How to pump up the ass ?

How to pump up the ass ?

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How to pump up the ass?

Owners beautiful elastic priests unwittingly attract the eye of men.If you want to become one of them, you need to perform daily set of exercises for tightening the buttocks muscles.Its not necessarily do in the gym - it is possible to work out at home.

So, how to swing your ass?


next set of exercises, if you will do it regularly, can help you find that perfect form of priests, of your dream.


This exercise is performed for warming muscles.From the squat jumping committed to lifting your knees to your chest (sit in a squat, hands touch the floor, jumps up, pushing your feet off the floor, presses his knees to his chest).Do 3 sets of 5 jumping.Gradually increase the number of repetitions and approaches.You should feel that warmed up and ready for training.

Squats Squats - the most effective exercise to train the buttocks muscles, even if you do not post.

  1. legs wider than shoulder width apart, toes slightly apart.Hands can be held at the waist or in front of him.
  2. performs deep squats.
  3. rises, not straightening the legs fully, greatly straining the gluteal muscles.Try to get as low as possible.

exercise any of 15 repetitions, rest 30 seconds and do another approach.

Squat with the ball

If there is no ball, you can use a pillow.2 sets of 15 times.

  1. clamped ball or pillow between your legs, knees To reduce greatly.
  2. Sit down as low as possible, keeping your back straight.Do not relax your buttocks.

"walking" on the buttocks

This exercise will not only help pump up the ass, but also strengthen the lower back and hamstrings.

  1. Sit down on the floor as much as possible to strain the buttocks.Legs straight, try to keep your heels on weight.
  2. Start "walk" on the buttocks, back and forth.

Lifting hips

  1. Lie down on the floor belly.Bend your knees.
  2. Raises hips upward, pausing for a few seconds at the top.Repeated 15 times.

Lifting legs

  1. stands on all fours, resting on elbows or hands.Sag at the waist.
  2. Raises (push), one leg bent at the knee up.And perform 15 times without dropping a leg on the floor, complicate exercise: lift the leg to 2 accounts, ie,raised, they were detained for a few seconds, raised even higher.15 once again.
  3. Repeat the exercise with the other leg.

This complex is within a short time will help you make the ass rounded and firm.Between exercises you should take a break a minute.

Other exercises can be found in the article How to pump up the ass.