With a combination of diet, exercise and artificial enlargement, you can quickly change the shape of your butt, regardless of your body type. While you won't see significant changes in a week, if you devote time and do exercises that target the three main butt muscles, namely the gluteus maximus, gluteus medius, and gluteus minimus, your butt will be bigger.
Step
Part 1 of 3: Toning Exercises
Step 1. Do squats with weights
Stand with your feet shoulder-width apart and placing your feet parallel to each other, pushing your buttocks back. Hold a weight in each hand, allowing your arms to hang at your sides. Do squats with slow movements, while the weight is shifted to the front of the chest. Move your body down until it forms a 90-degree angle. Hold for a moment, then using and tightening your glutes, push your body up. Do 15 times with 3 repetitions.
- When doing squats, keep your weight on your heels, not forward toward the balls of your feet.
- Always maintain good posture when doing squats. The back should be straight and the chest open, do not slouch in a bad posture. A straight back ensures that your legs are engaged and your butt is working hard.
- If you enjoy doing squats, try increasing your repetitions or number of exercises. Another option is to hold a sitting position in a squat. Stopping at the hardest points will increase your strength, and in turn, enlarge your glutes.
- Don't you have a pair of dumbbells? Don't look for excuses not to do this exercise. Use whatever you have in your house for practice. For example, a bottle filled with water and a sealed can are sufficient to serve as a load. To increase the training load, try filling the bottle with coins.
Step 2. Do a donkey kick for your glutes
Start on all fours, hands shoulder-width apart and knees directly under hips. Lift one leg up, the other knee on the floor, flexing your abs. Lift your legs until your feet are facing the ceiling and your knees are parallel to your body. Hold and slowly, with control, return the knee to its original position. Do 20 times with 3 repetitions for each leg.
- Donkey kicks should be performed on both legs. Some people usually do a full set of one leg followed by the other, others prefer to move leg after leg in the same repetition. Find out what way works best for you.
- If crawling is difficult, try kneeling on a pillow or exercise mat. The soft pad will take the pressure off your knees.
Step 3. Perform a butt bridge
Lie on your back with your hands at your sides, pulling your feet up to the floor near your buttocks. Your palms can be pointed up or flat against the floor, whichever is comfortable for you. Place your hands shoulder-width apart and press them into the floor, lifting your hips until your torso is parallel to or slightly above your legs. Hold this position for a few seconds and then lift one leg off the floor and straighten the leg, holding the leg above the body. Bring your feet back to the floor, then lower your hips so that you return to the starting position. Repeat this movement with the other leg, doing 10 sets of 3 repetitions for each leg.
- When preparing to do the butt bridge, strengthen your abdominal muscles. This movement trains the abdominal muscles as well as the buttocks.
- To maintain strength in this exercise, make sure your torso is balanced and straight when lifting your legs. Don't let your back bend or arch.
Step 4. Perform a squat inspired by the ballet plié
This move isn't just for ballerinas. Start standing with your feet slightly wider than shoulder-width apart and your toes pointing out about 45 degrees. Extend both hands in front of the chest to help balance, or increase the intensity of the exercise by holding a weight centered in the center of the chest with both hands. To differentiate from regular squats, push your weight into the balls of your feet and hold your heels on the floor. When you are in a balanced position, push your buttocks back and down, as if you were sitting in a chair. Tighten your buttocks and thighs as you return to the starting position.
To maximize the effectiveness of this exercise, do it slowly and in control. Make sure your muscles, especially the abdominal muscles, are flexible and tight when moving up and down
Part 2 of 3: Changing Diet
Step 1. Focus on eating high protein
Protein is important for muscle growth and development, so it's important that you eat the right protein. Protein, with the right combination of exercise, will result in a bigger butt.
Healthy sources of protein include eggs, skinless chicken breast, salmon, tuna, cottage cheese, turkey, beans, legumes, lean beef, and soybeans. When choosing meat, look for lean, unprocessed meats. Regarding fish, if it is grilled, don't fry it
Step 2. Choose the right types of fats and carbohydrates
There are many diet programs that recommend cutting out carbohydrates and fats, but you don't really need to cut food out of your diet and instead replace it with healthier choices. Avoid excess calories and non-nutritive foods by staying away from refined carbohydrates like chips and pasta.
- Healthy carbohydrates include quinoa, sweet potatoes, brown rice, oats, and whole-grain bread.
- Sources of healthy fats that can aid weight loss and tone your buttocks are fish oil, extra virgin olive oil, almond butter, and nuts.
Step 3. Eat vegetables
Vegetables are usually overlooked in muscle building diets. By adding vegetables to every meal, your energy levels will be more consistent, therefore, you will be able to exercise more vigorously without feeling tired.
Also consider that vegetables are important in aiding the digestion of other important nutrients and minerals. Without high absorption of compounds such as amino acids, your butt muscle development will be limited
Step 4. Choose the right supplements
Multivitamins can provide energy to help you exercise while protein can help with muscle growth. Collagen supplements make your skin firmer and muscles stronger. Always consult a healthcare professional before adding supplements to your diet as there may be negative side effects depending on your body chemistry.
Part 3 of 3: Optimizing Outfits
Step 1. Wear special underwear that lifts the buttocks
There are a variety of undergarments designed to lift your buttocks and make them look fuller and fuller, such as push-up bras but these are for the buttocks. Available with and without cushions, and can be worn under dresses, pants, and shorts. Some models are long to the waist, hugging your waist to further highlight the buttocks.
Step 2. Use the corset
Corsets can be worn under clothing. The corset pushes excess fat from the belly to the hips. The dual effect of pressing your belly and pushing it towards your hips makes your butt look bigger.
Step 3. Find pants that fit
Even the most round and full bottoms will look flat in baggy jeans. For the sake of highlighting the buttocks, choose a model that fits your curves.
- Fasten with yoga pants, jeggings, and stockings. These types of pants are not only very comfortable, but tight enough to accentuate your butt without pressing it down like jeans.
- Choose high-waisted jeans because the buttons of this type of jeans are at the smallest waist, so your waist looks slimmer while your butt and hips look bigger.
- Always choose pants that fit the body. Oversized clothes tend to hide curves, while fitted pants highlight your natural shape and help lift your butt. Whichever jeans you choose, high or low waist, make sure they are snug against your butt (but not too tight)!
Tips
- Butt lift exercises should be done consistently. You may start to see results within a week, but you should continue to do this exercise for maximum benefits and a firmer butt in the long run.
- Wear thongs under jeans and shorts, instead of regular panties, to make your butt stand out more. Ordinary underwear can make the buttocks appear flatter and smaller.
- Before buying trousers, try a few different styles and use a three-angle mirror (if you have one) to see how your butt would look in all of them.
- For women, wear two or three pairs of men's underwear or shorts, then wear tight pencil pants.
- Don't do this exercise too fast. You will easily get tired and think the exercise is too hard, then start to laze around. Remember to be patient with yourself.
- If you're not used to exercising, start slowly and steadily, then gradually increase the amount of exercise you do.
Warning
- Genetics plays a big role in the changes you want to bring about. Some people can see greater results than others.
- Use a combination of exercise, diet, and supplements for best results.
