Article Contents

  • 1 How useful squats
  • 2 Correct technique squats
    • 2.1 5 important rules
  • 3 complex exercise
    • 3.1 Average squat
    • 3.2 pliĆ©
    • 3.3 narrow staging stop
    • 3.4 Reverence
    • 3.5 Balance
    • 3.6 Swallow

most simple physical exercises - most effective.This is indicated by the fitness coaches, forming exercise program for solving the problems of body correction.And squats banal, familiar to us from childhood, can be great help to change the shape of the buttocks.What is important is to implement them correctly in order to pump up the ass and buttocks with little time-consuming.

How useful squats

form our priests depends on three factors: the shape of the pelvic bones, the development of the muscular system and the volume of adipose tissue.Do something with the first is impossible, but fortunately, on the elasticity of the "fifth point" bone size is not affected.The main role here is played by the state of the muscles.

A feature of this part of the body is

its responsiveness to training.Even if the pope naros fat, exercise will help gradually get rid of it.Also, sit-ups are the ideal answer to the question whether it is possible to pump up the buttocks, if they are flat, and they contain no hint of femininity.

  • During the sit-ups activates the large muscle groups.Engage gluteus maximus, "corset" hips and spine.
  • Provides impact on the joints, including the hips, knees, ankles.
  • increases the load on the tendon, improving their condition.
  • additionally provides load on the heart, formed a healthy heart rhythm.

Therefore squats can not only pump up the legs and buttocks home, but also to improve health without a visit to the fitness club.

Proper squat technique

The only thing - exercise should be done correctly.If you do not figure it initially as a squat, to pump up the buttocks, you can harm your body.This is especially true for women aged "slightly over 20", never devote time to sports.If this is about you, then, most likely, your joints and muscles will not be happy to sudden load.In this case it is necessary to clarify how to pump up the buttocks at the gym, work out under the supervision of a trainer for a week, and then continue their studies at home, knowing their level of load capacity.

second question, how to build buttocks girl this week.It is often asked in the forums, hoping to find a magic way to round off the ass for at least days.So, no sit-ups and other exercises do not commit a miracle and become an amazing tool as quickly pump up the buttocks.Training - an ongoing process, muscle building is slow.Usually the question, how much you can pump up the buttocks, coaches say: two months.During this time your "fifth point" acquire a desired shape and elasticity.

5 important rules

  1. Strain press: abdominal muscles should form a tight corset around the waist and thus fix the spine.
  2. Keep your back straight: not buckle, do not slouch.
  3. Keep your knees over feet: this is the right bottom position.
  4. heels fixed on the floor.
  5. Breathe smoothly in time with the movements.

Work This mode allows you to understand how to pump up the buttocks and prevent excessive stress on the joints, muscles stretching.

complex exercise

When you know whether squats help pump up the buttocks, and why they perform, can proceed to the daily training.Each exercise is done 15 times.

Average squat

improves the condition of the leg muscles.

  1. Stand up straight, feet on the width of the pelvis.
  2. Inhale, take the ass back, bend your legs at the knees.
  3. Exhale, straighten legs.


affects the gluteal muscle, the outer and inner thigh muscles.

  1. Stand up straight, feet wider than shoulder width arrange and socks - in the side.
  2. inhale scroll down, you exhale straighten.

narrow staging stop

emphasis on the gluteus maximus muscle.

  1. feet put together.
  2. Perform squats similarly to exercise 1.


Exercise on the development of the gluteal muscles.

  1. Cross your legs.
  2. Inhale, pull the pelvis backwards.Legs bend to a right angle at the knees.Form the body weight on the leg facing front.The second leg should not touch the ground heel.
  3. Exhale, return to starting position.


increasing the load on the buttocks.

  1. Put your feet on the width of the pelvis.Lift one heel up.
  2. Inhale, pull the pelvis back, bend your legs.Shape your body weight on a fully standing on the floor of the foot.
  3. Exhale, return to starting position, repeat with the other leg.


significant load increase, its distribution in the buttocks, back of thighs and back muscles.

  1. Lean hands on the chair.Stand on one leg.Second pull the forward bend at the knee and keep on weight.
  2. Inhale as you squat on one leg.At the same time, move the torso forward and free leg back.
  3. Exhale, return to starting position.

also useful jumping squats and breeding feet apart.They train the heart and stamina.Our complex will help you pump up the buttocks at home and help the legs become slender.