How can a girl pump up her buttocks at home?

Why should a girl pump her butt?

One of the most prominent body parts that men pay special attention to in women is the butt.

"There is nothing more sweet to a man's gaze than the depth of a woman's eyes or a pumped-up woman's butt."
The male part of the editorial staff

The best exercises for a beautiful and firm butt

Air squats

Starting position: standing on the floor, feet shoulder-width apart, arms extended in front of you.
You need to do a slow squat and from the bottom point, quickly rise up onto your toes and raise your arms up.

One-leg glute bridge

Starting position - lying on the floor, legs bent at the knees, feet on the floor, arms along the body. You need to raise your pelvis as much as possible, then lower it back to the floor. You can make it more difficult by doing the exercise with an emphasis on one leg.

Burpee

Burpee is a universal exercise that allows you to effectively fight extra pounds, working out the muscles of the arms, legs and abs in addition to the buttocks and helps burn the maximum number of calories. Its implementation does not require a lot of space and additional equipment. Burpee is performed at a pace that is comfortable for a person.

Burpee is a complex of sequentially performed exercises, including squats, push-ups and jumps. All elements are performed without a break.

From the squat, you need to put your palms on the floor, and then throw your legs back to go straight to a push-up. From the push-up, tuck your legs under yourself to return to a sitting position and then jump.

Chair exercises

Air bridge

To perform this exercise you will need a regular chair.

Performed from a supine position. The legs are extended and rest their heels on the seat of the chair. The arms are along the body.

Raise your straightened left leg perpendicular to the floor and try to raise your pelvis as much as possible. You need to do 20 lifts of your left leg, then repeat the same with your right leg.

This exercise not only strengthens your buttocks and the back of your thighs, but also engages the muscles of your lumbar region.

Ladder

In terms of technique, this exercise really does remotely resemble climbing up/down stairs. An ordinary chair is also used as a support.

Starting position: standing in front of a chair, feet shoulder-width apart, hands on your lower back.

The exercise is performed in three stages:

First, you have to stand up on the chair using only one of your legs as support.

Second - You should raise your other leg to waist level, bent at the knee at a 90 degree angle, as if you were about to step on the next, imaginary step.

Third – Descend from the chair onto the left leg with a backward lunge of the right leg, holding it slightly in this position.

15 repetitions for each leg

Exercises with equipment

Goblet squats 

For additional weight, use a dumbbell or kettlebell in this exercise. Take it with both hands and hold it straight in front of you. Place your feet shoulder-width apart, toes pointed out. When squatting, spread your knees out to the sides.

It is advisable to perform at least 20-25 repetitions.

Kettlebell swings

Kettlebell swings are performed from a standing position, with your feet slightly wider than your shoulders, and the kettlebell on the floor in front of you. Squatting slightly, bending your knees and moving your hips back, you need to take the kettlebell with both hands. Then you need to “throw” the kettlebell up and simultaneously tense the muscles of your legs and buttocks.

It is important to remember when performing this exercise that the kettlebell is lifted not by the strength of the arms, but by the tension of the hips. The maximum point of lifting is at chest level.

How to pump up your butt properly

The question of how to pump up your buttocks at home is solved quite simply. Pumping up your butt without going to the gym or group classes is quite possible, but it requires discipline and determination.

After all, only regular fitness classes can give positive results. Many fitness enthusiasts say among themselves:

"Don't waste your time on girls who don't squat or do burpees."