Hello everyone! In this new article, we will discuss the workouts for buttocks bigger. The legs and buttocks are the largest muscles in the entire human body, but at the same time, in some ways, on many occasions, they are the most neglected muscles, which is something very rare, since the buttocks are also one of the muscles What else do you want to improve, especially in the case of women.
Although genetics can make some people really lucky with the body they want, having good glutes is something that everyone can achieve. In fact, it is not so difficult to have good buttocks, with 10 minutes a day, for 3, 4 or 5 days a week is enough to start getting ready to show off an incredible ass in the summer.
How to Increase the Buttocks
What I’m going to do is share with you several ideas on how to get bigger buttocks and workouts for buttocks bigger. Our readers usually ask me what they can do to get bigger buttocks. There are foods that help enlarge the buttocks, such as proteins, carbohydrates, vegetables, and also fruits. Especially when you are sure of how to achieve it, I recommend you carry out these exercises a couple of times a week. However, another tip on how to help make your butt even bigger is the fat train. Some of the exercises you can do are leg presses, lunges, and squats. Remember to do this more than once a week. This will help you to feel good and also to increase your buttocks in a considerate way. Some exercises that you can use when you are trying to find a way to get bigger buttocks, can be squats, lunges, stage ups, and the use of the ladder is ideal. However, I want you to know that this last option (the use of the ladder), is really bringing some fantastic results. This will help you get a bigger butt. By doing these exercises, you will know several different ways to create your beautiful and very desired buttocks. Doing exercises similar to squats and lunges will help you when you are trying to make the butt bigger’
Workouts for buttocks bigger
One of the most powerful things you can do to increase your buttocks in a short time are squats. This is one of the best EVER exercises. Experts have agreed that it is a fairly complete and effective exercise, which works practically all areas of the body, you can perform without weight to start and then add weight to the muscle to develop progressively. squats it not only helps to tone up and firm up the buttocks but also helps to develop the muscles of this area by considerably increasing your glutes.
The best way to do it is by standing in front of a mirror, in this way you can correct the errors by being able to observe your reflection, with the feet located at the same width of the shoulders and the tips forward, keeping the back straight and the feet completely on the floor, without raising the heels, then bend the knees until the legs are parallel, exerting pressure on the gluteal muscles, return to the starting position and perform 10 repetitions.
You should do them 4 times a week, alternating a rest day between 2 days of exercise to avoid exhausting the area.
2. Squat to one leg
This exercise will challenge not only your legs but your control of balance.This time we stand on the bench or step (step), sideways. The idea is to make a small flexion of the support leg, while the other one is extended as if you wanted to push the floor with the heel.It is important that you maintain control of your back and abdomen, as well as watch the alignment of the hip-knee of the supporting leg that performs the flexion.
This is a very complete exercise that involves using a large number of muscle groups such as the abdominals, biceps, quadriceps, others and obviously the glutes. In this exercise, you will have to use dumbbells or a bar to execute it. you just have to stand up, with your legs hip-width apart, then bend your knees just a little and with your back you challenge the weight to the ground and return to the Initial position, depending on the weight you are using, you can do 10 to 15 repetitions. But do not worry; you can increase the weight according to your progress.
4. Lunges in movements
It is an excellent option to achieve enlarge the buttocks and hips since it covers both areas, you can do without weight, however, to have better results we recommend working with dumbbells or with a bar, it consists of a long walk taking the steps buttocks in each step.
5. Frog jumping
The frog jumping is another exercise that in addition to using our buttocks uses several muscle groups, as is the case of the abdominals, biceps, femoral biceps, quadriceps and triceps. If you have never done this exercise it is important that you do not rush, it is important that you first master the correct technique. You must put your hands and feet on the floor as if you were going to exercise and throw both feet at the same time forward (bending the knees to your chest) and then you have to return to the starting position.
6. Bulgarian Squat
One more variant of the common squats, a part of the fact that he is halfway between his first sister and the stride. To make this variant you need a bench or a chair and have a lot of balance. You must put your hands on your hips to guide you and do the exercise without haste and with stability. You have to do them from one side and the other.
7. Squat with jumps
This exercise in addition to improving the power of your buttocks and legs will involve a blow of controlled intensity to your little heart. At the beginning look for a bench with a height that is right for you, or a step. Starting from a squat position, we will make a vertical jump to land in a squat position, completely on the bench or step. In this case, it is necessary to try that the foot completely lands on the bank, avoiding to leave the heels outside, to avoid slips or possible falls by a bad execution.
If you achieve a perfect ass never lose hope
- Do not stop being constant
This is undoubtedly something really important since it is useless to exercise for a day or two giving the maximum if after you will be 1 or 2 weeks resting. As mentioned at the beginning of the article, the buttocks are the largest muscles of the body and are the most used when we are moving and exercise. Sure, maybe the first days you feel very fatigued and with muscle aches from the inflammation of the muscle tissue. But remember that starting is the most difficult thing.
- Never lose sight of your goal
One of the main mistakes or problems when wanting to get better glutes is that you can not see the results. You have been doing your best with the exercises for a few days but you still can not see an improvement … Give it time, remember that your body takes at least 3 weeks to assimilate the changes. It is important that you never stop visualizing your objective and the area that you are exercising (in this case the buttocks) so that you can notice how with each movement a change in these comes about. Do not give up!
Foods to increase the volume and firmness of the buttocks
Food is also very important, the foods that help increase the buttocks are eggs, pasta, spinach, broccoli, rice, carrots, cauliflower. Try not to eat many sweets or fried, because otherwise, you will increase the whole body and the hated cellulite will appear!!! Avoid also consuming soft drinks.
We can say that all foods have a nutritional value even if less or more, however, there are some that are extremely rich in nutrients, vitamins, minerals, good fats, antioxidants and other properties that are beneficial, which is why We call them superfoods.
But besides that these foods help us to increase the volume of the buttocks, they are also very rich in phytonutrients, which help us to eliminate toxins and other wastes from our body, which among several things helps us to prevent different diseases.
When you are hungry or when you simply have the sensation of eating something, you should think about what you are going to consume, instead of eating sweets or taking sugary soda, eat fresh fruits such as orange, banana, kiwi, strawberry, avocado, mamey, apples, strawberries, etc … You must always include at least one fruit in your daily diet, although the amount of fruit recommended in a day is 3 to 5 pieces of fruit, in addition to helping your buttocks grow.