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How to pump up the buttocks at home

sets reps

How to pump up the buttocks at home

How to pump up the buttocks at home? how to pump up the buttocks at home. what exercises to pump up the buttocks. exercises for the buttocks at home.

"Walking on the buttocks" This funny exercise is not suitable for the gym, but it will have an excellent effect on your ass at home. Just sit on the floor and move forward on the floor, and when you reach the wall, move back.

At the office You can train your buttocks at any time - for example, sitting in the office, in the car or in public transport. Just put your legs at right angles and raise and lower your heels.

Women's buttock training - weekly schedule (break between workouts - 1 day) Day 1

pump buttocks home

gluteal bridge with a bar from a sitting position - 3 sets of 12 repetitions

lunges back with dumbbells - 3 sets of 10 reps

pull-ups - 3 trips of 3 pull-ups

hyperextension - 2 sets of 10 reps

Day 2

buttocks home

Leading back with rubber expander - 2 sets of 20 reps

deadlift - 5 sets of 3 reps

stepping on a bench with a bar - 2 sets of 8 reps

gluteal bridge with a barbell - 3 sets of 20 reps

barbell squats - 3 sets of 5 reps

Day 3

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