With a combination of nutrition, physical activity and fashion tricks, you can quickly change the shape of your glutes, regardless of your body type. You won't see any significant changes in a week, but if you work hard and do targeted exercises to train the major glute muscles (i.e. gluteus maximus, gluteus medius and gluteus minimus), you will be able to enlarge them.
Steps
Part 1 of 3: Toning Exercises
Step 1. Try weighted squats
With your feet aligned and shoulder-width apart, push your buttocks out. Grab a dumbbell in each hand and extend your arms to your sides. In a slow motion, squat down leaving the dumbbells and chest in the same position, as if forming a kind of quadrilateral. Squat down to form a 90 degree angle with the floor. Hold the position for a moment, then squeeze your glutes and use them to get up. Try doing 3 sets of 15 reps.
- When performing a squat, keep the weight on your heels, don't shift it to your toes.
- While doing squats, always maintain correct posture. It's important to have your back straight, your chest open rather than hunching over, and your knees don't have to never exceed your toes. Keeping your back straight, the bulk of the work is done by the legs and, most importantly, by the buttocks.
- If you have acquired the right technique for doing squats, try increasing the reps or sets. You can also stay squatting for several seconds - this being the hardest part of the exercise, it will help you strengthen and enlarge your glutes.
- Don't have dumbbells? There is no excuse to skip this exercise. Use items you have around the house and you can still keep yourself in great shape. For example, two bottles filled with water and closed tightly can be good substitutes. To step up the exercise, try filling them with coins.
Step 2. Try the donkey kick
On all fours, spread your hands shoulder-width apart and place your knees below your hips. With one knee on the ground, lift the opposite leg off the floor by contracting your abdominal muscles. Lift it until it is in line with the rest of your body, while your foot should be parallel to the ceiling. Hold the position for a moment, then bring the knee back into the starting position in a slow and controlled manner. Try doing 3 sets of 20 reps per leg.
- Back lifts are done with each leg. There are people who complete a whole series with one leg and then continue with the other, while others prefer to alternate. Try to figure out which mode is right for you.
- If you find it difficult to get on all fours, try kneeling on a pillow or mat. This will give you additional protection that will reduce the pressure on your knees.
Step 3. Do the bridge exercise
In the supine position, extend your hands to your sides and place your feet on the floor, bringing them closer to your pelvis. The palms can be facing up or resting on the floor - find the position that is most comfortable for you. Spreading your hands shoulder-width apart and pressing them to the floor, raise your hips until your torso is in line with your legs or slightly past them. Hold the position for a few seconds, then lift one foot off the ground and extend the leg, bringing the foot above the body. Return your foot to the floor, then lower your hips to recover the starting position. Repeat the exercise on the opposite side, trying to do 3 sets of 10 reps per leg.
- When preparing for the bridge, keep your abs tight - this exercise also trains these muscles.
- To perform the exercise correctly, always make sure your torso is straight as you lift your hips. Don't let your back sag or sag.
Step 4. Do a plie squat, inspired by ballet
It is not just a movement for dancers. Spread your feet slightly beyond shoulder width and point them out at an angle of approximately 45 degrees. Stretch your arms out in front of you to keep your balance, but you can also intensify the exercise by supporting a dumbbell in the center of your chest with both hands. To distinguish it from a classic squat, bring your weight onto your toes and keep your heels elevated. Once you have found your balance, pull your buttocks out and squat down, as if you are about to sit down. Contract your glutes and thighs as you return to the starting position.
To make this exercise more effective, do it in a slow, controlled way. Make sure your muscles, especially your abs, are tight and tight as you do plie squats
Part 2 of 3: Change Power
Step 1. Try to consume more protein
Being essential for promoting the growth and development of muscle mass, it is important to take them correctly. Together with the targeted exercises, they allow you to substantially enlarge the buttocks.
Here are some healthy sources of protein: eggs, skinless chicken breast, salmon, tuna, cottage cheese, turkey, legumes, lean beef, and soy nuts. For meat, go for lean, unprocessed cuts. And the fish? Try to bake it instead of frying it
Step 2. Choose the right carbohydrates and fats
There are many diets that promise to eliminate carbohydrates and fats completely, but there is no point in removing them from your diet - you need to replace them with healthier alternatives. Avoid high-calorie, nutrient-poor foods. In particular, don't eat processed carbohydrates, such as potato chips and white pasta.
- Here are some healthy carbohydrates: quinoa, sweet potatoes, brown rice, oatmeal and wholemeal bread, wholemeal pasta.
- Sources of healthy fats that can help you lose weight and tone your B-side are fish oil, extra virgin olive oil, almond butter, and dried fruit.
Step 3. Fill up on vegetables
They are often overlooked by diets that help promote muscle development. If you consume them with each meal, you will have more energy, so you will be able to do more intense and prolonged workouts without getting tired.
Also remember that vegetables are important for promoting digestion of other valuable nutrients and minerals. If the absorption of some compounds, such as amino acids, is not optimal, muscle growth will be limited
Step 4. Choose the right supplements
Multivitamins can invigorate you and help you go through workouts with more energy, while protein bars can help build muscle. Collagen supplements firm the skin and make muscles look toned. Before starting to take them, always consult a nutritionist: they can have side effects for some people.
Part 3 of 3: Changing the Wardrobe
Step 1. Wear underwear that helps make the B-side look more toned
There is a wide range of briefs designed to optically tone the buttocks, making them look tall and firm. In short, they are a kind of push-up bra for the buttocks! They are available with or without padding. They can be worn under dresses, trousers and shorts. Some models reach up to the waist and tighten it to accentuate the buttocks even more.
Step 2. Use a waist sling
You can wear it under your clothes to move excess fat from your belly to your hips. It has a double effect: it flattens the belly and makes the hips more shapely, so the B-side will also look bigger.
Step 3. Find the right pair of pants
Even the tallest, thinnest backside in the world would be hidden by a pair of baggy jeans. To accentuate the buttocks, go for models that adhere to the shapes.
- Enhance the B-side with yoga pants, jeggings and leggings. In addition to being extremely comfortable, they are tight enough to show off the B-side, without flattening it as jeans of thicker fabrics tend to do.
- Choose high-waisted jeans. Since they button on the narrowest part of the waist, they make this area look slimmer, so the B-side and hips will appear larger in proportion.
- Always prefer tight pants. Loose dresses tend to hide shapes, while tight-fitting ones emphasize the body's natural curves and help lift the buttocks. Whether you choose high or low rise jeans, make sure they are snug, but not too tight.
Advice
- Firming exercises must be done consistently. You can start seeing results after a week, but you should keep doing them to get real benefit and a firmer long-term backside.
- To accentuate the B-side, wear thongs under jeans and shorts, avoid bulky briefs instead. They can flatten and shrink the buttocks.
- Try on different designs of pants and use a trifold mirror (if the store has one) to see how they fit before you buy them.
- Put on two or three pairs of women's culottes or boxers, then put on a pair of tight pants.
- Don't do these exercises too quickly. You risk getting tired very easily, you will think they are too demanding and you will begin to let go. Remember to be patient with yourself.
- If you are not used to physical activity, start slowly and consistently, then gradually increase your workouts.
Warnings
- Genetics greatly affects the changes you will see. Some people are more likely than others to achieve good results.
- Use a combination of exercise, nutrition, and supplements for good results.
