Pump up the ass at home fast almost impossible, but if you do the exercise, observe proper diet and hard work, the desired result will not be far off. Once you start, soon you will not notice how changing not only the buttocks, but also the whole body becomes fit and attractive.
More regular exercise – the more noticeable the result. A simple rule that can change your life. Of course, for the formation of the body of your dreams you need to perform not only the exercises to pump up the ass at home, but to do cardio exercises every day to follow sufficient intake of water, to completely switch to a proper diet and to improve your sleep.
Home exercises for the butt
Well, before moving on to the best exercises for pumping the priests, recall that before you start any exercise, you need to perform warm-up, be sure to include the stretching, then the classes will not only be useful but pleasant.
A real panacea for a dreamer about a rounded athletic shape – squats. Study of the gluteal muscles is directly dependent on the performance of this miracle exercise, which in addition to priests, affects the muscles of the legs and the press.
Essential for any girl base, providing shapely thighs, nice calves and a round ass.
Simply put, not an exercise, but a dream.
- Starting position – of the night wider than shoulder width.
- On the exhale, the priest leads back to the point, until the angle of 90 degrees.
- Now, drop the pelvis so that the end point of your thighs are parallel to the floor.
- On the inhale return to the starting position.
Deep squats work the muscles better, create an additional burden for the glutes. Technique exercises is virtually identical to the classic squat with one caveat – the pelvis at the lowest point falls below.
Squat with a narrow staging stop
Exercises to pump up the ass at home, be sure to include in your list of squats with a narrow production stop. What’s that, and it’s like no other will work the gluteus Maximus muscle.
- Starting position – feet together, arms at the castle before him, back straight.
- On the exhale, allow the pelvis back and drop butt until thighs are parallel to the floor.
- Return to the starting position.
Squats with jumping
Simply irreplaceable in the end of the workout. The point is simple – the usual deep squats combined with jumping at the end. It is important to perform in a fast pace.
Mahi natalmaksimova a simple exercise with basic appliances – standing straight or leaning on the knees and elbows attach one leg back so as soon as allows you to stretch and fix the position for a few seconds. It is important to remember that the back should always be straight without sagging, and the heel pointing up to the ceiling.
Mahi in hand
For the effectiveness of the exercises in pumping buttocks, you must perform it from the position “on all fours”.
The technique is also extremely simple, as in the Mahi ago – straining the muscles of the foot, attaches a slightly bent leg to the side, and then gradually return to starting position.
The vast majority of girls are thinking about how to pump up the ass at home, looking at pictures of the lucky owners of feminine forms, not knowing how easy it is to start working independently, creating their own unique beautiful body. Just a few of the exercises and their regular execution, and your ass will become mouth-watering shape. Pull yourself together and become irresistible! Success!