Elastic buttocks add femininity and attractiveness to the figure, allow you to wear any clothes and feel confident even in an open swimsuit. However, in order to pump up the gluteal muscles, you will have to try, devoting to this regularly several hours a week and performing special exercises in combination with proper nutrition.
Instructions
Step 1
To give the buttocks a beautiful shape, it is important to monitor your diet by adding as much protein as possible to the diet, because it is protein that is the very building block of muscle mass. If there is not enough of it in the body, the gluteal muscles simply cannot increase in volume. That's why include more chicken breast, lean fish, cottage cheese, and eggs in your diet. And, of course, do not forget about vegetables and herbs, which help the protein to be well absorbed by the body. But animal fats and simple carbohydrates will have to be abandoned. You can also take a protein supplement formulated specifically for athletes.
Step 2
Do specific exercises to build up your gluteal muscles. Try to do this regularly, as classes from time to time will not bring the proper result. The best, of course, is an integrated approach, when you will pay attention not only to the fifth point, but to the whole figure, but if there is no time for this, try to practice every other day for at least half an hour.
Step 3
Perform all exercises to the stop, that is, until you are absolutely sure that you are no longer able to do a single squat or leg swing. Remember that muscles grow only after a good "stress", and even then if the body has the proper amount of protein. Just a little shake or stretch won't do the trick. Start with 15 times in one approach, of which there should be at least three. Then increase the number of repetitions every week.
Step 4
Start pumping up your butt with the right squats. Place your feet slightly wider than your shoulders, squeeze your hands in front of your chest and put them forward. Sit down so that your hips are strictly parallel to the floor, and your knees do not go beyond your toes. The lower back should be slightly arched, and the butt should be protruded as much as possible so that you can feel the gluteal muscles. Fix this position for a few seconds, and then return to the starting position.
Step 5
Place your feet apart and bend your knees slightly. Lean forward slightly and bend slightly with your arms bent at the elbows. Then quickly step with your left foot to the side. Then, just as quickly, lift your right leg and step with your toe on the toe of your left leg. Step your right foot to the side, lift your left foot and step on the toe of your right foot. You can walk to the music, it will be more rhythmic. Thanks to this exercise, you will pump not only the gluteus maximus muscle, but also the middle one.
Step 6
Get on all fours and rest your entire body on your elbows and knees. Without unbending your left leg, lift it. The thigh and foot should be parallel to the floor, the lower leg should be perpendicular. Now swing your leg up and down while contracting the muscles of your buttocks. Then change your leg. To enhance the effect of the exercise, you can hold a small ball with your bent leg or use special sports weights.
Step 7
Don't forget about lunges - this is one of the most effective glute-building exercises. Place your feet shoulder-width apart. Lunge forward with your right foot at a 90 degree angle. The thigh of the right leg should be parallel to the floor, and the knee should not protrude beyond the toe. The knee of the left leg should be practically on the floor. Left thigh, respectively - at an angle of 45 degrees to the floor. Then change legs and repeat the exercise. Perform back lunges in the same way, only it is better to put your right leg slightly behind the left, and the left, respectively, behind the right. Thanks to this, the buttocks will acquire a beautiful round shape.
Step 8
Lie on your back with your legs bent at the knees. You should not spread your legs too wide, your feet should be shoulder-width apart. Stretch your arms along your torso. Lift your groin area as high as possible while contracting your abs and glutes. Fix this position for a few seconds, then slowly lower your back, lower back, tailbone, relax your muscles. To enhance the effect, you can place dumbbells or a body bar on your ilia, supporting them with your hands.
Step 9
After a few weeks of exercise, start using weights, as the muscles very quickly get used to the load, after which they stop increasing in volume. This means that it is better to do a few reps with a lot of weight, giving the muscles maximum stress, than just squatting many times in a row. So, you can do lunges or squats with dumbbells in your hands. When choosing their weight, you need to start, naturally, from your physical fitness, including the state of the back muscles, especially the lumbar region. This is why an integrated approach to sports is always better.
Step 10
Alternate exercises with each other, performing a new set every day. Firstly, it will be much more interesting, and secondly, it is much more effective, since any exercise still affects slightly different muscle groups. For example, squats from time to time can be replaced by shifting the body from one leg to the other in combination with a deep lunge. And swings, standing on all fours, can be performed both with a leg bent at the knee, and a straight one.
Step 11
Running up the stairs can also help tighten your glutes. It is best to do it in the fresh air, forming not only a beautiful ass, but also strengthening your health. However, in a multi-storey building, this is also possible - just run to the 9-11 floor a couple of times.
Step 12
While pumping the muscles of the buttocks, do not forget to fix your attention on what you are doing. Don't let your thoughts float in the air, get caught up in your daily activities, etc. Make sure you stay focused on every movement, keeping track of the muscles you are working with and your condition as you do so. Also control your breathing, exhaling with each straining or twisting and inhaling when relaxing. Remember that controlling what and how you do is half the battle.
