The gluteus maximus is the largest muscle in the human body that makes up the buttocks. This article describes how to quickly enlarge and tone your buttocks by improving your posture and taking advantage of cosmetic effects, such as wearing certain clothes. In addition, you can perform various movements to train the muscles of the waist, hips, and thighs that give results after a few months or undergo plastic surgery to get permanent results in a short time.
Step
Method 1 of 3: Doing Butt-Forming Exercises
Step 1. Do squats
Stand with your feet shoulder-width apart. Bend your knees and lower your body as if you wanted to sit in a chair. Lower your body as much as you can until your buttocks are at the same level as your knees. Once you reach the lowest position, hold on for a few seconds and then slowly stand up again.
- Do this movement 3 sets of 10-12 times each.
- Squats are a very useful movement to build muscles in the back of the body. So, don't forget to do squats while practicing muscle strengthening.
- If the squat movement using body weight doesn't feel heavy, take advantage of the extra weight. While doing squats, hold dumbbells with both hands and place them across your shoulders.
Step 2. Do squats with one leg for a more intense workout
Stand with your right leg slightly bent at the knee and raise your left leg to knee level. Make sure that your bent knee is no further than your toes. You can practice while holding onto a wall or the back of a chair to maintain balance. Press your right heel into the floor and hold for 10-15 seconds. Lower your left leg then do the same movement by bending your left knee and lifting your right leg.
- Do this movement 3 sets of 5-10 times for each leg.
- Start practicing squats while lowering your body gradually. Try to lower your body lower during the next move.
Step 3. Do lunges
Stand straight with your feet shoulder-width apart and pull your shoulders back. Step forward with your right foot and lower your body until your knees form a 90° angle. Make sure your right shin is perpendicular to the floor so that your knee is directly above your ankle. The leg muscles will be strained if the knee is further forward than the ankle. Lower your left knee as low as you can, but don't touch the floor. Hold for 3-5 seconds then return to the starting position.
- Do this movement 3 sets of 10 times for each leg.
- Use weights to increase the intensity of the exercise. Hold light dumbbells, 1 dumbbell in 1 hand. Weights make strengthening exercises feel more challenging and more rewarding.
- The lunge movement is useful for strengthening the buttocks in preparation for more intensive muscle-strengthening exercises, for example to do deadlifts and squats.
Step 4. Challenge yourself by doing lunges while walking
Instead of returning to the starting position after a lunge, transfer your weight to the front leg and then move the other leg to perform the next lunge.
- Do this movement 3 sets of 10 times for each leg.
- Reduce the stress on your knees by taking small, slow steps. When walking, focus on technique, correct posture and balance, not speed.
Step 5. Do the bridge posture
Lie on your back on the floor bending your knees and placing your feet on the floor. Lift your hips off the floor while contracting your glutes until your body forms a straight line from your shoulders to your knees. Hold for 3 seconds then lower your body to the floor slowly.
- Do this movement 3 sets of 10 times each. Take a break after completing 1 set. Practice 2 times a week.
- The bridge posture is beneficial for rounding the buttocks muscles and prevents injury by strengthening and stretching the buttocks and lower back muscles.
- To make the exercise feel more challenging, lift one leg and then straighten it up. Then, do the bridge posture while resting on one leg.
Step 6. Perform plank posture
Lie face down on the floor and prepare yourself as if to do a push up. Bend your elbows 90° and place your forearms on the floor so that you are resting on your elbows, forearms and palms. Make sure your upper arms are perpendicular to the floor so that your elbows are directly under your shoulders. You can lower your knees to the floor or rest on your toes. Pull the navel toward the spine. Straighten your body so that it forms a straight line from your heels, spine, neck, to your head. Finally, activate your core and buttocks by contracting (tightening) your abs and buttocks. Hold for at least 30 seconds and then slowly lower yourself to the floor to rest.
- Do this movement 3 times.
- The plank posture works muscles throughout the body by strengthening and shaping the core, buttocks, shoulders, and arms.
- While doing plank posture, alternate legs lift and hold for 5-10 seconds. This movement is useful for training the buttocks muscles more intensively.
- To avoid injury, practice on a yoga mat or carpet.
- Plank posture is useful in preparation for weight training. You're ready to train with heavy weights if you can hold on for 1-2 minutes in plank posture.
Step 7. Do the deadlift
Place dumbbells on the floor with or without weights. Take a deep breath and then do a squat. Lift the dumbbells off the floor while straightening your knees, back and arms and bring the dumbbells close to your body. Make sure your shoulders, upper body, and hips move up at the same time. When standing straight, imagine that your feet are planted on the floor. Exhale when the dumbbell is almost at its highest position. Lift the weight higher until you are back on your feet. Straighten your knees as you pull your shoulders back and puff out your chest. Straighten your arms, but don't lift the dumbbells any higher than your hips. While standing up straight, inhale and exhale slowly lowering the dumbbells to the floor.
- Do this movement 3-5 sets of 6-10 times each. Try to do this movement 1 set without resting. If needed, just take a few seconds of rest. You may rest longer (1-2 minutes) after completing 1 set.
- Do not swing the dumbbell when it is lowered to the floor. Stop when the weight plate hits the floor.
Method 2 of 3: Wearing Shirts That Show Your Butt
Step 1. Wear clothes that make your hips and butt look more attractive
Choose trousers, skirts, and dresses that are embellished at the back to make your butt look bigger and more attractive with the following options:
- Combine contrasting colors, for example wearing a bright bottom skirt and a dark blouse.
- Wearing trousers or skirts decorated with sequins or embroidered on the buttocks.
- Choose pleated or ruffled clothing at the back and hips.
Step 2. Choose clothes that make your waist look slimmer
Your hips and buttocks look bigger if you wear clothes that make your waist look slimmer. For that, choose a dress, bottom skirt, or blouse that is tight and wears a belt.
Step 3. Wear body-shaping underwear
You can slim down your thighs and/or stomach for an hourglass shape by wearing underwear that works to shape or slim down certain body parts, such as a corset or tight shorts. Choose and wear body shaping underwear to accentuate or slim down certain body parts.
- Underwear that slims the thighs and stomach, but doesn't compress the back, makes the buttocks look rounder and more prominent.
- Buy body-shaping underwear that flattens the stomach as well as lifts and separates the buttocks cheeks so that the buttocks look bigger and stand out.
- Do not buy underwear that is smaller than your body. Besides being difficult to wear, underwear that is too tight can cause health problems.
Step 4. Make sure the hip circumference of the shirt is the same as your hip circumference
Show off your buttocks by wearing eye-catching clothes. Choose trousers, dresses, and bottom skirts that fit around the hips and buttocks, but are not too tight so that the bottom is flat. Clothes like this are usually not loose, but not too tight. Another useful way is to wear clothes that highlight your body shape.
- For those of you who have large breasts and have a slim waist (like an ice cream cone or triangle), try to accentuate your hips and buttocks by diverting attention from your breasts. Choose a skirt or dress that extends from the hips down. Accentuate a slim waist by wearing a jacket, blouse, or dress and waistband. Don't wear tight pants that taper to the ankles or tight-fitting shirts.
- For those of you who have a masculine or athletic body shape, wear hipster trousers or skirts. Show your curves by wearing a blazer or a kimono-style dress (wrap dress) that is sewn to your body size. For those who are slim, choose jeans that are embroidered or have lace on the back pockets. Don't wear blouses, skirts, or trousers that are baggy or too big.
- If your body is larger at the bottom (like a pear or dripping water), balance it by wearing long pants or skirts that fit just below the waist when worn, such as an emire-waist dress, a skirt under model A, and a kimono model dress (wrap dress). Do not wear tight jeans or trousers that taper to the ankles, tuck the blouse into the waistband of a skirt/trouser, or wear a jacket that extends beyond the waist.
Method 3 of 3: Accentuate Buttocks in Other Ways
Step 1. Improve your posture
Standing with good posture is very beneficial for the muscles of the buttocks, shoulders, waist, and back. Therefore, make it a habit to sit and stand with good posture.
- When standing, balance your weight on the soles of your feet, slightly bend your knees, spread your feet shoulder-width apart, and allow your arms to hang relaxed at your sides. Pull your shoulders back, contract your abdominal muscles, and make sure your ears are directly over your shoulders.
- When sitting, keep both feet on the floor or on a footrest. Make sure your ankles are further forward than your knees, slightly spread your thighs apart, and don't cross your legs. Keep your shoulders relaxed and your ears, shoulders, and hips in a straight line.
- Do not sit for too long because this habit can cause buttock muscle atrophy.
Step 2. Lose weight so your butt looks bigger than your waist
The buttocks will seem bigger if the waist is slimmer. So, lose weight if you are too fat. Choose a menu of foods that contain lots of protein and fiber, reduce carbohydrate consumption. Get in the habit of eating lean meats and beneficial fats, such as those found in salmon, nuts, and olive oil.
Eat breakfast every day. Choose fruits and vegetables as snacks to keep your appetite and increase metabolism. Get in the habit of eating slowly and chewing food well. Do not eat bread from wheat flour and packaged foods
Step 3. Consider the possibility of undergoing plastic surgery
Plastic surgery can provide the desired results if diet and exercise do not help. However, this option is quite risky and expensive. The cost of moving or transplanting fat, implanting muscles, and tightening the buttocks can reach tens of millions of rupiah.
- Plastic surgery is a last resort if other methods don't work and must be performed by a surgeon in a sterile operating room.
- Buttock muscle plastic surgery can cause complications, such as infection, bleeding, nerve damage, scarring, protrusion of implants, blood clots, blockage of blood vessels (thrombosis), asymmetric butt muscles, and other risks.
Tips
- Before doing muscle strengthening exercises, warm up by doing aerobic exercise and doing dynamic movements (such as lunges) for 5-10 minutes to increase blood flow.
- Be patient. Good clothing and posture can be used to enlarge your buttocks in an instant, but exercise and weight loss take a few weeks to months to pay off.
- Don't do muscle strengthening exercises every day. Let the muscles rest one day before training again.
Warning
- Don't wear clothes that are too tight. In addition to discomfort, the buttocks muscles will become flat instead of getting bigger and rounder.
- Never perform surgery yourself. Some people have reportedly died from self-injection of fluids to enlarge certain body parts. Consult a general practitioner for information about a reputable plastic surgeon.
- Don't do weight training alone. Make sure there is someone to accompany you while you practice.
