Do you want to pump up your buttocks without leaving your home, but do not know how to achieve this? For a list of the best home exercises for the buttocks, check out this article.
The title of the article is as advertising as possible and simply “screams” that it is worth reading. Of course, I would call it somehow more modest, but about gluteal muscle hypertrophy, for example, few people want to read, because not everyone knows that this is the same thing that girls usually mean by the question: “how to quickly increase the ass at home?” …
Since from the point of view of anatomy, there is no such part of the body as “buttocks”, but there are quite decent-sounding “buttocks”, nevertheless, with your permission, I will use this term more often.
I have already written a full-fledged material about the anatomy and structure of the gluteal muscles. Now it remains to write how this very “anatomy” can be brought into “proper form”. And, as I suppose, many in this place will add: “preferably at home, without unnecessary equipment and even better without unnecessary efforts I do not guarantee you will complete the last point, but the previous two are quite real.
Top Secrets to Workout Your Buttocks at Home
In principle, there is only one secret and, to be honest, it is not a secret at all, but an obvious fact. But for some reason, too often they forget about him.
It’s simple: if you want to pump up your buttocks, then work out the BUTTOCKS. Neither legs nor back, but buttocks. The most common mistake is performing the exercise at the expense of other muscles or for other muscles. For example, you decided, by all means, to enlarge your buttocks at home and began to squat with frantic zeal (good if it is correct). But during training, you mainly feel the quadriceps (front part of the thigh) and the next day it is your legs that hurt the most. So you train for several weeks … or months … Then you start squatting with dumbbells or some other weights because everyone knows that to increase the buttocks in volume, you need to squat with weight. After a while, you may notice that the quadriceps have changed markedly, but the “butt” is not nearly as “beautiful” as we would like. You may even say that you “rocked” your legs, which you do not like at all.
How to enlarge your buttocks without swinging your legs?
The answer was already: do exercises that primarily involve the buttocks. So, for example, most types of squats (not all !!! but most) focus on the legs. For this reason, I believe that squats are far from the most effective tool for training the buttocks. I am not saying that you do not need to perform them at all, I am only saying that you should not focus on them.
There are quite a few isolation exercises for the buttocks that will make an invaluable contribution to shaping your figure.
Exercises for buttock augmentation at home
Below I will list the glute exercises that I think work well at home and do not require bulky equipment.
Of course, this list is not final and not the only one possible. Rather, these are my favorite exercises and the most used in the format of home workouts. Since the number of existing exercises is huge, I’m sure this is far from the last selection for training the buttocks at home, which I will publish.
1. Lunges
Lunges, from my point of view, are a very good solution for training the gluteal muscles. Among other things, during this exercise, I noted one important feature: performing lunges helps to “lift” the buttocks, make them higher.
But there is one caveat – the execution technique. There are many variations of it, and very often, in lunges, the emphasis is shifted to the quadriceps. Therefore, your task is to perform lunges, you learn to feel the gluteal muscles. So you will “kill two birds with one stone”: you can not only enlarge the buttocks at home but also work out the quadriceps well. Those. the quadriceps are in any case involved in this exercise, but it depends on the technique that it will be “the first violin” or “the second”.
There are many variations of lunges. Below are some of the most used and effective, in my opinion. The exercises are presented in order of increasing difficulty. And do not forget, please, that a detailed description of the execution technique is at the bottom of each video.
2. Raising the pelvis (gluteal bridge)
This exercise is an isolating exercise. This means that all your efforts will definitely be concentrated in the “right place”. As with lunges, there are a lot of options for lifting the pelvis (or in other words the gluteal bridge), but they are all effective. In the video below, execution is shown including using a bench on the street and a special box in the gym. But nothing prevents you from using some of the pieces of furniture, for example, a bed or a chair, as support.
3. Step on the curbstone
This exercise is not done very often, but its effectiveness in increasing the buttocks, in my opinion, is undeniable. If you do it correctly, the buttocks, in the literal sense, will burn like hell. My clients just hate dresser stepping because it’s really hard. But the effect is also excellent. Use any stable surface at home, outdoors, or in a hall for support. The height of the support can be increased as you adapt.
4. Swing legs
All kinds of leg swings and abductions are the most popular exercises for “priests”, which, probably, every girl knows. But there are also many variations of them. And while many are skeptical about such exercises, they do work. And if it is too easy for you to perform them – just put on the elastic band of the appropriate degree of elasticity on your hips and the load will increase significantly.
5. Raising legs from the bar on straight arms
This exercise is definitely not easy and involves not only the buttocks but also many other muscles, including the abs. So much the better.
How to quickly enlarge the buttocks at home
It would be more correct to ask: HOW fast can you enlarge your buttocks at home?
Before answering this question, it is better to clarify some of the nuances so that it does not turn out that, for example, I promised you a super effect in a month, but you did not receive it.
Firstly, all these exercises are really aimed at toning the buttocks and rounding them, but if you are naturally very thin and you have always found it difficult to gain weight, then these exercises most likely will not give you an impressive effect. If you belong to this category of people, then in order to increase your “ass” with the help of exercises, you need to do very hard, with great weights. Those. it is best to do this within the gym, as there is a large selection of machines and equipment for strength training.
The same applies to people who want to “pump up” really “impressive forms”. You also need to exercise with additional weights, as this is the only way (in combination with a certain type of diet) to achieve significant muscle growth.
But if you want to improve the appearance of the buttocks, give them roundness and elasticity, then these exercises with regular training will have the desired effect. You will really notice significant changes. How fast? I think that if you perform a workout of at least 6 exercises from this list in 3 sets of 15-20 repetitions twice a week with a break of several days, then 80% of you will see the difference in a month.
Try to include in your workout at least one variation from each group of exercises described above. For example, one option for lunges, one option for lifting the pelvis, etc. Choose from the variations that correspond to your level of training, combine exercises, try more complex variations and the result will not be long in coming. The main thing to remember is that during the exercise you should feel exactly the buttocks. If this is not the case, then you need to adjust the execution technique.
Nutrition for buttock augmentation
So what nutrition do you need to grow your buttocks? In any fitness publication and on this site too, at least once you will “run into” information that in order for muscles to grow (and this is what is meant by the phrase “increase the ass”), a surplus is needed, ie excess calories. This is an “iron” rule and it is undeniable. On the other hand, it is known that in order to lose weight, on the contrary, you need a deficit, i.e. lack of calories. That also does not cause logical inconsistencies. But here’s the catch, most girls want to simultaneously lose weight and pump up their buttocks. Once again, I clarify that the first process requires a lack of calories, and for the second, an excess. And it is clear that these two processes cannot proceed simultaneously. Therefore, on the one hand, the information that it is impossible to simultaneously lose weight and pump up the buttocks is completely fair.
But this is if you think big, or if you consider the issue from the point of view of fitness and bodybuilding as a professional sport. Those. if your goal is to significantly increase the buttocks and generally gain muscle mass, then you must first work out with weights for a while and eat in parallel with a calorie surplus (and a priority on carbohydrates in the BJU ratio), and after that (if necessary) during for a certain period to get rid of excess fat, which is likely to appear during the previous period, since it is impossible to “force” all the calories we receive to be used only for muscle growth. Most often, along with them, the percentage of body fat will increase.
The same path applies to the example from the previous chapter: if you are very thin, then in order to gain mass (in our case, an increase in the gluteal muscles), you must eat with a significant excess. Although it is quite possible that it is you who will not need to lose weight later, and a small increase in the percentage of body fat along with an increase in muscle mass will only benefit you. But such “lucky women” are few. What, after all, to do for those who want to simultaneously lose weight and increase the volume of the buttocks?
The fact is that most girls under the phrase “pump up the ass” still DO NOT mean “pump up the ass of huge size”, but just want to improve its shape and give it roundness. And it is precisely this effect that it is quite possible to achieve with the help of the exercises listed above. Because in any case, when a muscle regularly works (this means that you regularly “exercise” it) it improves its shape, acquires tone and elasticity.
I have periods when for several months in a row I work out mainly at home or on the street and, accordingly, without simulators. And with such training, I get the desired effect for the buttocks, even when my main goal is to lose a little weight. So I’m 100% sure it works. Based on my own workouts, I have developed a home workout program
I sincerely hope that this material helped you answer the question “how to enlarge the buttocks at home” and dispelled possible myths or misunderstandings on some aspects of this topic.
