To get a beautiful shape of the buttocks, it is recommended to train separately the side, bottom and top. Thanks to this, it will be possible to hide the shortcomings concerning the form, and to improve the appearance of the figure. It is necessary to understand how to pump up the upper part of the buttocks to the girl in order to get good results. Train three times a week, paying attention to sports for at least 40 minutes. Each exercise should be repeated 20-25 times, making 3 approaches.
How to pump the upper part of the buttocks?
- Squats with dumbbells . The most effective basic exercise is squats , and thanks to the use of extra weight, the result is increased. For training, take two dumbbells and keep them on the sides. Crouch down, feeding the pelvis back, before a right angle is formed in the knees.
- Makhi foot . Understanding how to pump up the upper part of the buttocks, you can not miss this exercise, which gives an excellent load on the right muscles. We suggest using an expander that will make the body work with great effort. Stand on all fours, placing emphasis on your elbows. Hold the handles of the expander in your hands, and place your foot in the center of the rubber band, which will be stretched when you raise your leg. Do the mahi by lifting the leg as high as possible.
- The half-bridge . To perform this exercise will need extra weight, it can be a pancake from the bar or a heavy book. Place on the floor, bend your knees, and hold the pancake with your hands, which must be kept on the pelvic area. Put your feet on the heels, which will increase the load on the buttocks. Raise and lower the pelvis at a slow pace, fixing the position at the top point.
- A boat with a fitball . Another effective exercise for the upper part of the buttocks. Lay down on the floor face down and hold the fitball between the feet. Hands stretch out in front of you. At the same time, raise your legs and pull your arms to your chest, bending them in your elbows.