This article is intended exclusively for females who always strive to look sexier and for this they are trying to pump up the attractive buttock muscles or also known as the “glutes”. After all, everyone including females know that out of all parts of the female body parts, the buttocks are the most attractive and pronounced. Any girl dreams of beautiful hips and buttocks, where tight jeans and skirts look spectacular on them, not to mention bikinis. Beautiful buttocks are the pride of their owners and the envy of those who do not have them. But the buttocks can be easily pumped up and made attractive.
Pumping up the buttocks is real
It is necessary to understand that fashion model found in glossy magazines or on the Internet gained their beautiful buttocks and thighs as a result of long and painstaking work in the gym, which requires consistency and patience. You can, of course, work with your photo with Photoshop, but the result will remain only in the photo.
Let's talk about how to create mouth-watering shapes for yourself within reality.
Small or large breasts are given by nature and it is impossible to change this unless you learn to use this parameter for your good or of course, you purchase some plastic surgery, which to most people is un-natural and unattractive. But it is quite possible to create beautiful buttocks for yourself, as the just desire is needed. The attractiveness of the buttocks is determined by the development of muscle tissue, the lack of fat and the maintenance of muscle tone. All of these parameters can well be adjusted by the athlete.
Most often, the modern world causes a sedentary lifestyle for women. Spending whole days in the office means not putting the muscles of the buttocks under stress at all, as this complete immobility leads to muscle degradation and loss of their tone. If this is also accompanied by uncontrolled nutrition, then fat accumulations begin to form on the sides and buttocks which unpleasantly affects the appearance.
Glute underdevelopment as a "free supplement" results in poor posture and weakening of the back of the thighs. The latter phenomenon leads to a disproportion in appearance, as the buttocks look disproportionately large, even though there is not enough muscle tissue in them.
How to create beautiful and sexy buttocks
If you come across offers from various kinds of specialists who promise to quickly achieve results within a month or even a week, do not believe it. This is completely unreal. Juicy buttocks are not created within a week or even a month, as this path is long and difficult.
You can, of course, succumb to the offer to do plastic surgery or suck fat from the buttocks, but all this is not at all necessary. This is done, but as a result, the beauty of the buttocks is not achieved, a lot of money will have to be spent on this and the result will only be temporary, as the fat layers will quickly return and make your rearview even less beautiful.
The only way to achieve great results and with an absolute degree of reliability, is to engage in targeted physical training in the gym, as this has not made anyone worse!
Increasing the amount of muscle tissue in the buttocks requires activating the process of anabolism, as muscle growth is called and to burn fat, you will need to start the processes of catabolism or destruction. These two processes cannot occur simultaneously, since anabolism provides for the creation of an excess of calories and in the case of catabolism, there should be a lack of calories, that is, a restriction in diet will be required. So you won't be able to start both processes at once, you have to choose one and exactly where to start depends on your original physique.
For more information on what catabolism and anabolism are. Metabolism - complex biochemical processes are hidden behind this word. Metabolism affects how quickly the body converts calories from food and drink to energy.
Usually, for a girl, the issue of primary importance is exactly getting rid of fat and they think about gaining muscle mass in the second place. Therefore, it is per your desires that you can, lose weight and begin with to a decent level, and then take on the correction of problem muscles, in this case, we are talking about the gluteal muscles.
Anatomy of the buttocks
To understand how to work with your buttocks, you need to understand how they work and analyze the main functions of the gluteal muscles.
The gluteus maximus muscles provide:
- Extension in the hip joint of the thigh and extension with the thigh of the trunk fixed;
- Abduction of the thigh to the side and bringing it to the center, turning the thigh outward;
- Stabilization of the position of the legs and the whole body while walking;
- Stabilization of the knee joint (fascia lata of the thigh, the connective muscular membrane that runs from the pelvic bones to the knee joint along the outer side of the thigh, when pulled, this prevents the hip from turning inward when walking or running, this tension stabilizes the knee joint).
Middle gluteal muscles:
- Stabilize the body when running and walking;
- Takes the thigh to the side;
- If the hip is fixed, they hold the pelvis and trunk upright;
- Anterior and posterior muscle bundles turn the thigh inward and outward respectively.
Small gluteal muscles:
- Keeps the trunk and pelvis upright with the hip fixed;
- Takes the hip to the side;
- Anterior and posterior muscle bundles turn the thigh inward and outward respectively.
Having understood this information, you can master the work with muscles. Most girls think about the following questions:
- How to quickly make the gluteal muscles tight and juicy?
- How to pump up the buttocks in a couple of weeks?
- How to change the shape of the buttocks that does not suit me?
The anatomical structure of the gluteal muscles is the same for all women and it is impossible to change their structure. What can be done? How to get juicy, beautiful and bulging buttocks? There is only one way, in which the muscle tissue on the buttocks must be hypertrophied (to build up meat), that is, to ensure the process of anabolism or growth.
For weight loss, a diametrically opposite process is required, which is the catabolism or destruction of body tissues. These two processes can only go one at a time, as it is impossible to use them at the same time. So the first thing you can do is gain muscle mass, which you shouldn't be afraid of and only then, get rid of excess fat.
What to do if the weight is already great and it would seem that there is simply nowhere to gain? In this case, you need to do in the reverse order, start with the processes of catabolism, in which a person loses weight and then engage in the building of muscle mass. In this case, we will talk about the dry mass, so you cannot overdo it with nutrition, at first you need to carefully monitor all your nutrition until the corresponding habit is developed.
This does not mean dieting, as healthy eating should enter your life once and for all.
How to eat correctly to lose weight?
In this article, we examined in detail the basic principles of a healthy and proper diet, which are guaranteed to help you get rid of extra pounds.
Thus, for those who are overweight, it is necessary first of all to get rid of it and only then move on to gaining muscle mass. To lose weight, you can follow the recommendations for proper nutrition and diets leading to weight loss. There is also sports training aimed at losing weight. And only then, when you have lost excess weight, you can proceed to the next stage, which is hypertrophy of the gluteal muscles and an increase in their volume, which will result in getting beautiful, juicy, tight and very sexy buttocks.
Tip: To increase this way of promoting the glute muscles, testocyp is often used alongside sustanon, as with this combination or weight loss supplements, a user can drop that excess weight rapidly and start to build the sexy muscle mass that is needed for the last stage. This combination has been tried and tested with superb results by many overweight individuals who strive for them toned buttocks. You may also consider checking Aphabol in our store.
How to gain muscle mass?
For this purpose, it is necessary to create an excess of calories in the body and exercise. We will not talk about nutrition for gaining mass, in general, it is best to master proper nutrition for weight loss and learn how to independently make up a diet for yourself, imagine what foods you need to eat and at what time.
If you are not confident in your abilities in drawing up diets, then the best way would be to turn to professionals! On our website, you can order the construction of nutrition programs taking into account your goals, body characteristics and lifestyle.
To build muscle, you also need to eat right, but not everything is as difficult as when losing weight and in a nutshell, you need a little more calories and proteins.
A more complex matter is the training process, a set of physical exercises. The basic, more compound exercises that can make your buttocks irresistible and at the same time your legs and waist, are quite simple as there are only three of them.
- Squats - The main exercise that leads to getting beautiful buttocks.
- Lunges - This is a second powerful exercise that focuses on the glutes and tones all the small peripheral muscles.
- Deadlifts, which focuses on the back of the thigh and the buttocks, as this exercise allows you to tone the entire small periphery of the muscles.
Tip: For enhanced muscle growth within these exercises, many female athletes use Anavar to speed up this process, with the correct use of this substance from 5-10mg per day, a female athlete can promote great and lean muscle gain within their designated areas. This substance is used globally by many female athletes and has nothing but great review feedback!
There are auxiliary exercises that are less effective, but also useful for training the buttocks.
Let's take a closer look at these exercises….
Buttock Exercise # 1 - Squats
Sumo squats or deep squats are the main and most indispensable exercises in the whole complex. To do this, it is necessary to squat as deep as possible, at least to have the legs parallel with the floor, but deeper is better, although with an increase in squatting depth, the risk of injury and not performing the required technique increases. You need to look according to your well-being. First of all, do squats without weights, just with your own body weight. Then you can gradually add weight while maintaining the correct execution technique. It is the correctness of the technique that ensures the proper result, not within the weight, so first of all, it is necessary to work out the squatting technique to the ideal and only then increase the weight.
It happens that many females squat incorrectly or do not squat with full amplitude and then complain about the uselessness of their training. The main reasons are the wrong technique of performing the exercise or squatting not completely down.
In most cases, girls and women alike fear the appearance of excess weight (due to muscles) and large legs, which are found mainly in bodybuilders. But pay attention to the fitness models competing in the contests, as they have exclusively sexual forms and these are achieved in the only way, physical activity, work in the gym with iron, which leads to the harmonious development of the legs and buttocks. Beautiful buttocks and beautiful legs are inseparable concepts.
Key points to keep in mind when doing squats:
- During sumo squats, you need to put your legs wide, your back during squats should remain straight, not rounded, but you need a slight forward bend, which does not allow you to lose balance and allows you to focus on the buttocks;
- The knees should not protrude beyond the toes, otherwise, injury is inevitable;
- The lower you squat, the harder and better the muscles of your buttocks will work and the less effort will be on the hips.
When squatting to the level parallel to the floor, the buttocks almost do not work, therefore it is necessary to squat as low as possible. Most beginners do not go all the way down and then start complaining that the exercise is not working and does not give results. To understand to what level you need to squat, you can proceed as follows: put a chair, stand or ball under the buttocks and squat until it touches.
If you crouch down and do not touch the stand, this squat does not count.
It is important to grasp the essence of the process, to develop a sense of the distance to which it is necessary to descend. At the same time, you cannot sit on the support in a big way, as you just need to touch it and immediately rise. The touch does not serve as a respite but only signals to you that you have crouched low enough and are doing everything right!
Squats are a basic exercise that can provide a nice, bulging, and sexy glutes. If you want to have such muscles, be sure to squat correctly!
Exercise # 2 - Lunges
Lunges rank second in terms of their effectiveness. They have an accentuated effect on the gluteal region. But this exercise should be performed only after squats when the buttocks have already received a sufficient load. With lunges, the buttocks are stretched, as they get a lot of micro traumas that squats did not promote. But lunges without squats will be much less effective. If you feel a burning sensation during lunges, then you are doing everything right! Additionally, this exercise helps develop the back of the thigh (hamstrings) and the muscles in the front of the thighs (quadriceps).
You can do the exercise in different ways, such as on a simulator, with dumbbells or with a barbell without fixing it (the latter option is permissible only for experienced people since the ability to keep balance is required). For beginners, it is best with dumbbells or with a Smith machine, in which one and the other leg are loaded alternately.
Exercise # 3 - Deadlifts
The deadlift can be performed both with a barbell and with dumbbells, as it only depends on which one is more convenient for you. It is usually more comfortable to practice with dumbbells because when working with a barbell, the extensor muscles of the back experience great stress. When doing these exercises, you can hold dumbbells much closer to the vertical axis and the load falls on the entire back of the thigh and the buttocks as needed. So it's best to use dumbbells.
The exercise is also super effective and ranks third in the arsenal within the work of the buttocks. In this case, the muscles of the buttocks seem to be mostly worked and become defined with an expressive transition from the legs to the buttocks being created, which is very beneficial.
Additional exercises for the buttocks
Less effective but still beneficial exercises for the muscles of the buttocks are:
- Lifting the pelvis;
- Alternate lifting with one leg on the bench;
- Swings with the legs;
- Hyperextensions of the buttocks.
So, let's summarize, repeating what needs to be done to properly pump up the buttocks.
The first three exercises are called basic and they are the most effective. Their implementation will create the basis on which your future beautiful buttocks will be formed. The rest of the exercises are not necessary after the first three, as they can only diversify your workouts. It is imperative to perform only the main three such as the squats, lunges and deadlifts, as this will allow you to gain bulging and beautiful buttocks.
Our site contains many training programs for various purposes. And of course one of the most popular is the glute workout, which focuses on the work of the gluteal muscles. An additional goal is to work the muscles of the upper body.
We recommend that you re-read this article again, learn how to properly perform exercises correctly, eat right, without going on temporary diets and while leading a correct lifestyle. Only then will you get the expected effects from the work done!