How to pump up your buttocks without pumping up your legs?

I would not like to upset anyone once again, but understanding these facts is important for setting realistic goals. There are no exercises during which the muscles of the lower extremities would rest, and the gluteal muscles would receive sufficient stimulation to increase in volume. This time. And it is impossible to change the genetic shape of the buttocks, only their size. That's two.

Women with an “apple” constitution have a naturally flat butt, but at the same time extremely responsive hamstrings. How to pump up your buttocks without pumping up your legs in this case? After all, the maximum that can be achieved is to improve the ratio in muscle development. In other words, try to influence the overall impression of the figure. If only no one decided to give up on training because of this! After all, even the most ordinary body + fitness ㅡ is always more beautiful than just an ordinary body.

So, how to pump up your buttocks as much as possible without pumping up your legs. General principles:

We “burn out” the biceps, quadriceps muscles of the thigh, as well as the lower leg in high-repetition and cardio mode. This will help restrain their growth, and also partially “turn them off” from basic exercises. The gluteal muscles will receive more load.

We stretch where we need to make it slimmer.

We lift everything that we want to see convex with maximum weights. We give these muscles up to 7 days to recover. We consume at least 1.5 g of protein per kilogram of body weight per day. Better = more.

An approximate complex designed for both the buttocks and the entire lower body:

1. Bulgarian squats with the leg extended (as many as you can in 3 sets).
2. Smith machine squats ㅡ 3 x 8.
3. Leg extension in the simulator (minimum 20 repetitions in 3 sets).
4. Press in the 3x8 machine.
5. Swings with weights 3x10.
6. Plie with dumbbell 3x10.

How to stretch your hip and hamstring at the end of your workout:

1. Add lat pulldowns or deadlifts.
2. From a kneeling position, step forward. Shift your body weight so that you can hold your front knee bent at 90° for at least 20 seconds.
3. Lean your hands on the wall. Bend one leg slightly, straighten the other and move it 40-50 cm back. Pull your heel until it touches the floor.
4. Of the cardio exercises, the best effects on the buttocks are the stepper and walking on a treadmill at a maximum incline. They should not be overused, nor should they be used on the same day as strength training. You can exercise on the ellipse with moderate resistance to pre-fatigue the quadriceps.