How to pump up the ass: TOP-6 exercises that always work - photo

Beautiful buttocks: 2 main components

Many people mistakenly think that the secret of pumped up buttocks lies in regular squats and deadlift. There is some truth in this. But if you limit training to only these two exercises, you can not only not get the desired result, but also harm the body.

An integrated approach is important here, and you should not look for a magic pill. It is necessary to take into account the daily routine, work schedule, the amount of water drunk per day, the quality of sleep and the regularity of training. The key to success lies in a harmonious lifestyle. It is he who helps to get not only beautiful buttocks, but also a healthy body as a whole. So do not get hung up on one exercise, it is important to work in a systematic and holistic manner.

An important point is proper nutrition

One of the important points that helps to get a beautiful figure in general and affects the shape of the priests is proper nutrition. You can endlessly spend time in the fitness studio, but if there is a mess, then the goal will not be achieved.

For muscles to grow, they need protein. It follows that the gluteal muscles all the more need protein. Your diet should be varied and always include protein. Add fish, lean meats, poultry, legumes, seafood, and meats to your menu.

But the whole point is not only about protein. It is important for the body to receive energy. Therefore, the diet must necessarily contain cereals, fruits and vegetables, nuts and unrefined oils. Observe the balance of protein foods, carbohydrates and fats, and you will help the body adapt to stress, and a beautiful butt will not keep you waiting. The ideal option for achieving this goal is three meals a day. And don't forget that it should include the correct proportions of protein, fat, and carbohydrates.

Do you want a nice ass? Regular training is indispensable / Photo by hiitworks fitness club

Workout plan

Of course, nutrition is very important. But regular training is indispensable (note, it is regular). There is no universal formula, a magic exercise that will help you immediately pump up beautiful buttocks. Everything happens gradually and with the help of your efforts.

Fitness testing is required to create a workout plan. This will help you understand your body constitution, your level of fitness, choose the right exercises and exclude those that can harm.

To pump up beautiful buttocks, you need not be limited to one type of workout, but combine several types at once. Here are three types that are best for achieving your goal.

Three types of workouts to help you get a beautiful buttocks

1. High-interval training, or HIIT. With the help of such workouts, fat is burned, metabolism improves and all unnecessary goes away. Typically, such workouts consist of different jumps that involve the gluteal muscles. Of course, it is best to exercise under the supervision of a trainer, so as not to harm yourself, technically do everything correctly and pump the necessary muscles.
2. Power training. What we talked about earlier is that you cannot pump up a beautiful ass without burdening. Therefore, strength training should be on your schedule at least 2 times a week. Check out TRX, barbell and kettlebell exercises, or try out the Procedos platforms. The latter are based on performing different steps that are natural for the buttocks, like running. Performing exercises on the platform, you give different loads on the buttocks and pump all parts of the muscle. Barbell exercises are an integral part of a beautiful butt. But it is better to perform them under the supervision of a trainer, so as not to harm yourself and choose the right load.
3. Recovery training. Very often people tire the body with strength training, forgetting the importance of recovery. In order for the body to properly adapt to stress, you need to give it rest. Therefore, add recovery workouts to the above activities - yoga, stretching or Recovery workout.

Top 6 exercises for beautiful buttocks

Squats

This is the base and classic of power workouts. The simplest squats help build your butt and shape your hips. But this is not the best exercise option for those with back or joint problems. It is best to do everything under the supervision of a trainer. When performing the exercises, there should be no discomfort in the lower back, and you also need to use not only the hips, but also the buttocks themselves. This is why it is important to practice the technique with a trainer.

Squats - the basis and classics of strength training / Photo by hiitworks fitness club

Goblet squats

Another exercise that can be done at any fitness level. These are the same classic squats, but with weights.

To complete it, you will need a kettlebell with a weight that you are comfortable working with.

• Legs - shoulder-width apart, feet - parallel to each other.
• Hold the kettlebell in bent arms at chest level.
• Squat with your pelvis back.
• Return to starting position.
• Do 1-5 approaches 10-15 times.

Gluteal bridge

A simple exercise that will not only pump up your ass, but also help get rid of lower back pain. Therefore, be sure to do it. If you want a new feel and better effect, try the Hip Truster with a barbell.

• Position yourself perpendicular to the bench and rest your shoulder blades against it.
• Place the barbell across your thighs with your feet flat on the floor.
• Lift your pelvis up, pushing off the floor with your feet.
• Pause briefly and return to starting position.

Repeat 10-15 times.

Using a medicine ball allows you to achieve a greater effect / Photo of hiitworks fitness club

Lunges

Another of the main exercises that helps to build up the buttocks. It is customary for the body to take steps, and this is one of its variations. There are many options for lunges with varying difficulty and load. At the same time, they are absolutely safe, since they give only a small load on the back. But it is important to follow the execution technique so as not to harm yourself.

In addition to the classic lunges, try one of the variations - forward lunges with a twist. For more effect, try using a medicine ball.

• The legs are hip-width apart, parallel to each other.
• Hold the medicine ball in your hands at chest level.
• Step your right foot forward.
• Lower by bending your legs and transfer your weight to your right leg.
• Turn to the right while pushing the ball 45 degrees.
• Then immediately return to the starting position.

Do 1-5 sets of 10-15 reps for each leg.

Lunges are the main exercise that allows you to pump up the buttocks / Photo of the hiitworks fitness club

Step on the platform

This is a must-have exercise for professional athletes. It includes not only the buttocks, but also the legs and stabilizing muscles. Thanks to this exercise, the body becomes more prominent and strong.

To make it harder, try stepping onto a platform with dumbbells.

• Pick up a platform just above knee level.
• Hold the dumbbells in your hands down.
• The feet are facing forward.
• Step your right foot onto the platform, making sure it is steady.
• Transfer your weight to your right leg and climb up.
• Return to starting position.

Do 8-12 reps for each leg.

Leg raises

This is a great option for home workouts. You don't need additional equipment or weights. But remember about the most common mistake when doing this exercise: overloading the lower back, instead of using the muscles of the buttocks.

The safest option for the lower back and at the same time effective for the buttocks is a circular motion with the hip, standing on all fours.

• Get on all fours.
• Perform slow circular movements with your right leg bent at the knee.
• Try to use the maximum amplitude, but which will be comfortable for you.

Do 4-8 reps for each leg, both clockwise and counterclockwise.

Do not forget that the effectiveness of exercise and the achievement of the goal depends on consistency and regularity. Remember a harmonious lifestyle, proper nutrition and recovery. Everything in the complex will give a positive result. And if you still don't know where to go and where to start, take a fitness test. And after that you will be able to build a training plan and move along the path to a beautiful body.

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