How to pump your ass girlfriend at home? - Fast and beautiful


How to pump up the ass at home girl - a matter of urgency, because everyone dreams of ideal forms

The question of how to pump up the ass at home and from whom to get useful advice on this process is troubling a large number of women. Attractive, elastic buttocks - this is the dream of every modern girl. But often, representatives of the beautiful half of humanity are faced with problems regarding maintaining the muscles of the buttocks in good shape - due to a sedentary lifestyle, unbalanced nutrition, impaired metabolism and other features of the body. Therefore, a conversation about the methods and ways of giving elasticity to the buttocks will be very relevant.

Attractive, elastic buttocks are the dream of every modern girl.

Balanced diet

To pump up the ass, and the buttocks have gained elasticity, at home, the girl should begin to work in this direction with qualitative changes in her own daily diet. If nutrition is not balanced, then the results of even the most intense workouts will be reduced to zero.

The main tasks that should be performed by proper nutrition in this process are:

  • reducing the amount of subcutaneous fat;
  • ensuring muscle growth.

If a girl has set herself the goal of pumping up her buttocks, first of all she should increase protein intake with food, temper the flow of carbohydrates into the body and minimize the flow of fat.

Regarding carbohydrates, it is important to remember: the elimination or excessive restriction of them for the body can be quite harmful, since they are sources of our energy. But in order for them to go to the body for the benefit, and not to the detriment, it is necessary to try to eat the foods that they contain in large quantities, sutra, and also after the end of physical exercises for the priests. This will ensure their fast splitting.

If nutrition is not balanced, then the results of even the most intense workouts will be reduced to zero.

In order to maintain the buttocks in proper physical form, you should abandon the use of fatty foods, sweets, flour products. Instead, preference should be given to meat (not fried!), Cottage cheese, cereals, fruits and vegetables.

Tip!Especially carefully it is necessary to monitor the balance in the diet the first time after the start of sports activities for pumping up the buttocks at home. It is in the initial period that the condition of the muscles is still quite fragile. And the slightest breakdown in nutrition can lead to a return to the starting position.

Home workout

To have beautiful, elastic buttocks, it is not necessary to go to expensive fitness clubs. The presence of enduring desire, patience, assertiveness, as well as creative thinking are the main factors with which you can set up a gym at home. You do not even have to buy special simulators for this. You can use easily accessible household items as sports equipment.

So, as the first point to ensure the success of training for pumping priests, we have defined a balanced diet. To this should be added the second: the precise fulfillment of the general rules of physical exercise. These are the key principles-rules:

  • regular physical activity;
  • classes are clearly at the same time of day;
  • periodic increase in stress on the muscles as they get used;
  • strict adherence to the respiratory regime during classes.

In the absence of the opportunity to study every day, the frequency of classes from five to three times a week will be optimal.

So, the ideal option in the process of pumping up elastic priests would be regular daily workouts. In the absence of the opportunity to study every day, the frequency of classes from five to three times a week will be optimal. But not less. This is an extreme framework under which it is still possible to achieve at least the minimum effectiveness of classes.

You need to start training with the maximum allowable for the body norms. But to the extent of getting used to regular exercise, it is recommended to periodically increase the load so that they do not lose their effectiveness.

Tip!Instructors and coaches recommend performing an average of one exercise in at least three approaches. In each approach, you should first perform the exercise about 20 times. Then load increase depending on the shutter speed.

Regarding breathing, it is important to maintain its smooth and calm rhythm. It is strictly forbidden to hold your breath during training.

Tip! The respiratory process and physical activity should be combined into a complex as follows: inhale - muscle relaxation - exhalation - muscle tension.

A set of exercises for small and medium muscles of the buttocks

For a girl who wants to pump her ass at home, it is important to know that the buttocks consist of three groups of paired muscles - small, medium and large. To give elasticity to each of these groups in the home, apply a specific set of exercises.

To succeed, you need to follow the recommendations as clearly as possible.

To begin, consider the group of small and medium gluteus muscles and physical activity for them. We propose to consider them together, as they perform a common function - they are responsible for the formation of the line of female hips. In addition, they are united and the location - on the left and right sides of the pelvis. Therefore, exercise for small and medium-sized muscles will have a common direction.

Training aimed at inflating these muscles must necessarily include the following exercises:

  • kick your feet to the side;
  • "air" kicks;
  • leg abduction in a standing position;
  • bending of the knees with legs to the side;
  • leg abduction in prone position, etc.

Among the most elementary and simple exercises - kick your feet to the side. For example, you can kneel, resting his palms on the floor. Being in this position, each leg in turn should be raised and taken to the side. After abduction, it is necessary to delay it for a few seconds, and after - to return to its original position.

The second embodiment of the swings with the legs is to lie on its side, leaning on the elbow, straightening the legs. The leg that is on top should be raised and lowered. Overfly after several repetitions on the other side and doing the other leg is the same exercise. When lifting legs should not bend at the knees.

The next exercise is to move the legs to the side from a lying position. To do this, lie on your back. Hands should be placed along the body, legs - together. Without bending at the knees, the legs should be raised and spread apart. Then the knees must be bent, and the feet - to join. In this position, you need to stay, and after - to return to its original position.

Let your future elastic buttocks stimulate you

To perform "air" kicks to the side, you must kneel down, with your hands on the floor. The back must be straightened. From this position, the right leg is set aside. She makes a blow to the side, after which the knee should be bent to the starting position.

Tip! When performing all these exercises, it is important to ensure that the muscles of the buttocks are strained as much as possible, and the amplitude of movements is as large as possible. This will lead them to tone and make them elastic.

How to pump and tighten the gluteus maximus?

In order for a girl to pump up her ass, to give her an attractive shape, elasticity and firmness, at home you should do workouts with loads on your gluteal muscles. It is this muscle group that is responsible for the specified parameters.

A set of exercises for the gluteus maximus muscles should include:

  • squats;
  • kick back;
  • lunges;
  • bridge;
  • plie and others

To perform squats should be put legs shoulder-width apart. Squat need to slowly, while trying to take as much as possible the pelvis back, as while sitting on a chair. After it is necessary to return to the original position.

You can use the indoor chair to perform back-ups. Hands need to lean on his back. Alternately with each foot from this position are made backs.

Squat need to slowly, while trying to take the maximum pelvis back, as while sitting on a chair

Also, the Mahi can be performed by kneeling. To do this, rest your hands on the floor. Alternately, the legs must be unbendable, lift up and return to its original position. Buttocks should strain as much as possible.

Lunges can be performed with or without dumbbells. The technique of their implementation involves the need to put the legs shoulder-width apart. One foot takes a step forward. Then squatting is performed until the moment when the thigh gets a position parallel to the floor. Next is the return to the starting position and the repetition of this exercise with the second leg.

The bridge for training priests is performed in this way. You must lie on the floor, bend and spread your legs apart shoulder-width apart. From this initial position it is necessary to carry out the "springy" raising-lowering of the pelvis. To increase the load, it is recommended, for example, to put a heavy object on the hips.

Plie - is one of the types of squats. To perform it, you should take the position of the legs shoulder-width apart, while turning the socks 45 degrees. Squatting is slow. Then it returns to its original position.

Tip!Care must be taken to ensure that while performing all these exercises, the back remains as even as possible. Also, in order to pump up the butt, not the legs, the stress should be transferred to the muscles of the buttocks, and the elements of each exercise should be performed deep enough, not superficially.

Lunges can be performed with or without dumbbells.

Exercises on all groups of gluteus muscles

In the process of training, allowing the girl to pump the ass at home, there are also complex exercises, during which all three groups of gluteus muscles receive a good load. Among them should be highlighted:

  • jumping on the pope;
  • "penguin";
  • "stairs";
  • "flexible tree";
  • "squats into the abyss," etc.

Jumping on the pope - this is one of the most basic exercises in this category. To complete it, you must sit on the floor. It should stretch straight legs. You need to make the movement on the buttocks back and forth with the power of their capabilities.

Jumping on the pope is one of the most elementary exercises.

“Penguin” is an exercise for which you will need a ball. To perform it, you must sit on a chair. The big ball should be clamped between the legs. In this position, the ball must be squeezed with the feet for about half a minute, while straining the muscles as much as possible. Instructors caution that during the first training sessions you should not squeeze the ball very much. The force of compression should increase with subsequent classes.

To perform the "ladder", you must stand in front of a chair in a position at shoulder width. Hands should be at the waist. Then you need to put the left leg on the seat, and the right leg - to raise and bend, creating the appearance of a step on the seat of the chair. It takes a few minutes to stay in this position, and then return to the original one. Do the exercise should be for the second leg in the same way.

The exercise "flexible tree" is performed in this way. It is necessary to stand on the socks behind the indoor chair. Legs should be kept as flat as possible, hands should be placed on the back of the chair. Next, you need to bend one leg at the knee and move aside 90 degrees. After repeating the exercise with the second leg.

To sit "in the abyss," you need to take a stand shoulder-width in front of the chair. Hands should be placed on the belt. It is necessary to take the right leg back, and put the upper part of the foot on the seat of the chair. From this position should do squats. In this case, the left leg must be bent at the knee until the right knee is close to the floor. After it returns to its original position. Then the exercise is performed for the second leg.

Planck will also help strengthen the gluteal muscles


Tip! Exercises designed to train all groups of gluteus muscles at the same time, must be present in each set of physical activity for the elasticity of the priests. They should be equal in number and exercises of previous classes, alternating with them.

Thus, the question of how to pump up the ass to a modern girl is easily resolved at home. This requires at least the presence of desire, perseverance and determination to engage in physical activity regularly, without pauses and breaks. In addition, there is a set of basic training rules that must be performed in order for the exercises to bring the desired effect. The result of physical exertion is fixed by necessarily balanced and proper nutrition.