Gluteus muscles, or simply the ass, are considered to be one of the main symbols of sexuality. And it is for this reason that women have always paid special attention to this part of the body. However, for men this topic is actual. After all, because of the sagging gluteal muscles, the appearance can be ruined. Accordingly, and the figure will become less attractive. In this article we will talk about how to pump the ass. For a week results can be obtained if you approach training with all your responsibility. The main attention in this article will be given to those exercises that are quite easy to perform at home.

How to pump the ass in a week? Effective exercises for the buttocks

Combine business with pleasure

Before moving on to the question of how to pump the ass in a week with exercise, it's worth considering massage. This is a great way to achieve excellent results. During the massage of certain parts of the body, there is an effect on absolutely all systems, from the vessels to the skin. By manually massaging the body, the skin of the buttocks will become healthy and velvety, even if earlier it was flabby. This is due to the fact that muscle fibers are tightened and tissue nutrition is improved.

No one canceled training

Regardless of the solid size of the gluteal muscles, very few people are deliberately engaged in and from improvement. Naturally, in the first place this applies to those people who spend most of their time in a sitting position. And if they started to think about how to pump the ass in a week with the help of going to the gym, it should be understood that it will be very difficult to do this. Exercises for pumping appropriate muscles there is a fairly large number. But, despite the fact that many of them are effective, the best result will be provided by those classes, the purpose of which is a small tightening of the buttocks. How to pump the ass in a week? Or at least to achieve certain results during this time? If we are talking about young sports guys and girls who want to increase a little muscle mass, then it will be quite easy to achieve excellent results. However, if it is necessary to return to the pope the elasticity lost as a result of a long sedentary lifestyle, one should mentally prepare oneself for heavy training.

What should I reject?

If you are thinking about how to pump the ass in 1 week, first of all it is necessary to refuse not only alcoholic products, but also from soda. Champagne, low-alcohol cocktails, beer - this should not be in your life. If you do not get to give up completely of carbonated water, then you should exclude at least sweet drinks. The most useful for the body are freshly squeezed juices. From alcoholic products it is possible to use only natural wine. And then in a small amount.

If you want to answer for yourself on the question of how to pump the ass in 1 week, then you will have to forget about smoking. If you immediately stop this addiction, it is necessary to reduce the use of cigarettes to the minimum mark. After that, forget about the bad habit will be much easier.

Do not forget about proper nutrition

A good form of support is necessary constantly. To do this, do not eat fatty foods, sausages, a variety of sauces, flour products. Harm to a figure can put and coffee with chocolate if to use them in a plenty. Pay attention to greens, vegetables, lean fish with dairy products, nuts and fruits.

Do not forget that each person is individual. Therefore, cardinally changing its daily diet, it is first of all to listen to sensations. You can determine on your own how much you need to use a certain product. In the event that something you do not like, do not force yourself to eat through strength.

Without which you can not start training?

It is necessary to perform a warm-up if you want to understand how to pump the ass in a week. Exercises without a warm-up complex will be less effective. The warm-up can be completely replaced by voluntary dances. This will not only improve your mood, but will also help you to work out new movements, which is especially important if you attend dance parties. In addition, it was noticed that in amateurs dancing a priest with hips are always in excellent condition. Warm-up should be given about 20 minutes, after which you can safely go to the main exercises.

Go to the main workout

If you want to understand how to pump the ass in a week at home, then you should perform some basic exercises. They are as follows:

1. "Mountaineer". In order to perform this exercise, you need to take an emphasis lying. Place your hands on the width of your shoulders under your chest. In this case, the legs must be straightened. After that, start moving one leg forward, trying to touch the knee to the chest. Then the exercise should be repeated with the second limb. Follow the movements as slowly as possible. Increase the speed is necessary only after the complete development of technology.

2. With the help of a lunge on all fours, you can achieve good results and understand how to pump the ass in a week. It is required to get on all fours. The arms with legs should be located on the width of the shoulders. After this, it is necessary to slowly raise the right hand forward, while simultaneously pulling the left leg back. The limbs and back must be straight. The same movements should be repeated with the left hand and the right foot.

3. Help to achieve good results and simple leg lifts up. Want to understand how to pump the ass and press? For a week with the regular performance of this exercise you can achieve good results. The movements are simple. You have to lie on your back with your hands on the body. After this, it is necessary to start raising your legs up to the level until you get an angle of 30 or 45 degrees. Having reached this position, it should be frozen for 30-60 seconds. After that, we must return to the starting position, rest for a few minutes and then repeat it.

It is worth to sign up for classes in the gym

The above exercises can bring the greatest effect to girls. But guys, in order to answer the question of how quickly to pump the ass in a week, more serious training is needed. And for this you should visit gyms. But girls do not need to reject this option. What exercises can be performed in a specialized hall?

1. A sufficient type of training is the deadlift. This exercise will help answer the question of how to pump the ass and legs for a week. A certain load will receive and the muscles of the back. What to do? Take the bar and place it in front of you. Holding your back arched, you must lean forward, bending your knees in your knees, and also pulling your hips back. It is necessary to take the bar, placing the hands on the neck on the width of the shoulders. Hvat should be straight. Straighten slowly, feeling the tension in the gluteus muscles. Returning to the starting position, you can not lower the bar to the floor. Hold it about 2 cm from the floor.

2. Jumping on the steps can be performed not only in the gym, but also at home. It is necessary to take a chair, the height of which does not exceed 50 cm. Step away from it centimeters by 9, strain the ass and jump on the chair. After that, you should jump off and repeat the exercise again.

3. To answer the question of how you can pump the ass in a week, such an exercise as bending the legs on the simulator will help. With the help of it you can develop the buttocks and muscles of the thighs. The training is quite simple. You just need to put in the right weight and start working on yourself.

4. Do not forget about such a simulator as a stepper, if you want to understand how to pump the ass in a week. The photo of this device is shown below. This simulator is available in almost all rooms. With the help of it you can achieve an excellent result. If there is no stepper in the hall, then you can use an ordinary bicycle.

Cardio will help increase the elasticity of priests

To achieve excellent results, you can use walking on a treadmill (uphill). Also, there is always the opportunity to simply run into any high ground if there is no desire (opportunity) to visit the gym and use exercise equipment.

In the event that the sports level is high enough, you can begin to perform interval training, which will replace exercises that require a constant pace. Due to such loads, fat oxidation is accelerated, which contributes to the achievement of good results.

If you want to achieve maximum results in a fairly short period of time, you can turn your attention to sports nutrition. Due to harmless and effective additives it will be possible to greatly enhance the effect of training, to help the muscular tissues to recover, and therefore to grow.


Carrying out all the above recommendations, you can get excellent results in just a few workouts. And it is best to combine home workouts with hikes in the hall. Only regular and hard work on yourself will help achieve what you want in a short period of time. Well, do not forget about the sport lifestyle. Good luck in your endeavors!