How to quickly pump your ass at home from scratch

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The gluteal muscles are the most coveted part of the girls body! Most girls try to pump themselves beautiful buttocks to captivate men, fewer girls want beautiful buttocks for more self-confidence and to "the dress sat nicely", someone wants to make money on Instagram by uploading beautiful photos. Everyone has different goals, but the one thing that unites all these girls is the desire to quickly and efficiently pump up the ass. Ill tell you about this today.

Hello friends! Today we will talk with you how to quickly pump up the ass at home. The topic will be very interesting mainly to girls (otherwise they say that I write a little about women's training). In general, in the article I examined all the basic rules, exercises and training complexes so that you can pump beautiful buttocks.

The content of the article

o A little bit about load progression

o Proper nutrition

o Target hit

  • The main difficulty in training buttocks at home
  • Butt exercises at home

o Sumo style deep squats

o Bulgarian lunges and lunges forward

o Deadlift

o Squats "plie"

o Raising the pelvis lying or "bridge"

o Leading the legs back, standing on all fours

o Kicks

  • Training program for priests at home

o The program for the buttocks for the green beginner

o Butt program for a stubborn beginner

o Program for buttocks for girls with micro-periodization

  • findings

After reading many sources on this topic, I was horrified what nonsense they write and tell on the World Wide Web ...

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There are sound thoughts, but everything, as a rule, is very fragmented and unsystematic.

In such matters it is VERY IMPORTANT that people understand the WHOLE SYSTEM how to achieve what they want.

Well, you can do it with your legs or squat, but forgetting about nutrition - do not expect an excellent result. And vice versa.

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You can eat perfectly, drink vitamins and minerals, but only do cardio (run, for example). Also, there will be no beautiful buttocks, because they need a strict load.

In this article, I give you a whole system of how to pump yourself a beautiful ass.

A toned, beautiful body is not only the key to success for the opposite sex, but also self-confidence and excellent health. Any girl wants to boast of pumped up elastic booty.

But sitting on the couch you can hardly have chic buttocks, this requires:

1. Think (unfortunately, very few do this before going to the gym).

2. Make yourself a competent training program (you need to use effective exercises that are suitable for the anthropometry of your body).

3. Correct the diet (cellulite and excess fat look ugly even on a pumped up ass).

Engage, of course, is MUCH better in the gym, where there is where to deploy in terms of the necessary equipment. If this is not possible, it is quite possible to work at home, simply by purchasing the necessary "toys".

Well talk about how to quickly pump up the ass at home, today.

Let's start with the anatomy of the gluteal muscles.

Gluteus anatomy

In the article abouthow to quickly pump up the buttockswe have already examined their anatomy.

Here I will briefly talk about her again.

We need to know how the muscle works in order to pump it up as quickly and efficiently as possible.

Buttock muscles- relate to the muscles of the posterior thigh and are involved in the straightening of the body, as well as the abduction of the legs back and to the side.

Buttock anatomy

The most hefty muscle of the buttocks is the BIG BUTT. It occupies almost the entire buttock mass.

It is on its shape that the basic appearance of the buttocks depends.

Functions of the gluteus maximus muscle:

  • Straighten the torso.
  • Bend your foot BACK.

MEDIUM + SMALL gluteus muscles are located in the upper part of the buttocks and are almost completely blocked by the LARGE gluteal muscle.

Functions of the middle and small gluteal muscles:

  • Take your foot to the side.

Thats the whole anatomy. As you can see, everything is simple. Now let's talk about how to quickly pump up the buttocks at home.

How to quickly pump up the ass at home. Fundamental rules

How to pump up the ass at home

The muscles of the buttocks are involved in almost all movements, therefore, to include them in the work, special exercises and a constantly progressive load are necessary.

Yes,buttocks- these are also muscles (albeit much more beautiful than the others)), therefore, the same growth rules apply to the gluteal muscles as to the other muscles.

The basic rules for the formation of all, including gluteal, muscles are:

A little bit about load progression

Why a little?

Because I have already spoken about this a thousand times, but, for those who read the lines of my blog for the first time, I will repeat again.

First, let's talk about synergist muscles.

Muscle Synergists- These are muscles that perform unidirectional work (the same contractile function) in various exercises, i.e., in other words, HELPING each other.

Load progression- This is a gradual increase in training weight, without which the muscles will not grow.

If the muscles cope with the current load, then the body will NOT INCREASE THEIR IN order to save energy, because they are very voracious in terms of calories.

To obtain the result, it is necessary to control the load process. A great helper in this will betraining diary.

This is a tool that, when used correctly, will encourage you to progress from training to training.

You need to use the diary as follows: before starting the exercise, check how many approaches and how much weight it was done last time, and add load. What is also necessary to make in the diary.

Read more in the article at the link above.

Proper nutrition

Most people have not just trouble with this, but a huge food gap.

What nonsense you will not hear on TV, and, most interestingly, IN BOOKS (how so ?!).

My favorite:

1. Do not eat after six (classic idiocy!). Why after six? Maybe after seven? Or maybe half past seven can eat? Okay. The article is not about that. I'm just joking. Bullshit is everything. The main thing is the OVERALL CALORICITY of the DIET.

2. Various diets (kefir, Valley, Buzova, watermelon, buckwheat, etc.) have nothing to do with the competent construction of a daily plan for eating food. And the most interesting thing is that the creators of these completely idiotic nutrition plans are not ashamed to promote this unscientific, semi-moronic approach.

3. Substitutes for food, such as "Energy Diet" and other crap. These and other scammers are gaining a bunch of fragile minds in their regular customers, rubbing them some game about the absolute futility of the incredible benefits of their goods. And what? A very tenacious business idea. People will always want to achieve great results in a fraudulent, simple way. Eat so much and so much shit of a balanced diet, and you will lose 15 kg in two weeks! Yeah. Good luck.

I can list for a very long time, friends, these endless unscientific nonsense and marketing tricks, but let's better give you some brief nutrition tips, as it is an INTEGRAL PART of the formation of not only beautiful buttocks, but also of any muscle group.

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So, a short outline for gaining muscle mass:

  • The total number of meals per day: 3-6
  • We have breakfast with carbohydrates (rice, buckwheat, fruits) + proteins (eggs, chicken, fish, etc.).
  • 1.5-2 g protein per 1 kg of body weight.
  • 3-4 g of carbohydrates per 1 kg of body weight (this is rather arbitrary, I will explain why later).
  • 0.5-0 Dumbbell exercises.8 g of fat per 1 kg of body weight (also very conditional).
  • Before training: liquid protein (protein shake+carbohydrates)
  • During training:amino acids BCAA.
  • After training: in half an hour - whey protein, in an hour - meat + vegetables.
  • The set should occur smoothly, no more than 0.5-1 kg per week, so as not to gain excess fat.
  • We analyze our progress by: weights (weigh more), volumes (measure your shoulders, chest, waist, hips), reflection in the mirror (if you get fat, then reduce calories by 100-150 kcal, if you look good, and the weight has grown, then leave everything as it is).

You should understand that these are BASIC nutrition tips, but they are very approximate, because if I describe everything in detail, then the article will be about nutrition and very huge, so on nutrition for the set I will write a separate material.

And now, the scheme for drying:

  • The total number of meals per day: 3-6
  • For a beginner, the best diet for weight loss is just proper nutrition. No need to indulge at the initial stageKETO dietorButch diet.
  • We have breakfast with carbohydrates (rice, buckwheat, fruits) + proteins (eggs, chicken, fish, etc.).
  • 1.5-2 g protein per 1 kg of body weight.
  • 3-4 g of carbohydrates per 1 kg of body weight (this is rather arbitrary, I will explain why later).
  • 0.5-0.8 g of fat per 1 kg of body weight (also very conditional).
  • Before training: liquid protein (Whey Protein+ coffee).
  • During training: BCAA amino acids.
  • After training: in an hour - meat + vegetables.
  • Weight loss should be smooth (0.5-1 kg per week) so that the body does not slow down the metabolism and does not begin to burn a large number of muscles.
  • We analyze our progress by: weights (weigh less), volumes (measure your shoulders, chest, waist, hips), reflection in the mirror (if you get fat, then reduce calories by 100-150 kcal).

If you are overweight or cellulite, then it is best to start with a diet for weight loss.

Those. take, calculate yourreference point, then reduce the calorie intake by 100-150 kcal and after a week analyze your progress.

If you have lost 0.5-1 kg, a maximum of 2 kg, then everything is fine, we leave everything as it is, if you have lost 2.5-5 kg, then you have greatly reduced calories, the body will soon begin to slow down the metabolism. Add calories.

If you are just starting to exercise, then this is one of the few periods when the body is able to burn fat and gain muscle mass at the same time!

This is the so-called "virgin gain" - effective growth.

Target hit

No load - no muscle growth.

But just increasing the load is not enough, it must be aimed at the target muscle.

Therefore worth learningfeel muscles, which I want to pump.

This is facilitated by the correct execution of the technique and muscle feeling.

You should think about how your muscle works at EVERY POINT OF AMPLITUDE.

The body will always want to perform the exercise incorrectly so that the load is spread over the synergistic muscles.

Thus, the body saves itself from muscle adaptation, i.e. growth.

Why increase muscle if I can handle the current load - this is how our body thinks.

On how to learn how to properly feel your muscles during work, I have an article at the link above.

The main difficulty in training buttocks at home

When training at home, the first thing a person faces is the question of how to increase the load.

It has already been mentioned that in order for muscle mass to grow, it is necessary to gradually increase at least the number of approaches and working weight.

The human body loves to be at rest ("homeostasis").

During training, he experiences stress, which is adapted first with the help of more efficient operation of all systems (central nervous system, energy, endocrine, etc.), and already in the LAST QUALITY with the help of muscle growth.

Therefore, to increase muscle mass, the body must be subjected to a stressful state all the time, which is facilitated by the progression of the loads.

Five main types of progression:

one. Weight gain on the projectile. At each new training, the working weight on the training equipment (dumbbells, barbell, fitness equipment) is gradually increasing.

2. Adding repetitions in sets. This method is more suitable for long time athletes. Beginners are better off using the first option. It consists in the fact that at each new workout the number of repetitions in the approaches increases.

3. Reduced rest time between sets. In this case, rest is reduced, and the weight remains the same.

four. More approaches. It will help if it does not work out to add working weight or it is difficult to increase the number of repetitions in the approach.

five. Increase the number of exercises in training. Add another exercise to a muscle group.

Load progression is not a problem at all if you work in the gym with the right equipment.

But what if there is no way to visit him, and you have to train at home?

Replace your training equipment with improvised means.

Dumbbells and weights are important because of their weight. Small plastic bottles that are filled with water or sand will perfectly serve as their replacement. By adding or removing the contents of the bottle, you can change the weight.

A handicraft way, but what to do when you need to increase weight) I myself went through it whenin the armytrained with stools.

You can still use ordinary bricks. To make it easier to hold, they can be broken in half.

Books are also suitable as a replacement for dumbbells. But it is worth considering that holding them in your hands is not very convenient, which can lead to poor-quality performance of the equipment.

In short, here I give free rein to your imagination)

For lunges, you can use a stable chair.

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A hard sofa or stool is also a good fit.

With a strong desire, it is possible to make even a barbell. If at home there is an iron pipe resembling a neck, you can work with it.

To increase weight, filled plastic bottles are suitable, which are attached to the bar with tape or tape.

Replacement training equipment can be found, it would be a desire.

But still its better to get some collapsible dumbbells, as I did, and enjoy the workouts.

Butt exercises at home

Before starting a workout, its worth warming up and setting up the right breath.

I have a cool articleabout warm-up before training. Read.

At the end of the article I will give you specific training schemes for pumping your buttocks at home, but for now, let's talk about exercises for beautiful buttocks.

Sumo style deep squats

Sumo Squats

Fitness instructions: sets of exercises for independent workouts

Squats- This is the main and best exercise for the buttocks at home. It is carried out in three ways:

1. You can squat with your own weight, without additional weight (at the very beginning);

2. Squat using a barbell;

3. Squat using dumbbells.

Technique of the exercise:

Sumo Squats

1. Grasp the neck with a narrow grip (the thumbs are slightly wider than the shoulders).

2. We put the bar ON THE BACK, millimeters 80-120 lower than with regular squats.

3. Strain and straighten your back, remove the bar from the racks. Attention: During the execution of squats, your feet should be pressed to the floor with ALL SURFACE !!! There should not be any lifts on socks !!!

4. Keep your head either straight or look up. This will allow us to keep the back straight at every point of the amplitude!

5. Feet set millimeters 100-150 wider than the shoulders. Socks look outward at 45 degrees (i.e. figuratively our feet should form a right angle).

6. The back is straight, the head looks straight up or up, we begin to bend the legs.

7. Pelvis lead down AND BACK, while bending the legs at the knees (knees do not go beyond the socks). It should feel like we are sitting on a stool. The body is tilted slightly forward.

8. Squat either to the parallel of the hips with the floor, or a little lower.

9. The body at the bottom point is tilted by about 45 degrees, the back is IDEALLY even, the pelvis is laid back.



12. Strain our buttocks, back straight, look up or straight, we get up, constantly thinking about how the buttocks feel. You must feel them AT EVERY POINT OF AMPLITUDE, otherwise, otherwise, the load may not hit exactly the target, but will blur along the back, quadriceps and other muscles.

13. At the top point we make the PEAK REDUCTION of the buttocks to give an additional load.

Exercise loads the muscles of the inner thigh and buttocks.

Bulgarian lunges and lunges forward

Bulgarian squats

Bulgarian lunges- An exercise to work out the gluteus muscles, the front and back surfaces of the hips with excellent Human Chorionic Gonadotropin Pill Successfully Stops Human Chorionic Gonadotropin Activity Without Bad Out Outcome effect.

When performing exercises using dumbbells, additional hands are trained against static load.

For execution you will need a bench or other low support. In the classic version, dumbbells are used, beginners can do the first few times without load.

For beginners, it will be most convenient to perform this exercise in the Smith simulator.

Technique of the exercise:

1. Put the bench behind to put your back foot on it (put it on the outside of the foot, roughly speaking, your heel should look up, and the outside of the foot should lie on the bench). This is necessary in order to increase the amplitude of motion and to properly stretch the gluteal muscles.

2. One leg lies on the back of the bench, and the leg, which is located in front, stands 30-40 cm further from Smith's neck.

3. You put Smith's neck just above the deltas (under the trapezoid). Hands on the neck are slightly wider than the shoulders.

4. Remove the bar from the hooks (by turning the bar on the axis).

5. The back is absolutely flat, look forward or upward.

6. We begin to bend the front leg at the knee and go down to the maximum tension of the gluteal muscle (the knee of the hind leg does not touch the floor). The hind leg is slightly bent at the knee.

7. Feel stretching, burning, and think about how your butt feels at each point in amplitude.

8. Now we begin to gently climb upward, further reducing our buttocks at the lower and upper points (points of maximum tension).

9. It was one replay. Perform 8-15 repetitions on each leg. First, they performed 8-15 repetitions on one leg, then immediately changed their legs and performed 8-15 repetitions on the other. Do a total of 3-4 sets on each leg.

With dumbbells, the exercise is exactly the same.

Also, you can load the gluteal muscles with lunges.

Lunges forward are performed as follows.

The right leg steps forward so that it is bent at the knee, forming a right angle. The left leg remains in place, the knee of the hind leg does NOT touch the floor.

The knee is bent at 90 degrees. Then we return to the starting position.



An excellent exercise for deep pumping of the long spinal muscles and biceps of the thigh, as well as for the gluteal muscles, if performed correctly.

Deadlift is part of a deadlift type of exercise. It is done on straight legs, with slightly bent knees. This exercise does not use heavy weight loads.

More, this exercise is performed to finish the muscles or to train them duringsports injuries.

Technique of the exercise:

one. Training: Take air, push your chest forward (as if inflating with a wheel), bend your back in the lower back (fix the bend).

2. Getting started: Lower the barbell down along the hips. The vulture, as it were, floats to the feet from top to bottom, while forcing your pelvis to lean back (remember the fixed back!). Hands are just straight (they just hold the bar).

3. Continue: The barbell dropped below your knees, the ass is still pushed back. You should feel how your biceps hips and buttocks are stretched, there must be such not childish tension in them. Hold in this position for a couple of seconds. Perhaps even legs will shake. So all the "fire"! You are doing everything right.

four. We finish: Without sudden movements, on exhalation, we return the bar to its original position. We feel how the gluteal muscles contract.

5. At the top point of the amplitude, we make an additional PEAK contraction of the gluteal muscles.

It was one replay.

Plie squats

This type of squats accentuates the internal surface of the thigh + gluteal muscles.

The most important thing for us now is that this type of squats is VERY EFFECTIVE and can be done at home.

Technique of the exercise:

1. Starting position: The legs are VERY WIDE, about 40-50 cm wider than the shoulders. The socks are turned outward. In hands we hold one dumbbell between legs. The back is straightened and bent in the lower back.

2. Gently begin to squat, while maintaining a natural deflection in the lower back.

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3. We fall either to the parallel of the hips with the floor, or slightly lower.

4. At the bottom, we feel the MAXIMUM EXTENSION of the buttocks.

5. The upward movement begins with the contraction of the gluteal muscles, we feel the buttocks at EVERY point of amplitude.

6. We straighten, additionally making a peak contraction of the buttocks at the top point.

7. This is one repeat.

Raising the pelvis lying or "bridge"


An excellent exercise that does not require additional training equipment, the least traumatic and simple to perform.

Technique of the exercise:

1. You need to lie on your back and bend your knees in your knees, pull the heels to the buttocks.

2. Arms should be placed along the body.

3. Raise the pelvis up to get a bend.

4. Hold so for 2-3 seconds, additionally straining the gluteal muscles.

5. Slowly return to starting position.

Leading the legs back, standing on all fours

Foot back

Performing this exercise pumps the gluteus maximus muscles. As we recall from anatomy, they occupy almost the entire mass of gluteal muscles.

Technique of the exercise:

1. To do this, you need to take the starting position (get on all fours), focusing on the knees and hands.

2. A right angle should be formed between the pelvis and knee joints. Keep your back steady all the time.

3. The working leg slowly moves back and rises, creating a straight line between the trunk and thigh.

4. The leg remains bent at the knee at 90 degrees.

5. Hold for 2-3 seconds and make a PEAK REDUCTION.

6. Return to starting position.

For additional burdening, you can tie a bottle of water to the ankle.


Exercises that strengthen the muscles of the hips. Exercises can be performed in several ways.

one. Face the wall and rest with your palms. Then slowly take the foot back half a meter. In this case, the femoral muscles are loaded. Legs alternate. Mach is performed on exhalation, on inspiration, the leg returns to its original position.

2. Stand sideways against the wall. Resting against it with one hand, swing to the side, as much as possible stretching the leg up.

3. Mahi lying on his side. Resting your elbow on the floor, lie on your side. Raise your shoulders, stretch your legs. Raise the leg up, slightly holding it at the top point for additional contraction. The foot should be above head level.

For additional burdens (progression of loads), you can again bind a bottle of water in the foot.

Training program for priests at home

The regular implementation of exercises for the LITERATURE program is sure to give a cool result.

The training program for priests for beginners should differ in the number of approaches, the load, the exercises from the one in which professional athletes are involved in order to avoidovertraining.

The program for the buttocks for the green beginner

A certain number of approaches and repetitions of each exercise are performed.

Between approaches, a break of 40-60 seconds is taken.

The interval between exercises is 1.5 -2 minutes.

It is better to start the exercise either with your own weight or with small weights in order to concentrate on the technique of performing the exercises, and only then progress with the scales.

We select the working weight so that for 12-15 repetitions you step onmuscle failure.

By the way, be sure to readhow to increase working weights in exercises.

1. Squats with dumbbells (or with your own weight): 3 sets x 12-15 reps;

2. Bulgarian squats: 3 sets x 12-15 reps;

3. Squats in the style of Sumo: 3 sets x 12-15 repetitions;

4. "Bridge": 3 sets x 12-15 repetitions;

Butt program for a stubborn beginner

If the first training program seems too easy for you, and you have already learned how to feel your muscles during exercise, then you can proceed to the next training program.

1. Squats with dumbbells (or with your own weight): 4 sets x 12-15 reps;

2. Squats plie: 4-5 sets x 12-15 reps;

3. Bulgarian squats: 4 sets x 12-15 reps;

4. Deadlift: 4 sets x 12-15 reps;

5. SUPERSET: Pelvic lift: 4 sets x 12-15 reps + Leverage back: 4 sets x 12-15 reps;

Superset means that first we perform one approach of the first exercise (lifting the pelvis), and then, IMMEDIATELY WITHOUT REST, we perform the approach of the second exercise (taking the leg back).

Only after completing such a series, we take a rest with you for 30-60 seconds, then repeat, making the right number of approaches.

Program for buttocks for girls with micro-periodization

Girls are subject to a change in physical activity during the month.

I want or not, but the girl has to take into account the monthly in her workouts.

one. 0-14 days AFTER MONTHS, follicular phase. In the first half of the cycle, girls are less susceptible to the accumulation of glycogen and fat, the female body during this period is MORE STRONG, STRONGER. You can carry out heavy training on the whole body.

2. 15-28 day (before the end of menstruation), progestogen phase. The female body prepares for the birth of a child (it does not matter whether you become pregnant or not), it begins to intensively accumulate nutrients, and becomes more lethargic, less hardy. Days of menstruation are accompanied (not always) by tangible pain. It is possible to exclude loads on the lower body (squats, other load on the legs removed) during menstruation.

That is why, in the progestogen phase, we must conduct more gentle training than in the follicular.

Workout for gluteal muscles for girls in the progestogen phase (immediately after menstruation and before ovulation):

1. Squats with dumbbells: 4-5 sets x 12-15 reps;

2. Squats plie: 4-5 sets x 12-15 reps;

3. Bulgarian squats: 4-5 sets x 12-15 reps;

4. Deadlift: 4-5 sets x 12-15 reps;

5. Lift the pelvis lying: 4-5 sets x 12-15 reps;

6. SUPERSET: Leaving the legs back: 4-5 sets x 12-15 reps + Swing legs: 4-5 sets x 12-15 reps;

7. Cardio: 30-40 minutes (brisk walking or bike).

Training for the gluteal muscles for girls in the follicular phase (after ovulation and before the end of menstruation):

1. Deadlift: 4-5 sets x 12-15 reps;

2. Lift the pelvis lying: 4-5 sets x 12-15 reps Boldenone Undecylenate (Equipoise): How to Create the Perfect Body with Equipoise injection;

3. SUPERSET: Leaving the legs back: 4-5 sets x 12-15 reps + Swing to the side: 4-5 sets x 12-15 reps;

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4. Cardio: 20-30 minutes (brisk walking or bike).


Let's summarize everything I told you today.

1. Most of the buttocks are occupied by the gluteus maximus muscle.

2. You need to consider: progression of the load, nutrition, sleep, muscle feeling.

3. The main difficulty in training the buttocks at home is the progression of the load.

4. There are many effective exercises with which the buttocks can be pumped up at home.

If you know how to pump your ass at home, not to lasso and actively train, you can achieve excellent results and become the owner of beautiful elastic buttocks.

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