Is it possible to pump up your butt at home in one month?

Guitars, guitars or how my dream came true.

Hi all. I want to tell you an amazing story that happened to me. It all started when my favorite site plastic-surgeon.ru celebrated its 10th anniversary. And gifts rained down on users like from a cornucopia. A promotion was announced for free plastic surgery. And, of course, I decided to participate and try my luck.

A little bit about yourself. I am 34 years old, height 159 cm, weight about 58 kg, plus or minus 1 kg. (always walking). I gave birth alone 14 years ago. The body type is sporty... uh... carrot, you know, there are shoulders, but no waist and hips... but there was an eternal belly... which did not go away even with minimal weight...

What the hell is this, I thought and decided to post my photos with a request for abdominal liposuction (photo from the promotion).

And oh, miracle! I couldn’t believe my eyes when I saw myself in the semi-finals of the competition! I was chosen by the plastic surgery clinic Abrielle and the surgeon Maria Grigorievna Levitskaya.

First communication with plastic surgeon M.G. Levitskaya. took place via Skype. I was simply fascinated by this woman! Incredibly pleasant, and endlessly interesting, captivating you into the wonderful world of fulfilling your dreams... Maria Grigorievna suggested not just removing the hated belly, but doing a full body sculpture, lipomodeling with fat grafting of the buttocks... that is... changing the type of figure... this is incredible... from a carrot to an hourglass !

An in-person consultation was scheduled and I went to St. Petersburg! The trip was planned for one day. That is, on the night of departure, in the morning in St. Petersburg, on the night of departure, in the morning of the next day I am at home.

Misconceptions

How to pump up your butt and get firm muscles? First of all, let's understand the myths:

• In a month you can get a “strong nut”. For this purpose, you will have to train for at least a year, give up alcohol, and monitor your diet. In four weeks you will only slightly strengthen your muscles and tone them.
• I can pump up my butt in a month without a barbell with plates, making do with two-kilogram dumbbells. Training with your own weight or with plastic fitness dumbbells will not give visible results. To increase volume, you need a weight of at least 30 kg (depending on physical fitness) and a small number of repetitions in the exercise. High-repetition training is designed to burn fat, it can be compared to cardio training.
• You can gain muscle with intuitive eating. The main assistant in gaining weight is a high-protein diet. Be prepared to eat not only chicken breast, but also consume additional protein.
• The more often the better. Daily strength training will not lead to muscle growth, but to overtraining. As a result, you will feel tired rather than excited about your progress. Tissues must recover from microdamage, so the best option is no more than 3-4 strength training per week.

Exercises

For visible results, it is recommended to visit the gym. If you are a beginner, you can first get by with dumbbells with removable weight plates. Here is a set of exercises:

• Classic squats. Place your feet shoulder-width apart, select a weight that is comfortable for you, and slowly squat until parallel to the floor. Try not to let your knees go forward, while keeping your buttocks back. Always monitor your technique; mistakes can lead to injury.
• Lunges forward. Hold dumbbells in both hands and straighten your back. Step forward and squat down on one knee until it touches the floor. Switch legs and repeat the same for the other thigh.
• Bridge. This is an effective exercise that can be performed with a plate on your stomach, holding it in your hands, or with your own weight. Lie on your back and bend your knees, slightly apart. Begin to slowly lift your pelvis without lifting your shoulder blades off the floor. Hold at the top for 2-4 seconds and slowly lower to the floor. The exercise is useful not only for the hips, but also for the abdominal muscles. This is one of the few options with which you can successfully train at home, including during a forced break in the gym.
• Swing your legs. Get on your knees and rest your elbows on the floor. Begin to move your bent leg back, pausing at the top for maximum tension. For greater effect, use weights by attaching them to your legs. Training at home is also possible, but requires concentration and discipline, the presence of a barbell and plates to regulate weight.

Lipofilling of the buttocks: surgery

It was 12 noon...I came to the operating room...The operating room was equipped with the latest technology...Everything was clean, light, comfortable, and for some reason not scary at all...The friendly nurses undressed me and laid me on the operating table, covering me with a soft blanket...and above me Anesthesiologists began to conjure.

It turned out that I had rather strange veins, so it was not possible to quickly install a catheter to drain the blood and give intravenous anesthesia... I really tormented the doctors! And, of course, it wasn’t very pleasant... We tried first in the hands, but to no avail, then in the neck... The sensations, I’ll tell you... indescribable, the puncture sites were of course anesthetized, but it didn’t really help me... it was a bit painful... But in Eventually my veins gave up and the anesthesiologists inserted a catheter into my neck. I saw what it looks like only after the operation... Then they gave me epidural anesthesia... Well, it’s tolerable, and most importantly, quickly!) I already wanted to relax and fall asleep, but it wasn’t to be! They lifted me from the couch in order to smear my whole body with a yellow disinfectant thing... and then I began to shake in an unchildlike way... either from the cold, or from nerves... I can’t say for sure right now... but it wasn’t very pleasant to smear myself... under my elbows someone held me so that I wouldn’t collapse... Finally, they anointed me all over and put me back... They put a clothespin on my finger, and a cuff for measuring blood pressure on my arm.. And... as I now understand, they began to put me under anesthesia... I didn’t even I remember exactly what I told the anesthesiologist, but I said something...

The operation lasted 7 hours 50 minutes...

This is what the catheters looked like for epidural and intravenous anesthesia:

Mode

Overtraining, as well as lack of physical activity, will not give results; as a result, the volume of the buttocks will not increase. Cardio training for at least 40 minutes five times a week will lead to weight loss.

Perform strength exercises to increase volume in the right places every two days. The best option is to combine cardio and exercises with free weights.

Do not forget about proper sleep - it is during this that the muscles will recover. Sleep at least 8 hours during the day, in a well-ventilated area, and try to go to bed and get up at the same time.

Consultation at Abrielle, August 2014

My husband and I arrived in the northern capital on one Friday in August. From the metro we walked to the clinic, which is located on the middle avenue of Vasilyevsky Island in the residential quarter “New History”. And here... the holy of holies...

To say that the interior of the clinic is beautiful is to say nothing... The interior is perfect, everything is royally chic and harmonious... being in the lobby, you already feel incredibly beautiful, slim, ideal...

I was invited into the office, and I saw Maria Grigorievna Levitskaya with my own eyes... The Lord rewarded the man, he rewarded him like that! Stunningly beautiful, slender, stately, with bottomless emerald eyes, smart and talented! Hooray! This is my plastic surgeon! (for some reason I was already sure that even if I didn’t win the promotion, I would still come and have this operation!)

The consultation was a breeze! Maria Grigorievna gave out a lot of information about the upcoming manipulations, anesthesia and the rehabilitation period, and when it came to my turn to ask questions, I had none left! I left the consultation home satisfied with the completeness of the information and in anticipation of the operation itself (that’s why I was sure that the operation would definitely take place).

I won!

On September 8, 2014 at 21:26 a miracle happened! I turned out to be one of the winners, who was chosen by the Abrielle clinic and plastic surgeon Maria Grigorievna Levitskaya! It was an unforgettable experience! Thank you, low bow to the site, Katerina, the Abrielle clinic and Maria Grigorievna Levitskaya, for making my dream come true.

Surgery to enlarge the buttocks (grade 4 buttock fat grafting) was scheduled for November 12, 2014. The painfully exciting wait began...

During the consultation, the doctor gave me samples of documents that I studied at home, as well as a list of necessary studies and tests that had to be done 7-10 days before the scheduled date of the operation.

Of course, there were some troubles; two weeks before the planned event I caught a cold, and the operation almost fell through! But I honestly underwent intense treatment and by the time I took the tests I was practically healthy... But of course, I was pretty nervous.. ha ha...

November 11, 2014

I arrived at the clinic on the eve of the operation on November 11th. I traveled from Moscow by plane.

Having taken the tram from the metro to the stop of the New History residential complex, I got out and sucked in the air of St. Petersburg! I was overcome by such a variety of feelings that it’s simply impossible to convey! And fears and joy, and anxiety in front of the unknown and happiness from the closeness of the fulfillment of a cherished dream... So, tormented by worries and choking with joy, anticipating magic, I made it to the clinic... The call... and here I am in the already familiar, ideally beautiful hall “Abrielle” ...

They greeted me very cordially and hospitably) The girls at the reception took me to the room... It was another unforgettable moment... The room turned out to be a luxurious hotel room, with beautiful paintings on canvas and hand-painted walls... Comfortable beds completed the harmony of the room.

But that wasn't all! When I entered the bathroom, I was speechless! Unearthly beauty! Once again the harmony of colors and shapes poured into my soul like a balm!

All inspired and tired, I lay down on the bed to watch TV... But the door to the room opened and I saw my favorite plastic surgeon, Maria Grigorievna. We talked a little about this and that, the doctor inquired about my well-being and ordered me to bring documents (agreements and a contract for surgical intervention), since we decided to do the paperwork today so that tomorrow we could devote the day entirely to preparing for the operation and the operation itself. After saying goodbye to my surgeon, I began to study and sign all the necessary documents. There were not so few documents. Several consents for surgical intervention, 2 copies each, and actually: liposuction, fat grafting and anesthesia. As well as a questionnaire and, in fact, the contract itself for performing buttock fat grafting surgery. Before I had time to finish the papers, a very friendly nurse (on duty) came and brought me a very tasty, home-cooked dinner. This is how the day before the magic went on a positive note. Despite my emotional turmoil, I fell asleep pretty quickly...

Dream come true day...

On the morning of November 12, I woke up rested and inspired.. The morning turned out to be truly good) I still didn’t quite believe that this was reality.

It was forbidden to eat and drink before the operation, so I limited myself to water procedures in the royal shower and began to wait for an hour.

At about nine in the morning the nurse on duty came, inquired about my well-being, took my blood pressure and temperature, and showed me disposable supplies for visiting the operating room. She said to wait for the anesthesiologist.

At about ten in the morning the anesthesiologist and his assistant came, we talked for quite a long time, the doctor asked me about all my illnesses, previous operations and allergies to medications. Then followed a detailed story about what types of anesthesia will be used during fat grafting... It turned out to be very difficult! Since the operation was planned to take quite a long time, the anesthesia had to be combined, namely: epidural, endotracheal and intravenous... Yes! Like this! Also, before the operation, they will take half a liter of blood from me and fill the missing volume of blood in my body. special solutions and liquids to prevent severe bleeding, and after the operation they will pour my blood back into me... this is something... I was impressed! The anesthesiologists examined me again and said that we would now meet in the operating room... there were 40 minutes left until hour X...

Soon after the anesthesiologists, Maria Grigorievna came to my room, we discussed the details of the operation, which places would be subjected to liposuction, which ones would undergo fat grafting. After a fascinating conversation, a photo session of my original body was held...

Then my plastic surgeon turned into an artist! They painted on me with potassium permanganate)))) And after the war paint they photographed me from different angles for history...

After an exciting photo shoot, Maria Grigorievna wished me good luck and a good mood and left to prepare for the operation... Soon the nurse on duty appeared in the ward and administered premedication (they gave me a sedative injection in the butt, as I understood), changed me into disposable clothes and... we proceeded to operating room...

Nutrition

To make you happy with the results of a month of training, pay attention to your diet. During strength training, there should be at least 1.5 pure protein per kilogram of weight.

What should be in your diet:

• Chicken breast, boiled or baked.
• Low-fat types of fish.
• Eggs (an excellent option at any time of the day - an omelet made from only whites).
• Seafood.
• Additional sources of protein (protein).

It is better to avoid sweets and fatty foods during the period of gaining muscle mass - this interferes with progress.

Work on yourself with us Select a workout

What are the dangers of uncontrolled loads?

Some believe that daily exercise will allow you to increase your hip size faster. This is wrong. Here are a few facts:

1. An incorrectly selected weight of the barbell will cause unnecessary stress on the knees, which will subsequently lead to chronic diseases of the musculoskeletal system.
2. Incorrect technique, especially when squats, is a direct path to knee injury. If you are a beginner, pay for the first month of training with a trainer who will advise you.
3. Excessive physical activity will lead to chronic fatigue, deterioration in performance, and muscles will not have time to recover.

Intense strength training is prohibited without prior consultation with a cardiologist and diagnosis of possible diseases of the cardiovascular system.

Monitor your load using a heart rate monitor - your heart rate should be within the acceptable range, depending on your age. If the indicators exceed the norm, reduce the intensity of the workout.

Fitness program Janet Jenkins - reviews

Ekaterina
https://goodlooker.ru/hollywood-trainer-press-bedra-jagoditci.html#comment-1811

I lost weight just by doing these two programs. Within a month, I lost 1.5 clothing sizes, and my butt became very firm.

Yana

I lost 64 kg in six months. First there was a change in diet, I calculated my caloric intake and gave up everything. When I reached 54 kg, I started training actively. For the hips I chose the “Hollywood Trainer”. It lasts 20 minutes, plus another 15-20 minutes of warm-up to get the blood flowing. In terms of load, the option is ideal.

Evgeniya

I highly recommend that those losing weight try the complexes from the star trainer J. Jenkins, only with a caveat: firstly, do not forget about the calorie deficit (I gave myself 1300 kcal per day), and secondly, do additional work on the treadmill. After classes, the legs and buttocks simply fall off, and the volume also gradually decreases.

Grigorievna16

https://otzovik.com/review_3400860.html

Advantages:

Efficient is the key

Flaws:

No

I have already experienced more than one home workout, so I have something to compare with)) What I like about training with Janet: - it doesn’t take much time - all the muscles are worked out well - she explains clearly - it’s not boring - and most importantly, there is a visible result! There are also some disadvantages: there is no warm-up before the workout, so I do it myself, and stretching at the end of the workout is not enough for me, I supplement it myself. The ab and thigh workout is divided into two different parts, it is very convenient to alternate one abs day, one thigh day. When performing some exercises, the muscles “burn”, and the next day the strength is guaranteed!) I trained every day, then I started taking one day off, because the muscles did not rest and there was an unpleasant feeling of swelling. When the muscles adapted (about a month later), I increased the load when training my hips using

weights. The result was tangible and noticeable, I like training with Janet Jenkins, she knows how to get a great figure. The big plus for me is that training the abs or legs takes about 20 minutes (with a little more warm-up and stretching), it doesn’t take long at all and you can achieve a good result. Ideally, it is desirable to change your diet, but I did not adjust or remove anything from the menu. If you tackle this issue initially and combine training with proper nutrition, of course the results will be much faster and better. One more tip, I don’t weigh myself, I only measure my parameters with a centimeter. With the help of sports, the muscles are well strengthened, and accordingly the weight may increase, but outwardly everything will be the opposite.

Barbara1408

https://irecommend.ru/content/khoroshaya-trenirovka-dlya-tonusa-i-umensheniya-obema-beder-i-yagodits-lishnego-ne-nakachaet

All of the following applies only to the part on the hips and buttocks (I didn’t do her workout or abs).

Pros:

-good classical base (lunge, squats)

-excellent for those who want to lose excess fat from their legs and butts (there are a lot of swings and abductions of the legs, standing, lying on your knees, abduction to the side, back, forward)

-if you have a figure with a heavy bottom, like me (“pear” in the proto-people), do not be afraid - with this workout you will tone your bottom, but will not pump it up

-works the inner thighs (swings)

-no crazy stress on the knees, no jumping, no sudden jolts (if you, like me, have a crunch in your joints, or have had knee injuries, and you can’t do intense workouts like Jillian Michaels)

-no cardio (IMHO I consider it a plus, since I don’t like interval training)

Minuses:

-there is no continuation of levels with increasing complexity of exercises (after 10 workouts I no longer feel muscle pain the next day after training, you need to look for a stronger workout to replace it, or buy weights)

Warning:

There is no warm-up in the recording, which is very bad, since there are quite strong exercises like lunges and squats, and they start right away. It is advisable to find another video to warm up.

Result: 10 workouts took 2 centimeters from the hips and buttocks. At the same time, she did not limit herself in food (she did not overeat at night).

Tip for not eating at night:

I did a workout at home an hour before bed. It’s very convenient that it’s short, 20 minutes - it doesn’t take much effort. After training, you don’t feel like eating at all, so you won’t be able to eat enough at night, even if it’s usually difficult to resist.

In general, I want to say that this workout will give a good effect and load for those who have not been actively involved in fitness before, as well as for those who return to training after a break.

Good luck and success!

Daria_Kovaleva

https://irecommend.ru/content/raznoobraznye-uprazhneniya-ot-pozitivnogo-trenera-pomogli-podtyanut-zhivotik-posle-rodov

Janet Jenkins is my favorite video tutorial presenter.

Why is it (in my opinion) better than others?

First of all, the exercises she suggests are VARIED and alternate the load on different muscle groups. The first exercise is for the upper abs, the second for the obliques, the third for the lower, etc.

This approach prevents you from getting bored and the workload does not seem so tiring, because... the muscles have time to rest (but not cool down), but at the same time you can perform exercises without interruption.

Before her, I tried to do exercises from Cindy Crawford and was blown away very quickly. As soon as Cindy started doing one exercise, she did it 100 times, my leg was already falling off, and she kept doing it and doing it with a satisfied smile on her face, without announcing how much was left and there was no end in sight.

I don’t like the popular set of exercises for the thighs and buttocks from Tamily Webb (“I want buttocks like these”) because it loads not so much the back of the thigh and buttocks, but the front of the thigh and quadriceps.

Janet Jenkins's complex for the buttocks is lighter, but it loads exactly what is needed.

Janet leads her lesson in a very positive manner. I am especially touched by the way she portrays fatigue - from time to time she inserts remarks like “oh-oh-oh, my muscles are already burning! There are only 8 times left, you have to be patient! I’m trying very hard, let’s try together” - although, of course, her pumped-up body suggests that such a load cannot be a burden to her.

But I like this (albeit stitched with white thread) cunning and attempt to seem closer to the students.

Before pregnancy, I mostly periodically performed a set of thigh exercises from Janet Jenkins, but after giving birth I was left with a small tummy, my muscles were stretched, a standard problem.

About 1.5 months after giving birth, I started doing a set of abdominal exercises from Janet Jenkins and brought this tummy into a more or less decent shape. Of course, it doesn’t smell like cubes (but I’ve never had them), but nothing sticks out either. I did them every day, but sometimes I missed them

1.5 months after giving birth, my waist was 70-71 cm, 3.5 months after giving birth - 65. I’m happy.

RESULT: I deservedly put Janet’s video lessons on my personal “effective and stress-free” list.

I’m writing about what other non-stressful things you can do to maintain your figure.

Here.

Koko_ne_Chanel

https://irecommend.ru/content/moya-spasitelnitsa-28

No matter how much I tried various video workouts (callanetics, bodyflex, Jillian Michaels and others, others), I still return again and again to my beloved Janet Jenkins

Thanks to her, I fell in love with physical activity, it stopped being a burden to me, I don’t have that horror before training that I felt before Gillian’s complexes (she’s just a monster: D), but at the same time I felt my muscles and, most importantly, I lost weight! ! Thanks to her, I got rid of 10 kg! (but I still had proper nutrition).

During these unfortunate 15 minutes, I could sweat so much that I could squeeze it out! My muscles tightened up very well, my abs appeared, and my endurance increased. I used 2 of her programs (“hips and buttocks” and “abs”). At first I only used the first program (since this is my problem area), but then I thought that beautiful abs would not hurt me and added a second one.

She's simply gorgeous! I enjoy every workout, I feel my muscles, and most importantly, I don’t want to die at the end of the workout (like with Jillian). The loads can be varied to suit you, which is a definite plus!

And if you also wear clothes

made of neoprene, the effect of her training undoubtedly increases.

+ Workouts can be adjusted to suit you

+ Explains simply and clearly

+Very motivating

+ Takes a little time

+Very effective

I hope my review was useful to you)