"Like a nut": how to pump up the ass
Which girl wouldn't want a gorgeous ass? Everyone wants it, to someone it is given by nature, and someone diligently "shakes" it in the gym. A booty that other females will envy, and, attracting men's views, is not given just like that, it takes a lot of effort and hard work.
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Is it possible to pump up the ass
Small, saggy, inelastic priests - this is a big problem for many girls and women. They are lost in conjecture how to get a beautiful, impressive, elastic, convex and fit fifth point. You need to revise your diet, start playing sports, observe the regime, work hard in this direction. 
Let's remember a little anatomy to understand where and which muscle is acting. The muscles of the fifth point are the back plane of the thighs (straighten the torso and take the legs to the side and back). The picture shows that most of the volume of the buttocks is a large muscle, the appearance is formed from its type. The purpose is to straighten the body and take the leg back. The middle and small muscles are in the upper part of the buttocks and are generally completely covered by the gluteus maximus muscle. Their role is to move the legs to the side. 
How to pump the ass correctly
To avoid a flat ass and the desire to build muscle, you need to use strength training, they give the curves and shape of the hips and buttocks. Thanks to fitness, fat burning only accelerates, therefore, to pump muscles, work must be done with strength, in the gym. All exercises on the buttocks (it is necessary to load them, and not the muscles of the back or legs) are performed in slow motion, in one hundred percent concentration. Large muscles are very tireless and instantly adapt to unusual loads, therefore, squeeze and stretch them to the maximum (it should be hard at the end of the exercise). For beginners, it is especially important to devote to mastering the technique, do not rush and rush to squat with weight.
It is worth doing 1-2 days a week, without being lazy. 
There must be a warm-up before the main exercises in order to warm up the muscles, warm up the joints, raise the degree of the body and protect yourself from unnecessary injuries, it needs to be given 5-10 minutes. After warm-up, squats with dumbbells or a barbell are done (5 sets of 10-15 times), legs are wider than shoulders, pelvis back, chest forward, deflection in the back, head straight, look in front of you. If the ass is small and it just needs to be tightened and made elastic, then the training should be with a solid weight (2 times a week, 4-5 sets of 5-9 repetitions). If the dream is to make the ass visually smaller, then the tasks must be performed with small weights, but at the same time, you will have to do 5-6 sets of 18-20 repetitions 5-6 days a week. 
Shoulder bar lunges with alternating legs. You need to stand in a comfortable position, step forward with the first leg (when squatting, the leg in the step forms an angle of 90 degrees, and the second in the lower angle does not reach the floor). The back is straight, the back is deflected, the knee does not protrude over the toe, the second leg is on the toe. Alternately rearrange your legs, doing the same number of repetitions. 
Deadlift (4 sets of 10-15 times). The starting position is to stand upright, knees bent, legs parallel to each other, grip the bar from above, the back is straight, and the lower back is bent. While inhaling, slowly lower the bar to the floor, sliding along the legs, the butt will go back, the knees bend slightly, and the body bends forward. On exhalation, slow ascent. You need to finish your workout with a 5-10 minute stretch. Stretch all the muscles that have been worked out to give them elasticity and plasticity.
How to pump up your ass at home
You don't have to go to the gym to make your ass beautiful, because some people don't have the time and opportunities. It is enough to devote 30-40 minutes per day and for the exercises you will only need a rug and a couple of dumbbells (if they are not there, take plastic water bottles). The most effective exercises are squats and lifting the buttocks off the floor. Lying on the floor, handles on the sides, legs bent at the knees (feet touch the floor). Extending the legs, it is necessary to throw the weight of the body onto the shoulder blades, then return to the original position (the muscles of the calves and priests should be stretched). 
Squats with a load will shape the hips and calves, legs noticeably build... You need to perform these exercises every day for a month, adding weight. Another effective task is to swing your legs back. Kneeling, bend your leg parallel to the floor and swing back with zeal. Household chores and sports can be perfectly combined, for example, while you wash the dishes (go to work, ride in transport), squeeze and unclench the gluteal muscles, and when cleaning the house, just walk on tiptoe and sometimes swing your leg back, to the side or forward, lifting the legs as high as possible. 
How to quickly pump up your ass
Most people think that if you practice constantly, it won't take long to get results. Yes, the muscles will come into activity and noticeably tighten, but "Brazilian priests" cannot be achieved so quickly. And a quick result will be seen after 3 or more months of hard work, and a real, incomparable effect should be expected in at least six months, a year. 
To speed up efficiency, it is worth adhering to a few mandatory points: food- no sweets and buns, use cottage cheese, milk, eggs, meat and sea fish (muscles will not grow if they lack protein); workouts 3-4 times a week, at least 40 minutes a day; when exercising, you need to use the maximum allowable weight (no more than 5-10 kg). 
Pump up your ass at home in a week
Compliance with proper nutrition, sports exercises several times a week, running are the basis of good physical condition. Walk more, to the store, from work, or just walk. Walk up the stairs, the higher, the more active. Raising your legs, the work goes on one buttock, then on the other. When lifting, try not to rest and tighten the muscles of the butt point. 
Walking on the buttocks is also a very effective exercise. We sat down on the floor, legs next to each other, back straight. From this position, move your booty forward a couple of meters, then back. 10-15 minutes a day and the butt will be like a nut. Lead an active lifestyle - and, following all these rules and guidelines, you will achieve excellent results in the shortest possible time. In conclusion, we can say - regularly work on yourself, this should become your life.
