Are you tired of having a flat or saggy butt? Do you want to feel confident in your favorite pair of jeans or bikini? Getting a fuller and rounder butt may seem like a challenge, but with dedication and consistency, you can achieve your goal in just 30 days. Here are some tips to help you get started.
Basic tips
Making your buttocks bigger without exercise is not possible. In order to achieve your goal you have to follow these 2 phases:
- Glute-strengthening workout.
- Your nutrition after a workout, during the recovery period.
- 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.
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.
Butt bridge
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.