Effective methods for pumping the buttocks..
Deadlift
Stand in the position of "legs slightly wider than shoulder width", take a dumbbell or barbell and begin to bend down, pushing the body forward, and putting the ass back. Do 4 sets of 10 reps.
You can pump up your butt without squats and weight exercises with the help of cardio workouts.
Cardio for an elastic butt:
Running or walking on a treadmill "uphill"
Running on a level surface tends to shrink your glutes.
Interval training
Prefer interval workouts to workouts at a measured pace. This way the fat will "oxidize" faster and the efforts to give your bottom the perfect shape will sooner be crowned with success.
This is a very useful exercise. Just get on all fours and swing back, say, 50 with one and 50 with the other foot per day. Implementation of the "ladder" exercise will also be effective: 3 sets of 15, 12, 10 repetitions. If this is too easy for you, increase the number of reps or place a dumbbell under your knee and lift your leg with it. Do not relax the muscles of the buttocks during the exercise.
High chair
Press your back against the wall and sit down as if you were sitting on an invisible chair. Hold on for 30 seconds, then rest and do 2 more approaches. Try increasing the time by 10 seconds every day.
Stand in the position of "legs slightly wider than shoulder width", take a dumbbell or barbell and begin to bend down, pushing the body forward, and putting the ass back. Do 4 sets of 10 reps.
You can pump up your butt without squats and weight exercises with the help of cardio workouts.
Cardio for an elastic butt:
Running or walking on a treadmill "uphill"
Running on a level surface tends to shrink your glutes.
Interval training
Prefer interval workouts to workouts at a measured pace. This way the fat will "oxidize" faster and the efforts to give your bottom the perfect shape will sooner be crowned with success.
This is a very useful exercise. Just get on all fours and swing back, say, 50 with one and 50 with the other foot per day. Implementation of the "ladder" exercise will also be effective: 3 sets of 15, 12, 10 repetitions. If this is too easy for you, increase the number of reps or place a dumbbell under your knee and lift your leg with it. Do not relax the muscles of the buttocks during the exercise.
High chair
Press your back against the wall and sit down as if you were sitting on an invisible chair. Hold on for 30 seconds, then rest and do 2 more approaches. Try increasing the time by 10 seconds every day.