Despite the large amount of materials on this topic, pumping the buttocks still remains one of the most difficult problems for most girls. For good growth, it is necessary to follow the correct exercise technique, which can be difficult to set.
Instructions
Step 1
Stand up straight with your feet shoulder-width apart and your arms at your waist. Begin to bend your knees, keeping your back straight and looking straight or up. Move to a position where your thighs are parallel to the floor. Feel a lot of tension in your buttocks. Then start the opposite movement. Make sure that your back does not extend faster than your legs. Repeat the exercise several times at a slow pace to consolidate the technique.
Step 2
Take small dumbbells or a bar and place it on your shoulders. Make sure the weight is evenly distributed. Spread your socks a little wider and try to sit down again. Make sure that your knees do not extend beyond your toes. Lean on your heels. For convenience, you can put pancakes or a gym mat under them.
Step 3
To pump up the buttocks, the girl can squat on one leg. This exercise is often called the "pistol". Hold on to some short object, stretch your arms and one leg forward and smoothly squat. Then change your leg. If this exercise is difficult for you, postpone it for a while. If you can, ask your partner to help you.
Step 4
Many beginners, when asking how to squat correctly to pump up a girl's buttocks, mean deep squats. It is worth noting that at the very beginning of training, it is better not to use them, since the wrong technique can seriously harm. The meaning is the same as for regular squats. Only the pelvis at the time of squatting must be lowered as low as possible. Make sure that your back is always straight. When viewed from the side, the bar should go straight up and down.
