Modern fashion dictates many conditions, and one of the requirements is a beautiful, pumped-up body. And if everything is more or less clear with the abs and triceps, then the question of how to pump up your butt at home still remains relevant. Someone is ready to do anything for the sake of a beautiful figure: some girls go under the knife of a plastic surgeon just to achieve ideal forms. But this extreme measure is not necessary, because you can get a “Brazilian butt” as a result of training and adjusting your diet. There is an opinion that you can actually pump up your buttocks with the most basic exercises, for example, long daily walking or running. Of course, this method of training is really effective, but only in order to get rid of extra pounds and keep the whole body in good shape. Read this article about how to pump up your butt quickly and without going to the gym.
A few important rules
If the question is how to pump up a girl’s butt without resorting to the help of professional trainers, you need to remember several important rules:
- You need to eat right. Even with a serious approach to planning training, there will be no result until you switch to a suitable diet, taking into account BZH (proteins, fats, carbohydrates). If you prefer to follow certain diets, then it is with the balance of nutrients that problems may arise. Herbalife products will help you avoid this. “Formula 2 for women” is a great way to keep your body in good shape. The vitamin-mineral complex contains more than two dozen active ingredients necessary for the health of the body. The daily dose is contained in only two tablets. And for better results, it is recommended to combine this drug with “Formula 1” - protein shakes of ten different flavors. You can kill two birds with one stone: get a full breakfast, lunch or dinner with a high protein content and at the same time saturate your body with essential vitamins and minerals.
- You need to train properly. If you have already switched to proper nutrition, this will not solve the issue with muscle development. You may not gain weight, but your muscles won’t become toned either. So the right training plan is the key to success.
- Need to rest. You cannot spend several hours on exercise machines in the hope of quick results. Yes, the muscles will tone up pretty soon, but the more you hammer them, the more they will hurt. This means that there will be no talk of any further training. Consequently, the next few classes will be disrupted, the muscles will begin to ache, and there will be no benefit from it. Therefore, it is very important to follow the regime and give yourself rest. Eight hours of sleep is your best friend, don't forget about it!
Great, we figured out the rules. What's next? How to pump up your buttocks without heavy physical exercise, lifting heavy weights and a huge investment of time? To do this, you need to buy a pair of leg weights and develop a home workout program for yourself.
We develop a training program
It’s worth noting right away that it will be quite difficult for a girl to pump up her buttocks at home. With the help of simple exercises, you can tone the gluteal muscles, make them more toned and elastic, but it is unlikely that you will be able to achieve a “Brazilian butt”. You shouldn’t despair: if you plan to strive for Kim Kardashian’s shape, it’s better to go to the gym, see a professional trainer who will develop a training program and help you adjust your diet. And if you just want to tone your gluteal muscles and make them more toned, then you can get by with home workouts.
So, let's put together an ideal workout plan for working the gluteal muscles:
- Don't forget about aerobic exercise, otherwise, instead of appetizing shapes, there is a risk of getting completely flat buttocks. What is meant by aerobic exercise? Running and walking, with the latter being preferable.
- The training should be strength training with basic exercises - squats with weights. At home, these can be weights or dumbbells weighing up to 10 kg.
- Working range of training: no more than 12 repetitions, rest between sets for 1.5–2 minutes.
You also need to remember about your own anatomy. The gluteal muscles consist of three groups: large, medium and small. Large muscles are responsible for the toned appearance of the buttocks; medium and small give a beautiful hip line.
When working the gluteal muscles, it is important to pay attention to all three groups. As a result, you can achieve a toned silhouette, add volume to your hips and avoid the appearance of cellulite. True, even the most persistent workouts do not always help get rid of the “orange peel”, because this problem does not lie at all in a lack of movement, but in the special structure of the fat layer in women.
Hygiene and anal sex
How can a girl prepare for such intercourse in terms of hygiene? Now we will explain. The young lady, when she thinks about such intimacy, immediately wrinkles her nose. Although we all know what is in the rectum. But the fact of the matter is that the man’s organ usually does not reach it. Moreover, the point here is not the size of the young man’s dignity; it’s just that few people know about the structure of this intimate part of the body.
Let's now figure out how everything works there. Let's start with what a sphincter is - this is the ring of the anus. It's outside. It is also called the “external sphincter”, since there is also an internal one, the length of which is about 13 cm, its purpose is to compress the entrance in front of the rectum in order to avoid the involuntary removal of feces. It is in this place that the penis is located during anal intercourse. As you understand, it is not the rectum. This means that both partners have almost zero chance of getting dirty. Especially if you take care of your hygiene in advance by going to the toilet a couple of hours before the intended event.
In addition, you can do a procedure such as a cleansing enema. Just remember that you can’t do it often. You can injure the sphincter with the enema rod, as well as disrupt the microflora. If you are one of those girls whose muscles of the internal sphincter are from previous diseases or are naturally weak, and it is probably not easy for you to retain the contents of the rectum, with any urge you immediately run to the toilet, then in order to avoid unpleasant incidents, you You should give up such intimate fun. They are contraindicated for you. If you stretch already weak muscles, then in the future you will have many problems with fecal retention.
Deep squats.
Take a dumbbell in your hand (you should start with a minimum weight if you haven’t done intense training before). Feet are placed shoulder width apart. Take a deep breath, squat until your thighs are parallel to the floor, and push your buttocks back as far as possible. Trainers explain this exercise as "trying to sit on an invisible chair." As you inhale, return to the starting position. During this exercise, your back should be perfectly straight, and your knees should not protrude beyond your toes when squatting.
Let's start to understand this issue
As you understand, the rectum is not intended for sexual gratification. Everyone knows this. But for some reason, most males around the world dream about anal sex. They literally demand from their partners consent to this type of intimate relationship, while not paying attention to the fears and experiences of women. But not all girls are inferior to men, since they are afraid for their emotional and physical health, which, as you understand, is more valuable than any desire of a young man. But how should you prepare for your first anal sex? What needs to be done to avoid bad consequences?
Romanian cravings.
It is considered one of the best exercises for working the gluteal muscles and the back of the thighs. Place your feet shoulder-width apart, bend slightly at the lower back. As you exhale, bend down, moving your pelvis back and lowering the dumbbells along the line of your legs. When you bend below your knees, you can return to the starting position. When doing the exercise, you need to pay special attention to working the back of the thighs: it is these muscles that should cause the tilt, and not the back muscles.
How to pump up your butt at home
To pump up your muscles, exercise 3 times a week. Do not take long breaks between approaches and exercises so that the muscles do not have time to cool down.
To burn fat, exercise more often - 5 times a week, devote time to sufficient intensity of exercise, a large number of approaches with light weight. Additionally, engage in cardio exercises - running, cycling, jumping rope.
Pump up your butt regularly, try to give your muscles a load at a certain time. Watch your technique and breathing. The correct execution will be indicated by a burning sensation in the involved muscle group.
For home activities, you need suitable clothing, sports pants or shorts, a top or T-shirt.
At first, perform each exercise 15-20 times. Gradually increase the number of executions to 100 times.
To weigh it down, prepare bottles of water or sand and heavy books. Increase the load gradually.
Home workout program
Active warm-up - 5 minutes (jumping, swinging arms, running in place).
Main complex:
1. Squats (feet slightly wider than shoulder width, toes turned diagonally) - 30 times.
2. Swing on the mat.
Position: knee-elbow position on the mat, elbows under the shoulders, knees at an angle of 90 degrees relative to the body. The stomach is tucked, the back is straight. Raise one leg as you exhale with your heel toward the ceiling, as if pushing away an invisible barrier from above, lower your leg to the starting position as you inhale, immediately begin the next swing with the same leg - 30 repetitions for each leg.
3. Hip abduction
Position: lie on the mat on your side, lift your body on your elbow, supporting your head with your hand. As you exhale, lift your upper leg parallel to your lower leg. Take your time, feel the tension in the side of your thigh. Slowly return your leg to its original position, without lowering it all the way, begin the next abduction. Repeat the exercise 25 times on each side.
4. Skater Lunges
From a standing position, as you exhale, lunge with your leg back in a diagonal direction - in the final position, the back leg will be behind the front leg. As you inhale, return your leg to its original position by tensing the muscles of the supporting leg. Switch legs for the next lunge. Hands are on the waist. The number of repetitions for each leg is 20.
5. Deadlift with any available weights (5 kg is enough for a start) - 25 repetitions.
Training frequency: 3 - 5 per week. If you are losing weight, exercise more often, do more repetitions and take less weight, perform exercises more dynamically. If your goal is to build glute muscles, take a break between classes (1-2 days), focus on slow and high-quality repetitions. Don't chase the number of times, it's better to add weight.
Split squats.
Take dumbbells and stand with your back to any stable furniture (chair, sofa). Bend one leg at the knee and place it on the support, take the other one step forward and smoothly lower down until the thigh is parallel to the floor. The exercise is done 8–12 times on each leg. The step must be large: the load must go to the leg that you put forward, the back one simply serves as a support.
Lifting the pelvis while lying down.
Lie on the floor, bend your knees and place them shoulder-width apart. Now begin to lower and raise your pelvis. To make the exercise more effective, you can place something heavy on your hips. At the top point, hold for 30–50 seconds, squeezing your buttocks as much as possible.
Such exercises, combined with proper nutrition, will help you achieve the desired result within a few months of training.
What would a standard training program look like?
- Day 1: Deep squats, lunges, plies and swings, 3 sets of 8-12 reps per exercise.
- Day two: Romanian deadlifts, split squats, lunges, swings, 3 sets of 8-12 reps per exercise.
Gradually increase the load: either increase the weight or the number of approaches. Before training, there must be a ten-minute warm-up, which will warm up the muscles and avoid injury.
How to quickly pump up your buttocks
You can pump up a girl’s buttocks in 2–6 months of regular training. The fact is that everything depends on the individual characteristics of the body, metabolism, properly selected nutrition and training program. Some may notice positive changes after just a couple of weeks of intensive training, while others will have to sweat longer for the desired result.
In any case, the only way to quickly pump up your buttocks is in the gym. Home workouts can also be effective if you are capable of iron discipline and regularly perform the exercises from your program.
Those who cannot achieve the desired forms should pay close attention to an exercise such as hyperextension. It is performed exclusively on a special simulator, in the first stages - only under the close supervision of a trainer, because it requires the correct technique. Otherwise, instead of a positive result, you may get problems with the spine. This exercise is effective not only in pumping the buttocks, but also allows you to work out almost all muscle groups.
You will also have to adjust your diet: exclude flour, fatty foods, and sweets. If you have a sweet tooth, it is better to replace chocolate with fresh fruit or Herbalife protein bars, which not only can become a complete snack, but also have a pleasant taste.
First experience or how to make anal sex as comfortable and enjoyable as possible.
Most women and a significant portion of men consider anal sex dirty and unhygienic. There is a deal of truth in it. Of course, before having such sex, you need to take care of personal hygiene (especially for women). As a rule, anal intercourse is practiced by regular partners. This type of intercourse is not suitable for lovers of spontaneous sex, because it requires preparation.
There are unspoken rules for perfect anal sex.
Hygiene procedures.
Before anal fusion, it is necessary to cleanse. Some people recommend doing an enema, but enemas irritate the already sensitive intestinal mucosa. Therefore, you can simply perform hygiene procedures. For example, there is a special anal shower that is sold in specialized stores, or you can use your fingers and a regular shower by unscrewing the watering can from it. The water should be lukewarm and the pressure low.
Anal training.
If you decide to try anal sex, then you should start using small butt plugs during classic sex. This is done so that the anus gradually expands and gets used to the fact that there is something there. The variety of anal toys is quite large. In any online store you can order the product you like with the right texture and diameter. You can do without special toys. Just slowly try to penetrate the ass with your fingers (first one, then two, and then it’s up to your discretion).
Sex for the first time: basic rules for beginners
A positive approach to new experiences and quality foreplay.
Most often, the initiator of anal sex is a man. This experience is the secret fantasy of 90% of men. A woman more often perceives this erotic proposal with caution and misunderstanding. Therefore, a woman must be aroused so much that she herself wants penetration into the anus. Otherwise, she will not be able to relax, and her butt will not accept the penis, since the second ring of the anus simply will not open. You need lots and lots of silicone lube for anal sex, as it is not absorbed or evaporated.
