How to pump up the buttocks at home for 20 minutes a day

Professionals of fitness argue that the elastic and tight buttocks can be obtained only by assiduously sweating in the hall. This is not quite true. You can pump up the buttocks at home. To do this, you need to stock up dumbbells of 2 kg and a set of exercises, which will be described below. Dumbbells can replace 2-liter bottles of water.

Before you figure out how to pump up the buttocks at home, it's important to master several rules - as important as the exercises themselves are.

1. Special diet. Reducing calories and eating one salad, pump up the buttocks at home (and in the gym) will not work. It is important to change the diet so that the consumption of calories is higher than their intake. It is also necessary to reduce the percentage of fats and carbohydrates by increasing the amount of protein. For example, in this way: 40-10-50% - of proteins, fats and carbohydrates, respectively. To give preference in this case follows complex carbohydrates: oat flakes, buckwheat, pasta from durum wheat , etc.
2. Aerobic exercise, i.e. Running, aerobics, fitness with high intensity. Before pumping the buttocks at home, and in the fitness club, it is important to drive off excess fat from them, right?

Complex for tight buttocks can be formed from the following exercises:

1. The falls. Taking dumbbells in hand, take the starting position: the legs together, the back is straight. As for the "times", take a step with your right foot forward and, transferring the center of gravity onto it, sit down so that the thigh is strictly parallel to the floor. It is necessary to ensure that the knee of the left leg does not touch the floor. Hold in this position on the account of "two" and "three", having deflected the case back, with effort push off with the right foot. Repeat 15 times for one leg and the same for the other.
2. Squats. Again in the hands of dumbbells, legs together, apart slightly wider than shoulders. Slowly, with effort squat, pulling the buttocks back. Having reached the bottom point, a little delay and just as slowly return to the starting position, using only the strength of the gluteal muscles. In the extreme upper point, maximally tighten the gluteal muscles. Be sure to ensure that the back was straight and not included in the work. 15 repetitions.
3. The mahi bent leg. Starting position: kneel with support on bent at the elbows hands. Pull the right leg to the chest and then lift it up with a force so that a right angle is formed between the thigh and the shin. Perform 15 reps with each leg.
4. Flies a straight leg. The starting position and the task are preserved, with the only difference being that the flies should be produced by a straight leg with a slight delay at the top point, when the leg is maximally straight. Also for 15 reps.
5. Bridge - the leader among exercises designed to improve the shape of the buttocks. Lie on your back, legs bend at the knees and lean on your feet. Maximally squeezing the buttocks (to make sure that the waist is not too crooked), tear them off the floor and raise them as high as possible. Hold at the highest point, return to the starting position. Repeat 15 times.
6. The next exercise is great not only for those who want to know how to pump up the buttocks at home, but also for those who want to give roundness to the forms. Lie on the stomach, legs bent at the knees, keep in such a way that the heels touch each other. The head rests on the arms bent in the elbows. Slowly tear off the legs from the floor, returning them to their original position. So, gently spring, make 15-20 lifts of the legs.
7. Starting position: lie on its side, lower leg bend at the knee and lie on top of it. It turns out that you are lying half-turned on a bent leg. The upper leg should be stretched so that the foot is parallel to the floor. Turning the head and body as far forward as possible, raise the straight leg as high as possible. After 15 repetitions, change your leg.

Apparently, there are a lot of ways how to pump up the buttocks at home. The case for small: observe the basic fitness rules, persistently adhere to the plan and regularly perform the exercises.