Главная » Psychology » How to pump up the buttocks and legs of a girl at home

How to pump up the buttocks and legs of a girl at home

How to pump up the buttocks and legs of a girl at homeWhat more often do men pay attention to? Of course, on the female buttocks. Knowing how to properly perform the workout, each girl can easily become the owner of elastic and taut buttocks.

After all, it is quite possible to pump up the girl’s buttocks at home. And so that the result becomes noticeable sooner — give up the elevator.

Nothing helps to achieve the elasticity of the buttocks as regular ascending the stairs. Combine this with proper nutrition and an active lifestyle, and the result will not take long.

How a girl to pump up the buttocks at home — exercise

This is one of the most common and effective exercises on the gluteal muscles. Squats can be performed in the usual way or with a load in the form of small dumbbells.

Achieve full squats and be sure to keep your heels on the floor.

Keep your back as straight as possible. Achieve the maximum number of squats per day, gradually increasing the number of approaches.

Hands abut the wall in front of you.


Perform smooth swing feet back on the exhale. Return to the starting position, inhale.

Weights can be attached to the legs. Perform 10 times for each leg, you can repeat up to three times.

Standing on all fours, we swing legs

  1. Hands rest with elbows on the floor. From the position on all fours, swing your legs to a position parallel to the floor, and slightly lift up. Up to four sets of 10 swings each leg.
  2. From the same position vigorously carry out foot ejection. Perform each foot to fatigue.

Mahi from lying on its side

To pump up the girl’s buttocks at home, follow the legs. Lying on your side, stretch your legs. Support on the elbows.

Raise leg slowly to the level of the head. Hold your leg in that position for a few seconds and lower it slowly too.

You must perform 10 sweeps each leg. Up to four approaches.

Lunges are considered one of the most effective exercises. It is enough to repeat such exercises only twice a week.

Perform deep attacks 5 times with each leg.


It means walking on the buttocks. Exercise is not only effective.

It helps to fight the main enemy of women — cellulite.

Jumping over the rope strengthens not only the buttocks, but also the muscles of the legs, and is also useful for the joints and the cardiovascular system. Jump for 10-15 minutes a day, or at least as much as you can.

These simple tips on how to pump a girl’s buttocks at home will help her to improve her shape and become more attractive for men.

How to pump up the girl’s legs at home — exercise

Nothing makes men crazy like slender female legs. But what to do if the legs are far from perfect, and cellulite also makes itself felt?

The main thing is to follow the principles of a healthy lifestyle, eat right and make a regular habit a good habit. Subject to the rules, you will soon be able to change the fashionable long skirts, to no less relevant short ones.

Despite the fact that even professionals consider inflating the legs the most difficult of all, especially if the girl is out of shape, nothing is impossible.


Just the path will be difficult and long.

Therefore, do not wait for instant results, but simply start to swing your legs. Just not as fast as we would like.

All appeals that promise to gain slender and pumped leg muscles in a week are nothing more than a publicity stunt.

What will help to get closer to the goal:

  • Walk on foot as much as possible.
  • Forget about the elevator forever.
  • Combine aerobic exercise and training at the gym.
  • Take care of proper nutrition.
  • Take a dance.
  • Pay attention to the slide and step aerobics.
  • The complex of ballet exercises is effective.
  • Before you go to serious classes with a trainer, you can start to study at home on a lightweight program. This will prepare the leg muscles for training and prevent injuries.

How to start the legs and buttocks at home

Use a skipping rope. Start with so many jumps that will not lead to overload, jump to start as you can.

Gradually bring the load up to one hundred jumps two times.

Perform lunges. At first, to maintain balance, you can lean your hand on a chair.


The knee should not go forward of the foot. Repeat ten times for each leg.

Later you can do the exercise without support, keeping your hands on your belt and constantly alternating your legs.

Perform full squats. You can start with shallow squats. The main thing is that during the squat heels do not come off the floor.

The legs should be shoulder width apart. Achieve maximum performance.

You can perform several approaches a day.

Standing, with an emphasis on the back of the chair, lift your leg to the side, trying to achieve a right angle. Start 10-15 times for each leg, increasing performance.

Rise on your toes, with or without a support. To pump up the girl’s legs at home, repeat this exercise from 20 times a day.

Surely back in school, you remember the exercise called “pistol”. You can go to it when you already have the necessary training. Exercise is considered one of the most effective.

All the leg muscles work, and together with them the back and buttocks are tightened.

Strive to do the exercise 30 times for each leg, then literally after a couple of months of regular training the question will be irrelevant to you.


Will only maintain a given pace and shape.

Literally after two weeks of home workouts, you can in addition to them go to the gym. An excellent addition to such activities will be the exercise bike.

Having twisted the pedals and having traveled for a hundred to one hundred and fifty kilometers, you yourself will feel how the muscles of the legs are poured. Soon you yourself will start handing out tips on how to pump up the legs of a girl at home!

О admin

x

Check Also

How to pump up the press girl at home

A flat stomach and an inflated press are the result of a lot of hard work over several months. In ...

How to punish a husband for treason, How to get revenge on her husband’s mistress

So, the ill-fated day has come, and your guesses about the betrayal of your husband have been confirmed. Naturally, you ...