How to effectively pump up your buttocks at home?

Remember the rule: the result does not depend on the complexity of the exercises, but on the regularity of their implementation.



You don't need massive machines or expensive equipment. You can use ordinary things at home. For example: plastic bottles filled with water, a couple of bricks or a shoulder backpack stuffed with something heavy. Let's not waste time. Let's get started...

Warming up at home.

To avoid sprains, be sure to start all workouts with a warm-up. Do a short ten-minute warm-up. Raise your arms, bend over, stretch your legs.

Answering the question of how to effectively pump up your buttocks at home, we will list popular exercises for target muscle groups that are available for your independent implementation. We’ll also give you a number of useful tips and tricks from our authors - experienced fitness trainers and multiple Champions in fitness and bodybuilding...

Squats in dynamics.

During squats, the greatest load falls on the buttocks, back and front of the thighs. Perform squats correctly: your heels are pressed to the floor, your breathing is rhythmic (squat - inhale, stand up - exhale), your abs tense. Work out 2 – 4 sets of 11 – 16 times.

Static squats.

After each series of approaches, it is effective to linger in the position of greatest tension. Make springing movements for a few seconds. You should feel pain, but continue doing the exercise. This stage is the most productive.

Alternate squats dynamically and statically. In dynamics, the muscles contract quickly, and in static conditions, a consolidating effect is achieved.

Lunges.

Typically, lunges are performed with weights; this helps to effectively pump up all the micromuscles of the right and left buttocks.

Take a vertical position and take turns lunging forward. Then repeat lunges to the right and left in the same way. Be sure to alternate dynamic exercises with static ones.

Exercises with a chair or step platform.

Take a step platform, or at home, a strong chair. Step on the chair with your right foot, then with your left. Repeat three times 22 – 26 times.

It is also effective to go up and down stairs with weights.

How to pump up your buttocks and leg muscles without special training?

Muscles work throughout the day. We just need to help them a little:

1. we compress and unclench our muscles while walking, lying down or sitting;
2. we walk around the house “on our toes”;
3. we lift from the floor - we do not bend over, but squat.

We pay attention to nutrition (exclude fats and “bad” carbohydrates), in addition to strength training, we do cardio (fast walking, running, jumping), and do not forget about the need to restore muscles after training.

Regularly following the recommendations on how to properly train your gluteal muscles at home will give you a reason to rejoice over your small victory over time.