Exercises to pump up your buttocks: how to make your hips sexy

Beautiful buttocks: how to achieve what you want in record time

If a woman takes care of her body, the result is visible from afar. Tight buttocks make men turn around to look at their owner. Not only effective exercises, but also some additional manipulations, cosmetic procedures will help you achieve a flawlessly beautiful figure. For example:

1. Massage, especially anti-cellulite. The skillful hands of a master will make the skin elastic, get rid of annoying "orange peel", and speed up the appearance of pleasant shapes.

2. Contrast shower. Daily invigorating alternation of cold and hot water at first causes discomfort, so lower (increase) the temperature gradually. Every day the body will get used to it more and more, and bathing will begin to bring pleasure. Always finish the procedure with cool water. For best results, massage problem areas with a jet of water in circular motions, and rub with a hard towel. Benefits of a cold shower:

• has a beneficial effect on blood vessels;
• strengthens the nervous and cardiovascular systems;
• makes the skin elastic, keeps it young;
• tonifies the entire body;
• tightens problem areas of the figure;
• trains thermoregulation;
• has a lymphatic drainage effect.

3. Cosmetic wraps, masks, scrubs. When you can’t visit an expensive salon, take care of problem areas at home. The most affordable recipes:

• scrub made from ground coffee beans with honey. Apply the finished substance to the body, rub it in a little. Enhance the scrubbing effect by visiting a sauna at the same time or create a greenhouse effect using plastic wrap. The procedure takes 15-20 minutes. After finishing, wash off the mixture with warm water without soap.
• aromatic compositions with the addition of a couple of drops of orange, lime, geranium, lemon, neroli, rosemary, juniper, patchouli oil in a base of almond, hazelnut or avocado oil. Combine the fragrant mixture with shower gel or apply to damp skin after bathing, gently massaging. The miraculous components of the prepared product will moisturize, tighten the skin, make it elastic.
• wraps have a greenhouse effect, tighten problem areas, moisturize, rejuvenate the skin. For the buttocks, the following options are perfect: honey + kelp, green tea + honey + cinnamon, blue clay.

4. Proper nutrition. No physical exercise will help you become charming without a rational menu and a reasonable daily routine. Do not torture yourself with strict diets. To speed up the process, it is enough to understand the basics of proper nutrition, give up fatty foods, smoked foods, sweets, flour, reduce the size of portions, drink at least 2 liters of clean water per day.

Some women, in pursuit of an ideal figure, deliberately undereat. Remember: during a pronounced food deficit, our body intensively stores "reserves". Therefore, do not get carried away with fasting, it is better to adjust your daily diet. A good option would be separate meals.

Exercises for pumping up the buttocks

Took a contrast shower? Perked up? Turned on some positive music? Let's start doing exercises! Is it possible to pump up the buttocks in 2 weeks? I assure you - it is real. To begin with, warm up with dancing, stretch your knee joints, back, stretch - stretch up, then fold in half, clasp your legs with your hands, and touch your knees with your forehead, straighten up. So, let's go ...

1st place - classic squats

This is a simple exercise with a colossal effect. But it must be done correctly, otherwise the result will not please. Beginners squat without additional weights. After a week of training, add small dumbbells or bottles of water (sand). The more weight the attributes have, the faster the result will be visible.

How to squat correctly to pump up your buttocks. Stand straight. Place your feet shoulder-width apart, slightly turning your toes out to the sides. Perform a squat on an imaginary chair, slightly pushing your butt back. Watch your lower back - it should bend well. Toes are turned out equally with your knees. The thighs are parallel to the floor. On inhalation, squat to knee level (not lower!). On exhalation, rise. Many young ladies ask themselves: how many squats should I do to pump up my buttocks? For the first time, it is enough to do two sets of ten squats. Gradually increase the load, take dumbbells in your hands.

2nd place - plie

Place your feet wide but stable, turn your toes out as much as possible. Grasp your waist with your hands, raise them to chest level or take a weight. Inhale, slowly lower yourself down so that your thighs are parallel to the floor. Exhale, also slowly rise up. Keep your back straight.

The slower you perform plie, the greater the load on the muscles of the lower extremities. After doing 4 sets of 20 squats, increase the load with additional weight.

3rd place - back lunges

After the very first session, you will feel muscle soreness in the hips and legs - this indicates that you are doing it correctly. Lunges are one of the best exercises at home. If done correctly, they will work the gluteal muscles, emphasize the line of the hips, and give a rounded, protruding shape to the soft part of the body.

How to do lunges correctly? Straighten up. Fix your hands on your waist or place them at chest level. Place your feet shoulder-width apart, toes pointed straight ahead. From the starting position, inhale and take the longest possible step back. The other leg remains in place. Its knee, bent at 90°, should not go beyond the line of the toe. As you exhale, return to the starting position, pushing off the supporting heel from the floor. Start with 2-4 sets of 5-10 repetitions each on both legs. Gradually increase the load (weight it down with dumbbells).

Do it not only at home, but also on vacation, on the road. In the summer at sea, walk more in the water, run on the sand. In a multi-story building, do not use the elevator, go up by jumping over the steps.

4th place - pelvic lifts

Spread out an exercise mat. Lie on it with your back. Bend your knees. Fix your heels on the floor. Spread your arms out to the sides or press them to your sides. Raise your pelvis up to the level of an inclined straight line with your body, resting on your fixed upper limbs. Do the exercise slowly, slowly lowering and rising. Complicate the approaches with the number of repetitions, weight fixed in the abdominal area.

5th place - gluteal bridge

This option is best to finish the workout. Free (prepare) a stable surface. This can be a sofa, armchair, chair resting against the wall, or an abs board included in the wall bars. Lie on your back, rest your shoulder blades on a horizontal support. Press your heels firmly into the floor. Try not to let your feet slip. Hold onto the support with your hands or fix them on your chest or stomach. Inhale, lower your butt down without touching the floor. Exhale, return back. While doing this, tense your gluteal muscles as much as possible. Do 2 to 4 sets of 5-20 repetitions. A burning sensation in the problem area will indicate correct execution. Don't feel sorry for yourself. Do the bridge until your butt hurts.

Adjust your lifestyle, pay attention to your appearance, love your body. Don't cite a lack of funds, time or health as an excuse to become attractive. Just 30 minutes a day for all the feminine things to take care of yourself, your beloved, 15-20 minutes for exercise - and passers-by will start to look at you with admiring eyes. To make your butt attractive, you will need some effort. But the result will definitely be amazing.