing the exercises. Remember, the output must be effort. Inhale - to relax.

Smoothness of movement

When training the buttocks, all exercises should be performed slowly and smoothly - no haste or abruptness. Remember, if you do the training at a fast pace, there will be no effect from it.

Regularity

Train your buttocks daily until you achieve the desired result. After this, three workouts a week is enough.

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