With the proper combination of diet, exercise, and artificial procedures, anyone can quickly change the shape of their butt, regardless of physical type. Significant changes don't usually happen in a week, but if you push yourself and exercise the three main muscles in your buttocks - your gluteus maximus, gluteus medius and gluteus minimus - you'll certainly have a bigger butt at the end of that period.
Part 1 of 3: Toning Exercises
Step 1. Do weight squats
Stand with your feet lined up and shoulder-width apart. Position your buttocks slightly back. Hold a weight in each hand and let your arms rest at your sides. Slowly squat down, leaning your chest forward for balance. Continue to descend until your legs form a 90° angle. Hold this position for a few seconds and then stand back up, trying to use your gluteal muscles to push your torso up. Do 3 reps of 15 movements.
- When squatting, support your weight on your heels instead of pushing your toes into the ground.
- Maintain good posture. During squats, it's important to keep your spine straight and not pull in your shoulders. With your back straight, the muscles in your legs and glutes will be properly worked in the exercise.
- If you have no difficulty performing squats, you can increase your reps. Another solution is to stay in a sitting position longer - that's because stopping at the most difficult moment of the exercise requires more strength, which will make your gluteal muscles more defined.
- Don't have a pair of weights? Don't even try to find an excuse not to exercise. You can exchange gym weights for materials you have at home: gallons of milk filled with water can be good substitutes, for example. To increase the difficulty of the move, use coins instead of water.
Step 2. Do the kick with four supports
Get on all fours, with your hands shoulder-width apart. Place your knees just in front of your waistline. Keep one knee on the floor and lift the opposite leg, which should require effort from the abdominal muscles. Lift your leg until the sole of your foot is parallel to the ceiling and your knee is level with the rest of your body. Hold this position for a moment and slowly return your leg to the floor. Do 3 reps of 20 movements with each leg.
- The kick with four supports must be performed equally with both legs. Some people prefer to alternate their legs once per set; others, once for each repetition. Find what works best for you.
- If you have difficulty kneeling directly on the floor, try placing a pillow under your knees or using an exercise mat.
Step 3. Do the bridge exercise
Lie on your back with your arms at your sides. Bend your legs and place the soles of your feet on the floor, just below your buttocks. Your palms can be turned up or down, depending on what you find most comfortable. Place your hands flat on the floor and shoulder-width apart. Lift your hips until your torso lines up with your thighs or is just above your thighs. Hold it like this for a few seconds, take one foot off the floor and straighten your leg, leaving your foot just above your body. Return your foot to the floor and lower your hips to return to the starting position. Repeat the movement again, this time lifting the other leg. Do 3 reps of 10 exercises for each side.
- Try to strengthen your abdominal muscles before doing the bridge - the exercise stimulates both the glutes and the abdomen.
- To perform the movement with optimal posture, your torso should be straight and straight. Don't have your back bent to one side or bent over.
Step 4. Do the plié squat
The plié is not exclusive to dancers. First, keep your feet more than shoulder width apart and facing outward, at an angle of approximately 45° to each other. For balance, put your arms forward and hold a weight at chest level with both hands. Now comes the part where this exercise differs from the conventional squat: lift your heels, supporting yourself on the floor with just your toes. Balance yourself well and begin to squat down, moving your buttocks back slightly, as if you were going to sit in an invisible chair. Contract your buttocks and thighs and return to the starting position.
To get the most out of the exercise, do it slowly and controlled. Make sure that every muscle, especially those in the abdomen, is involved and worked in performing the plié
Part 2 of 3: Modifying Your Diet
Step 1. Consume high protein foods
Proteins are essential for muscle growth and development, hence the importance of extracting this nutrient from the right sources. In combination with localized physical exercise, a proper diet will certainly help to increase your glutes.
The healthiest sources of protein are: eggs, skinless chicken breast, salmon, tuna, cottage cheese, turkey, beans, pulses, lean meat and soy. Prefer lean and non-processed meats. Try to eat baked fish instead of fried
Step 2. Consume the right kind of carbohydrates and fats
Many diets promise miracles by restricting fat and carbohydrates. However, the ideal is to consume this nutrient in a healthy way. Avoid high-calorie, processed-carbohydrate foods such as white noodles and chips.
- Healthy carbohydrates can be obtained from quinoa, sweet potatoes, and whole foods (rice, oat bran, black bread, among others).
- Fish, extra virgin olive oil, almond butter and oilseeds are rich in healthy fats that help you lose weight and tone your buttocks.
Step 3. Abuse the vegetables
Although often overlooked in muscle gain diets, vegetables increase energy and energy, which improves the athlete's performance in each exercise session and reduces the feeling of fatigue.
Also, remember that vegetables aid in the digestion of other nutrients and minerals. Without proper absorption of substances such as amino acids, your muscle gain will be limited
Step 4. Choose the right supplements
Multivitamins give that extra dose of energy to get through the exercise and protein bars stimulate muscle growth. Collagen supplements make skin firmer and muscles look more toned. However, these medications can have side effects and contraindications - before adding them to your diet, talk to your nutritionist.
Part 3 of 3: Adapting your wardrobe
Step 1. Wear underwear that sticks out your butt
There are several types of underwear designed to stick out your butt and give it a fuller, rounder look - like a buttock cup bra! You can buy them with or without padding and wear them with all kinds of clothes (dresses, pants, shorts, etc.). Some models have a high waistband, which thins the waist and helps accentuate the butt even more.
Step 2. Put on a modeling belt
It goes under the clothes and pushes down the fat in the abdominal region, decreasing the waist circumference and accentuating the contour of the hips, which enhances the buttocks doubly.
Step 3. Find suitable pants
Even the most rounded and voluminous butt would look dull in a pair of baggy pants. To enhance yours, choose a model that fits your body well.
- Yoga pants, jeggings and leggings are extremely comfortable and have a delicate fabric that tucks your butt out without squeezing it, like jeans do.
- Choose high-waist pants, which design the curve of the waist better and make your butt and hips a little bigger in comparison to her.
- Always wear tight pants. They enhance the body's natural shape and help lift the butt, while baggy pants hide the silhouette. Regardless of the height of the waistband, remember to wear something that fits snugly (but not too tight!).
- Do the butt toning exercises regularly. Although slight results appear within a week, they will be more noticeable and long-lasting if you make a habit of working out.
- Instead of ordinary panties, wear G-string under pants or shorts. G-strings emphasize the shape of the butt; normal underwear, on the other hand, makes you look smaller and flatter.
- Before buying pants, try them on. Try several models (preferably in front of a three-way mirror, if the store has one) to see which ones value your butt the most.
- Wear two or three women's panties or boxer shorts under skinny jeans.
- Don't exercise too fast. In addition to getting tired easily, you will have the impression that the exercises are too difficult and will eventually give up on them. Remember to be patient.
- If localized exercises are difficult at first, try to do them slowly and regularly. Gradually step up the pace as you get used to them.
- Genetics greatly influence the degree of change you will notice after a week. Some people will get more effects than others.
- For best results, use a combination of exercise, diet and supplements.