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How to pump up the ass - 10 most effective exercises

As you know, most men in girls value not big breasts at all, but a beautiful ass. That is why we should pay special attention to this part of the body.

How to pump up the ass at home and make it beautiful and supple? It is quite real and doable. All you need is the desire to regularly repeat fairly simple exercises that youll talk about tochka.net. And then after a month your rear view will radically change and make you smile at the reflection in the mirror.

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To pump up the ass, that is, to build muscle and give them the desired shape, choose workouts using weight (barbells, dumbbells, weights or bodybar). In this case, 2-3 workouts per week will be enough, and each exercise needs to be performed 4-5 sets of 5-8 reps.

And if your goal is to visually reduce the buttocks, refuse additional weighting. In this case, all exercises will have to be done more often: 5-6 times  per week and in larger quantities: 5-6 sets of 18-20 repetitions.

How to pump up the ass, exercises, fitness, exercise, ass

How to pump up the ass  gettyimages

The most effective exercises, how to quickly pump up an elastic ass that you can perform at home

Download ass squats

Its certainly possible to pump up the ass without squats, but not so quickly and efficiently. If you want to notice the result in a few weeks, you still have to turn to this exercise.

Squat is a basic exercise that allows you to work out not only the butt, but also the legs, back and even the abs.

For the correct execution of squats, stand up straight, legs slightly wider than shoulders Steroids for Sale Online in UK. Squat, taking your buttocks back and as if sitting in an invisible chair. Having reached an angle of 90 degrees, rise, also transferring the weight back. Do every fourth squat, lingering for 10-30 seconds at the lowest point.

At an advanced level, pick up a dumbbell, barbell or bodybar. Weights seriously increase the load.

Squats are done deeply, the ass must be brought back as much as possible, keep your back straight. Squat to the lowest possible position: the lower you go down, the more your buttocks will be involved in a squat.

By the way, squats effectively relieve cellulite. Remember the simple rule - the more you squat, the faster the priest becomes seductive.

How to build muscle in the buttocks: exercise Bridge

Lie on the floor, arms extended along the torso, bend your legs and move them as close to the buttocks as possible. Now lift the pelvis, making a bridge and tightening the muscles of the buttocks. When doing this exercise, lean on your hands, then the load will be distributed evenly, and the vertebral section will not be overstrained Steroids for Sale Online in USA. You can stay in this position longer if you feel the effect, for example, trembling. Do this exercise "ladder": 3 sets of 15, 12, 10 reps.

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 Raising the pelvis with the leg extended up

This exercise is very similar to the previous one, but even more effective Order Anabolic Steroids Online. Lie on the floor, bend one leg at the knee, and stretch the other up. In this position, lift the pelvis, squeezing the muscles. Do 15 repetitions in each set, 6-8 sets. To pump up the ass more efficiently, the leg can be loaded with a weighting agent.

How to pump up the ass, exercises, fitness, exercise, ass

How to pump up the ass  gettyimages

How to pump up a girl's ass: swings back and to the side

The easiest exercise for elastic priests. Become, grasp the back of your chair with your hands and swing back and to the side. Do not accelerate, work out your muscles slowly. Do not rest at the lower point of the swing, but immediately throw the leg up.

How to pump up ass at home: exercise Lunges

The most important exercise for a beautiful priest. For weight loss, they are not so effective, since they help build muscle mass. When they are performed, the gluteus maximus muscle and the anterior surface of the thigh and lower leg work. Pick up the dumbbells, stretch them along the body and proceed to lunges. You can do them both locally and moving forward around the room. The wider the step - the more gluteal muscles are involved. In this case, be sure to keep your back straight, and the knee of the hind leg should touch the floor.

How to pump up the ass, exercises, fitness, exercise, ass

How to pump up the ass  gettyimages

How to build muscle buttocks: swings back on all fours

This is a very useful exercise Legal Steroids for Sale. Just get on all fours and swing back, say 50 with one and 50 with the other foot per day. Exercise will also be effective. "ladder": 3 sets of 15, 12, 10 reps. If this is too easy for you, increase the number of repetitions or put a dumbbell under the knee and raise your leg with it. When performing the exercise, do not relax the muscles of the buttocks.

 How to pump up the press and ass: exercise Stool

Press your back against the wall and sit down, as if you were sitting in an invisible chair. Hold on like this for 30 seconds, then rest and do 2 more approaches. Try to increase the time by 10 seconds every day.

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How to pump up the buttocks: hips

Another very effective exercise on the ass Safe Steroid Store. Lie on your stomach, bend your knees. As you exhale, raise your legs up, linger in this position. Do 2 sets of 15 seconds each.

How to pump up the ass, exercises, fitness, exercise, ass

How to pump up the ass  gettyimages

Shaking our legs and ass: jumping on a hill

Find a stable stable pedestal with a height of about 30-40 cm and jump on it. Do 4 sets of 10 reps. If this exercise starts to come easy for you, grab a dumbbell or put weight on your feet. You can do this exercise on the steps.

 How to pump up the press at home: stealing deadlift

Stand in position "legs slightly wider than shoulders", take a dumbbell or barbell and begin to lean down, bringing the body forward, and putting the ass back. Do 4 sets of 10 reps.

Pumping up the ass without squats and weight exercises is possible with the help of cardio training.

How to pump up the ass, exercises, fitness, exercise, ass

How to pump up the ass  gettyimages

 Cardio for elastic butt

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