The question of the slimness of the figure in general and the buttocks in particular, worries almost every second representative of the beautiful half of humanity. Most fitness centers and gyms offer special programs to shape the buttocks.
But all these programs, frankly, are not cheap fun. But few people know that there is a technique for maintaining the elasticity of priests at home, which will be discussed today.
Is it possible to pump up the ass at home?
It is not only possible, but also necessary to give your pope the correct shape and elasticity at home. But it will be necessary to be patient and not neglect the goal, especially for the fair sex, who are dominated by sedentary work.
Strengthening the priests will not only support and create a great butt shape, but also strengthen absolutely all other muscles of the body, which in turn:
- reduce the risk of injury;
- improve the functioning of the whole organism as a whole;
- will make you experience not only moral, but also aesthetic pleasure from the work done.
Exercises for the buttocks at home
It is not a big secret that every fitness trainer has his own method for pumping up priests at home.
This publication will consider the most popular and effective, according to most women, exercises that do not require large financial and time costs, as well as the availability of special equipment or simulators.
Squats
The simplest exercise to start with is the squat. To complete it, there is no need to visit the fitness room, but it will be enough to choose ten minutes of free time at home.
To correctly perform the exercise, you need to take the initial position, becoming straight, spreading your legs shoulder-width apart, and putting your arms in front of you to their full length, parallel to the floor. The squat is not performed completely, but until the butt is at knee level. After that, it is necessary to return to the original position.
Squat with leg abduction
This exercise is a logical continuation of the simple squat, but slightly modified.
To start the exercise, you need to take the starting position - become straight, spread your legs shoulder-width apart, put your hands in front of you, parallel to the floor.
You need to perform the training exercise in the same way as the previous one:
- It is necessary to squat until the butt is at the level of the knees.
- Take the original position.
- After the initial position is taken, it is necessary to take the leg to the side, preferably to an angle of ninety degrees.
- Take the original position.
- Sit down again.
- Take the original position.
- Take the other leg to the side.
- Take the original position.
As you can see, the exercise is simple, but you need to make a little effort.
Gluteal bridge
Everyone knows an exercise called the "bridge", but there is a special "gluteal bridge" to tighten the gluteal muscles. To complete this exercise, you will need to lower your back to the floor.
The starting position is considered to be the position of lying on the floor with your back with bent knees and arms extended along the body.
Getting started:
- Being in the initial position, we begin to lift the ass up as much as possible.
- We return to the original position.
It is best to perform three sets of fifteen times, taking a short break of up to one minute between each.
The exercise can be made a little more difficult by alternately pulling the legs up. It turns out, as if with the tips of your toes, trying to get a light bulb on the ceiling.
Steps on the step with raising the knee
In order to perform this exercise, you need some kind of hill, very stable and measuring up to the knee joints.
The knee-up step is a very functional exercise that helps:
- Develop and improve coordination and a sense of balance.
- Work your legs.
- Raise the tone of the gluteal muscles.
To complete the training exercise, you need to become exactly at the hill - this will be the initial position. Then, with your left foot, stand on a hill, and raise your right foot up to the estimated height of the hill (as if you are climbing an air staircase).
Then lower the right leg to the floor, and then the left, thus returning to its original position. The order of the legs will need to be changed.
For each leg, you need to perform three approaches fifteen times, rest every minute.
The exercise can be made a little more difficult by using weights in the hands. Dumbbells are suitable for this, but if they are not there, then it will be possible to use any available means that can conveniently and comfortably fit in the hand.
Swing back with a bent leg
To perform swings with a bent leg, you need to get on all fours, and the dorsal and cervical regions should be motionless and strictly parallel to the floor. Standing in this position, one of the legs rises bent up, and the sole of the leg should be tense, just like the butt, and parallel to the floor.
The order of the legs must be changed, and for each, no more than three approaches are performed fifteen times with a minute break.
Forward lunges
Another popular exercise for creating an attractive butt. To complete it, you will need to lunges forward from a standing position.
In this case, the leg that is behind must necessarily touch the floor with the knee cap. The back is in a position strictly perpendicular to the floor, and the arms are parallel to the body. You can do such a warm-up while in one place or moving around the room, but always alternating your legs.
You need to do it fifteen times in each of the three approaches, with a rest of up to one minute. If this seems to be quite easy, then make it harder for yourself - add weight to your hands.
Basic mistakes in pumping priests
Very often, many women write negative reviews, in which the same thing can be traced - training does not bring the long-awaited result. This only happens when mistakes were made during the exercise.
It is about them that it is worth talking in more detail:
- Squats are not basic, but one of the most popular exercises.
- Exercising without adding weight is not always effective.
- Don't overdo it with extra weight. It is necessary to determine the "golden mean".
- The number of repetitions can be increased or decreased depending on the loading weight used. In any case, while doing the exercises, you need to listen to your condition and not do exercises "through force."
- Clarity and consistency of the range of motion with or without loads.
- To improve the state of elasticity of the "fifth point", it is necessary to use all the exercises in the complex, not excluding any one during the entire training period.
Diet for elasticity of the buttocks
Doing workouts is only half the battle. To achieve one hundred percent result, you must also follow the correct diet. Some may shrug their shoulders in surprise, deciding that food is not the most important thing for priests, and they will be fundamentally wrong.
Similarly to diets for weight loss, there is its own diet for the "fifth point", the main components of which are:
- proteins;
- complex carbohydrates;
- healthy fats.
The main sources of protein are the following foods:
- lean meat;
- cottage cheese;
- a fish;
- milk and sour milk.
Complex carbohydrates can be obtained exclusively from brown rice and whole or coarse grains:
- pearl barley;
- buckwheat;
- barley;
- wheat;
- oat.
Healthy fats can be extracted from olive, corn, sesame, and flaxseed oils. The daily rate is two tablespoons.
Seeds and nuts are also a source of healthy fats:
- almond;
- pistachio;
- cashew nuts;
- walnut;
- cedar.
There should be no more than thirty grams of nuts or seeds in the daily diet.
You should eat often, but in small quantities, with the obligatory one or two snacks, for which you will need the following foods:
- berries;
- fruit;
- nuts;
- dried fruits;
- kefir;
- yogurt.
Products can only be stewed, scalded or baked. Other cooking methods will result in zero effort in all efforts.
Be sure to monitor the water balance - you need to drink up to two liters of water per day.
The following foods must be excluded from the diet:
- Semi-finished products.
- Fast food.
- Sweets.
- Sugar.
- Pasta.
- White bread.
- Butter baked goods.
- Confectionery.
- Jam.
Now about the diet itself for the priests:
- Breakfast. Mandatory use of complex carbohydrates - cereals, muesli, bread.
- Dinner. Any meat or fish dish, and prepare a vegetable salad for a side dish.
- Dinner. Only vegetables or fruits.
Compliance with a diet will allow you to consolidate the results achieved by exercise.
It is possible to create a beautiful and pumped-up ass for yourself without the help of expensive plastic surgeries. The main thing is to set a goal and do everything possible to achieve it.
