How to pump dream buttocks at home

Genetics largely determines our appearance, but do all owners of beautiful buttocks have Brazilian roots? Of course not.

A clear understanding of your body type will help you build a workout plan and nutrition regimen regardless of your individual characteristics.

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Suggests trying a workout for firm buttocks at home.

Don’t be in a hurry to dump everything on nature and give up on your workouts. Some are less lucky with genetics, but they have incredible shapes. On the other hand, many girls with genetically beautiful buttocks do not have taut relief.

Why do some have flat and weak buttocks?

It depends on many reasons. Here are a few of them.

• A sedentary lifestyle.
• Overweight.
• Improper exercise technique.
• Lack of muscle mass.
• Pārmācība.
• Insufficient nutrition.

Round buttocks – genetics or labor?

We want to rejoice you that the muscles can be increased in size and make the volume with which you will be satisfied. The large gluteal muscle is one of the strongest and largest muscles in humans, which is why it increases in volume quickly and noticeably.

How to make your gluteal muscles grow?

• Consume enough proteins, fats and carbohydrates.
• Perform workouts to increase muscle mass.
• Recover fully after a workout.
• Use additional weights.
• Increase the load continuously but smoothly.

To track your results, take measurements with a centimeter tape every month. This will allow you to see the progress of your efforts.

A simple set of exercises for dream buttocks at home

It is not at all necessary to go to the gym to pump up the buttocks. With a very great desire, you can do at home. Such training is no worse and will give similar results, if you approach them responsibly.

Gluteal bridge on one leg

Technique of execution:

• Lie on your back, one leg is bent at the knee with a focus on the heel, the second is located on the thigh of the first and bent at 90 °.
• Powerfully push your pelvis up to a straight line with your back, staying at the top point for one second.
• Lower smoothly to the floor for 2-3 seconds.

Perform three approaches of 20 times. Rest between approaches – one minute.

Squats with a wide stance of the legs

Tehnika:

• Feet wider than shoulder width.
• Turn the feet apart by 45°.
• Bend slightly in the lower back. The back is tilted forward to the floor. Look forward.
• Take a deep inhalation and smoothly lower your pelvis down and back until your hips are parallel to the floor.
• Exhale and push upward with a powerful movement, smoothly straightening your back.

Perform three approaches of 20 times. Rest between approaches – one minute.

Bulgarian lunges with a horizontal back

Technique of execution:

• The back is straight with a slight deflection in the lower back is inclined to the floor. Shoulder blades together, chest forward.
• Front and back legs at a 90° angle at the knees.
• The distance between the knee of the back leg and the floor is 5-10 cm.
• The back leg is only used to keep your balance.
• Take a deep breath and smoothly lower yourself down until the thigh of the front leg is parallel with the floor.
• Exhale and push upward in a powerful movement.

Perform three approaches of 20 times. Rest between approaches – one minute.

Romanian pull

Tehnika:

• Feet are already shoulder-width apart. Keep your back straight, arms down and hold the weight (it can be dumbbells, barbell or water bottle).
• Take a deep breath and gently pull your pelvis back as if you want to sit on a chair, and tilt your body forward. Hold this position for one second.
• Keep a slight bend in your lower back during the downward movement. As you move your pelvis away, bend slightly at the knees.
• Exhale and smoothly straighten your back with a powerful movement.

Perform three approaches of 20 times. Rest between approaches – one minute.

Diverting the leg on all fours

Tehnika:

• Stand on all fours and bend in the lower back.
• Take the bent leg in the knee back and up and fix it at a distance of 5 cm from the floor.
• Exhale and smoothly lift the leg upwards at the expense of the thigh. Hold in this position for one second.
• Take a smooth inhalation and lower your thigh for two seconds to the floor.
• Watch the position of the lower back throughout the exercise. It should not be included in the work.

Perform three approaches of 20 times. Rest between approaches – one minute.

You can think a lot and a long time about bad genetics or right now take and start working on yourself, define the goal and believe in yourself. In this case, the result will be 100%.