The gluteus muscles, also known as gluteus, consist of the gluteus maximus, gluteus minimus and gluteus medius. The buttocks are the strongest muscles in the human body, but sometimes they are covered with a layer of fat. If you want to have a rounder butt, build muscle by exercising regularly and making the right decisions, for example by doing aerobic exercise to tone and build muscle, adopting a healthy diet to reduce fat and gain muscle. Also, wear clothes that make your butt look more attractive.
Step
Method 1 of 4: Doing Multiple Postures
Step 1. Perform a half-squat posture (squat)
This movement is very useful for strengthening the lower body and back. Stand straight with your feet hip-width apart and resting on your heels. Bend your knees to lower your hips as if you were sitting in a chair and then stand back up straight.
- Do this movement 3 sets of 10 times each.
- For best results, do squats with a variety of movements 5 days a week.
- The results are only visible if you practice consistently for 4-5 weeks.
Step 2. Do squats with arabesques
This exercise combines squats with ballet moves that work to lift your glutes by tightening your glutes and hamstrings. The trick, do squats as usual and when you get back up, lift one leg straight back while straightening both arms forward.
- Transfer your weight to the leg you are standing on so you can maintain balance.
- Lower your legs and do squats according to the instructions above.
- Repeat this movement 15 times for each side.
Step 3. Lift your legs straight out in front of you
This movement is a counter exercise after you do squats with arabesques. Stand holding the edge of the desk or chair back. Lean slightly forward while lifting your right leg straight out in front of you.
- Before lifting your leg, slightly bend your left knee, pulling in your abs, and making sure that both sides of your hips are at the same level.
- Raise your right leg as high as you can and hold it as high as you can while keeping both sides of your hips at the same level.
- Do small swings up and then lower again slowly. Do this movement 30 times and then repeat the same movement by lifting the left leg.
- Use a chair or table as a place to rest when leaning forward.
Step 4. Do the lunge posture
This posture is useful for strengthening the front and back legs, buttocks, and hips. Stand straight with your feet hip-width apart. Step forward with your right leg 0.5-1 meter and then bend both knees at the same time. Lower your left knee to the floor while making sure your right knee is directly above your ankle.
- Hold for 2 seconds or do 2 small swings and then stand back up.
- Practice for 30 seconds. After resting for a while, do the same movement by moving your left leg forward.
Step 5. Do side squats
This movement is useful for tightening the inner thigh and outer thigh muscles. Stand straight with your feet hip-width apart. Step your right leg out to the side while bending your right knee and straightening your left knee.
- Hold on after you've lowered yourself as low as possible and then come back up straight. Do this movement for 30 seconds. After resting for a while, repeat the same movement by stepping your left foot to the side.
- Make sure the bent knee is directly above the ankle as you move down.
Step 6. Do the bridge posture
This exercise is useful to strengthen and shape the buttocks muscles. Lie on your back on a yoga mat. Place both feet on the mat and spread them hip-width apart. Raise your hips as high as you can without lifting your head, neck and shoulders.
- Activate your core muscles and try to straighten your body from your knees to your chest.
- Hold for 3 seconds then lower your hips slowly. Repeat this movement 10 times.
- To make it more challenging, straighten your right leg up. After holding on for a while, lower it back down to the floor slowly. Do this movement 5 times for each leg.
Method 2 of 4: Doing Aerobics Exercise
Step 1. Practice by running or walking on an incline
So that the muscles of the buttocks that have been formed look more prominent, practice aerobics. To get maximum results, choose exercises that simultaneously shape the lower body! Running or walking up an incline provides both benefits.
- Adjust the position of the treadmill so that it climbs 5-7%.
- Start practicing aerobics for 30 minutes a day 3-5 days a week. Extend the duration of the exercise gradually.
Step 2. Practice going up and down stairs
Another way to tone your buttocks with aerobic exercise is to run or walk the stairs. The best place to train is the stairs in a sports stadium, gym, library, or apartment. Relax your body as you descend the stairs and activate the muscles throughout your body as you ascend.
- Do interval training by climbing long stairs as a quick way to burn fat.
- If there are no long stairs, use a treadmill to do heavy intensity interval training such as climbing stairs. Do not lean on the handle on the machine during practice.
Step 3. Practice outdoors
Hiking in the hills or along the trail for hikers in the mountains are great ways to build your glutes while practicing aerobics. Look for walking tracks in the nearby area. Maximize your workout results by carrying a 4-5 kg backpack on your back.
If there isn't a walking track nearby, use the treadmill at the gym by setting it so you feel like you're walking on a track
Method 3 of 4: Adopting a Healthy Diet
Step 1. Eat large portions of fat-free protein
Protein plays an important role in building the fat-free muscle mass needed to get a beautiful buttocks and helps the body burn calories. Get protein intake from healthy foods, for example by eating fish, chicken, fat-free red meat, food products from cow's milk, and eggs.
- The amount of protein needed must be adjusted to body weight, exercise intensity, and diet. Consult a doctor or licensed dietitian to find out how much protein you need.
- In general, fat-free protein that should be consumed at each meal is 15-25 grams.
- Green plants, such as kale, spinach, and broccoli are very high sources of vegetable protein.
Step 2. Drink water as needed
Sufficient water needs make the body's organs function better and increase calorie burning. Get used to drinking a glass of water when you wake up in the morning to accelerate the body's metabolism. The amount of water to drink depends on the body's metabolic processes and intensity of exercise, but the following guidelines apply to many people:
- For men, drink 3 liters of water every day.
- For women, drink 2 liters of water every day.
Step 3. Eat healthy carbohydrates
To gain fat-free muscle, don't eliminate carbohydrates from your diet. Healthy carbohydrates are a source of energy that keeps you fit and active, for example by eating whole grains, brown rice, sweet potatoes, and legumes.
Step 4. Stop eating junk food
Lose fat deposits and enlarge buttocks muscles by avoiding foods that are high in fat and sugar content. Avoid sweets, fizzy drinks, processed foods, salty snacks, and fatty fast foods, such as burgers and pizza.
Method 4 of 4: Wearing Clothes That Make Your Butt Look Rounder
Step 1. Wear jeans with eye-catching back pockets
The clearly visible pant pocket makes people pay attention to your buttocks. Look for jeans with a slightly high back pocket so that the buttocks seem denser and rounder.
Step 2. Wear jeans that fit your body size
For men and women, one way to make your butt look attractive is to choose jeans that fit your body. Baggy pants will hide your strengths! Leave the baggy pants and wear pants that show the shape of your butt.
Apart from exercising, don't wear worn out sweaters or leggings
Step 3. Choose trousers and skirts with a high waist
Skirts, trousers, and dresses with the right waistline make the buttocks stand out. Choose high-waisted jeans, skirts that narrow at the bottom, and flared dresses with tight waists.
Step 4. Tie your waist
If you're wearing a loose-fitting blouse or dress, tie it around your waist with a belt or scarf. If the waist looks smaller, the buttocks seem bigger and rounder. If it matches the clothes you are wearing, tie a flannel shirt at the waist.
Step 5. Wear high heels
Your butt will look more prominent and rounder if you wear high heels, especially heels with a pointed toe. However, remember that the habit of wearing high heels can cause back and leg injuries. Choose high heels that are comfortable to wear while walking and limit it to 1-2 hours a day.
Step 6. Buy pillow-lined panties
For those of you who don't have time to train at the gym, but want to have a round butt, wear pillow-lined panties that contain silicone gel. This layer makes the buttocks look rounder instantly.
Silicone pillows are available for both men and women. If you are a guy who wants to make his butt look rounder, buy trousers or shorts that are layered in the buttocks
Step 7. Buy panties that lift your buttocks
If you don't like wearing layers, look for panties or corsets that are designed to lift and tone your butt. There are panties that are sewn with a special pattern so that the shape of the buttocks is more prominent, but there are also those that serve to lift and support the buttocks. Panties to shape the buttocks can also flatten the abdominal muscles and reduce waist circumference.
Tips
- Do buttock muscle building exercises according to your body condition.
- Stretch after working your lower body. Do the number 4 stretch, dove posture, and touch your toes to reduce muscle soreness that appears the day after your workout.
