How to pump up the buttocks at home?

Gluteal muscles, if they do not get loads, will lose their tone and elasticity after a while. The whole fault is a sedentary lifestyle , improper diet and lack of motor activity. That's why it's important to know how to pump up the buttocks at home so that the "fifth point" looks tight. To achieve good results, an integrated approach is necessary, which necessarily includes physical activity and proper nutrition.

You can tighten the buttocks at home using various cosmetic procedures. Experts recommend that you massage with your hands or with a stiff washcloth. Another option - water procedures, for example, a contrast shower, directing a good pressure on the buttocks. You can do compresses, wraps, etc.

How to quickly puff up the buttocks at home - exercises

It starts with a warm-up for warming up and preparing the muscles for training. For this purpose you can use running on the spot, jumping rope, doing mahi, a few sit-ups, etc. The warm-up should not be longer than 15 minutes.

How to pump up the buttocks at home:

1. Makhi feet . To accept the initial position, you need to stand on all fours. The problem is to do the mahi back, raising the leg as high as possible. After you return to the initial position is not recommended to put your foot on the floor, and it is better to pull it to the chest, bent at the knee and only then do the next swing.
2. A half-joint with complication . An easy version of this exercise is known to many, so consider a complicated version. Lay down on your back, bending your knees. It is advisable to spread your hands to the sides. Raise the hips upwards so that the body from the knees to the shoulders is straight. The task is to raise your leg up, and stretch your knee to your chest. Lower it down and repeat with the other foot.

It is best to include these exercises in a common complex, but if you decide to limit yourself to them, then they should be performed so that it is effective and the load is palpable. Therefore, it is best to practice with sets. That is, you need to do 3 sets of each exercise (alternating them) and in each set (approach), do 25-30 repetitions (for each leg) in the first stage (as the muscles are trained, you can increase both repetitions and sets) and so many same repetitions for the second exercise.

More simple but no less effective exercises for the buttocks are well-known squats and attacks, but we want to offer interesting exercises that will help diversify the program.