The exercises to increase the butt can be done at home because they do not need handsets and are easy to do. They help strengthen the musculature of the gluteal region, making it firmer and larger, and is also useful for fighting cellulite because it improves the blood and lymphatic circulation of the legs and buttock.
The series of exercises can be done on alternate days for beginners and daily for more advanced, but care must be taken not to feel pain in the back, knees and ankles. If this happens, it is important to seek a Physical Education professional, stop exercising and rest for 1 or 2 days, and if the pain persists, go to the doctor.
Exercises to enlarge the butt
The exercises to increase the butt must be done according to the indication of a professional of physical education and can be done continuously for 30 to 60 seconds according to the degree of training of the person. After the first exercise, you should rest for 10 to 30 seconds and start the next exercise.
At the end of the third exercise, the series can be restarted 2 more times. That way, each exercise should be done at least 3 times for 30 to 60 seconds.
1. Squat with advancement
In this exercise you should walk with great strides and with each step you should crouch. When the back leg is stretched out, do not lean the heel on the floor and the front knee should not extend beyond the foot line.
2. Raise in the chair with only 1 leg
Climb on a chair or bench, with only one leg at a time, as the picture shows, being careful to have a firm and solid support when climbing. Plastic chairs are not recommended as they are unstable and can break.
The higher the chair, the greater the effort, so you can start with a lower seat. To facilitate you can put your hands on the waist and should remember to keep your back straight and always look forward to keep the spine aligned.
Another way to increase the degree of difficulty is to hold onto weights with your hands.
3. Squatting with jumping
Crouch with your legs apart and, when you stand up, take a jump and then crouch again, successively. When squatting it is important to cushion by flexing the knees by reducing the impact on this joint and leaving the thigh parallel to the ground so that the glutes are actually worked.
Aesthetic treatments
It is also possible to increase the butt through aesthetic treatments, such as silicone prosthesis placement and lipoenxertia.
The placement of prosthesis in the buttock is done under anesthesia and sedation, lasts in average 2 hours and is made by making small incisions in the buttocks that allow to place the silicone implants. The size of the prosthesis is defined by the physician and the patient according to the purpose, which is to raise, improve the shape or increase the size of the butt.
Lipoenxertia is also a procedure that can be done to increase the butt or change its shape and for this, it is removed localized fat in some region, such as abdomen or thighs, and placed on the butt.
Learn more about how to increase butt with aesthetic procedures.
What to eat
The best way to supplement the exercises is to bet on a protein-rich diet, as they promote gluteal hypertrophy. So after training you should eat yogurt, supplement or invest in a meal with at least 100 g of lean meat like grilled chicken breast, eggs or cooked fish.
Eating foods rich in sugar and fat is not a good idea because it will lead to the formation of fat and cellulite, in addition to disrupt the process of hypertrophy. Check out a menu of high protein foods to know exactly what to eat.
