How to pump up your thighs and buttocks at home?

Agree, every woman wants to have a beautiful butt and thighs. After all, this is an excellent, lethal weapon in the fight for men’s hearts. But, unfortunately, most of our compatriots do not want to put any effort into this, citing the fact that there is so little time to spend on visiting a fitness room or bodybuilding club. Besides, it also costs a lot of money. Fortunately, you can get a “Brazilian” butt by working out at home. You ask: “how to pump up your thighs and buttocks at home?” The answer is with the help of a simple gymnastic complex.

1. Walking and running.
2. Now let's move on to strength exercises...
3. Jump rope.
4. Squats.
5. Lunges.
6. Using a hula hoop.
7. Velcro weights.

Walking and running.

The simplest exercise is regular walking in the mornings or evenings. The main thing is to wear appropriate shoes - preferably sneakers. Active walking forces the muscles of the legs, buttocks and calves to work, and the flow of blood and lymph into these areas increases. A more advanced method of exposure is running at a calm, measured pace, which, in addition to training the target muscles, also burns the hated subcutaneous fat throughout our body due to its aerobic effect...

Now let's move on to strength exercises...

First of all, warm up. As warm-up exercises for the gluteal muscles, the same walking or running in place is mainly used. Duration is about 10 minutes. After which you can perform several exercises for the muscles of the butt, thighs and legs...

Jump rope.

Jumping through it warms up the gluteal and thigh muscles, while actively burning fat deposits. We start with 1-2 approaches, over time we increase their number to 5.

Squats.

Squats are the most effective exercise for pumping up the gluteal muscles. When performed correctly, the thighs and buttocks quickly become elastic and toned.

After some time, the exercise can be slightly complicated:

The legs are placed wider than the shoulders, the back is straight. The knees turn outward. The main condition for correct execution is that when squatting, the shins and thighs form a right angle. You can't go lower.

To achieve maximum effect, all squats should be done as slowly as possible. Another option to increase the load is to use additional weights. If you don’t have dumbbells, it doesn’t matter. Pick up plastic bottles filled with water. Or a good old backpack will help out, where you can put something heavy...

Lunges.

A classic exercise that specifically targets the butt muscles and can be added to your workout plan or at home. Unlike squats, which can be used without additional load, for lunges, in any case, we definitely need to load ourselves with something else. Bottles of water and a backpack from the previous point are simply necessary for us here. Balance the weight, take a long step forward, bend your back leg... In this position, perform cyclic swings back and forth, feeling how the halves of your heel are tense. This is the best way to pump up a firm and beautiful butt.

Using a hula hoop.

1. We spread our legs as wide as possible and begin to hula hoop. With legs spread wide apart, the gluteal muscles become very tense, which increases the effectiveness of the exercise;
2. Feet shoulder-width apart, hula hoop and try to squat at the same time. You need to sit down as low as possible and still twist the hoop in the lower position for a couple of minutes. Then we stand in the starting position, also twisting the hoop;
3. We spin the hoop and begin to march, raising our legs one by one. This must be done for at least 5 minutes;
4. We do the same thing as in the exercise described above, only this time we raise straight legs. The time is the same - 5 minutes.

Velcro weights.

Weighted cuffs with Velcro will help effectively pump up your butt and legs. Nowadays they cost mere pennies, so it’s definitely worth buying them... We put them on the ankles and dilute our home training with all kinds of swings and abductions of the legs, overcoming resistance. For the buttocks, by the way, the best option would be pushing movements with each leg alternately back up. This exercise is just a bomb for your butt! Try...

Well, now you know that even at home you can sharpen your body to perfection. And, therefore, dare and become more beautiful with the help of our tips. There is still a lot of interesting things ahead! Stay with us…