Firstly you are what you eat, and if you want to get your buttocks in shape, eating the right food is just as important as exercising. Today we at Bright Side share some valuable tips that will help you build the perfectly toned butt you’ve always dreamed of.
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Basic tips
Making your buttocks bigger without exercise is not possible. In order to achieve your goal you have to follow these 2 phases:
After exercise, your buttocks are in the repair cycle, and it’s essential to choose the right type and amount of foods to ensure that your butt will grow bigger.
Keep in mind this simple rule : If you want to increase your weight you should eat more. If you just want to increase your butt, you have to eat in regular amounts.
Excess of everything is bad , so do not overconsume protein or carbohydrates as it can lead to health problems.
You should eat at least one piece of fruit per day, although the daily recommendation is between 3 and 5 per day.
Here are the foods that help you increase your butt and some effective bum-friendly exercises.
Proteins
If you already have a well-established exercise routine, we recommend that you drink a protein shake after a workout.
Some natural sources of good proteins are tuna, eggs, turkey, chicken, tilapia, legumes, cottage cheese, lean red meat, legumes, and any fish (not fried).
Carbohydrates
Swap white bread and pasta for whole wheat or whole grain alternatives. Carbohydrates that help you maintain a good musculature are quinoa, brown rice, oats, any whole grain cereal, sweet potato, and couscous.
Fat
Unlike bad fats, good fats provide a wide array of health benefits. They also help you sculpt the body of your dreams and even lose weight. The best sources of healthy fats are fish oil, extra virgin olive oil, almonds, walnuts, and peanut butter.
Vegetables
Focus on vegetables rich in antioxidants, such as broccoli, spinach, kale, and any green vegetables. You can eat as much of these as you want.
Exercises
Remember that without exercise you will not see results, and you can even put on weight. Your workout routine should include exercises such as squats, butt bridges, and lunges.
Stand up straight with your feet hip-width apart. Take one giant step forward, heel first, and slowly lower your body, bending both knees. Remember to keep your back and upper body straight, and don’t bend your knees farther than 90 degrees. Then repeat with the other leg in front.
Lie on the floor on your back. Place your arms at your sides, and bend your knees. Your feet should be placed around shoulder width.
Pressing your heels into the ground, lift your hips off the floor, and squeeze your butt while keeping your back straight.
Breathe out as you perform this part of the motion, and hold the position for a few seconds. Breathe in as you slowly go back to the starting position.
Here you will find a great workout for building amazing glutes, and you may also like these
5 simple exercises that can be done at home
1. Squat!
Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it's the queen exercise of butt-building, but it's also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.
Tabitha Klausen, an IFBB Bikini competitor and proud owner of a great booty has some tips for squatting. "Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout," she says. "They're the perfect way to make sure you concentrate on using the right muscles throughout the workout."
Before each leg workout, Tabitha does 4 sets of 25 reps of bodyweight squats. She focuses on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead.
Tabitha recommends concentrating on form rather than weight. "Focus on feeling the form through all of your exercises rather than using the heaviest weight possible," she says. "It's important to feel that mind-muscle connection."
2. Go "Wide And High"
Puzzled about how to grow your glutes without also building massive quads? Amanda Latona delivers the "wide and high" answer. "When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you're doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically."
If you're really looking for a challenge, Amanda also recommends lunging by stepping down from an elevated platform. This increases your range of motion, which will result in greater glute muscle fiber activation and growth.
3. Build A Glute Bridge
One problem Dr. Sara Solomon sees regularly is women who are using a regimen that neglects to correct muscular imbalances. "It's critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries," she explains. "Most of us spend the majority of our day sitting, which further causes the glute muscles to weaken and makes us rely more heavily on our quads and hamstrings to power through our exercises."
One of Sara's favorite exercises to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.
It's critical to follow a workout that focuses on your muscle imbalances so you can avoid running into injuries.
Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance.
Once you add glute muscle, the next step, of course, is to bring it all into sharp "bootylicious" relief. "The goal is to lose fat while maintaining my hard-earned muscle," Solomon says. "I supplement my intermittent fasting regimen with BSN AminoX BCAAs and BSN's brand new product, ISOBURN , a fat-burning protein powder. During my morning fasted training, I consume one scoop of Grape AminoX both pre- and intra-workout.
I consume one scoop of AminoX immediately post workout, then every two hours post workout until I break my fast to stimulate muscle protein synthesis and halt muscle breakdown. I break my fast with ISOBURN 100% Whey Protein Isolate , but not immediately post workout because this is my window of opportunity to burn fat."
4. Try Single-Leg Squats
Because this exercise puts your body in an unbalanced position, you'll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.
Single-leg squats are often overlooked, but they're one of the most challenging and most effective lower-body movements around. Many people won't be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel.
Whatever you do, squat down as low as you can.
5. Do Split Squats
The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.
To make split squats even more difficult and thus put more stress on your booty muscles, put a barbell across your back. A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment.
Remember: Get Your Body Right As You Desire
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