As with most parts of the body, the buttocks can look different from person to person. Some are naturally bigger or more plump than others.
Many people (men and women) are fixated on this part of the body and that is why I have decided today to give you some advice to gain volume in the buttocks.
The glutes: what is it?
The gluteal muscle group can be broken down into three muscles, gluteus maximus, gluteus medius, and gluteus minimus. It goes without saying that these muscles are very important in your daily life, including allowing you to walk, sit, run and jump.
As with all muscles, the glutes can vary in shape and tone. So there are ways to increase their size. Here they are :
Contrary to what you might think, your program for a shapely butt starts in your kitchen before the gym.
Dietary protein is important for building and maintaining muscle mass.
Bet on foods like salmon, eggs, quinoa for a good protein intake.
Other nutrients, such as carbohydrates, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and improving recovery.
For this, you can turn to foods like avocados, peanut butter, pumpkin seeds etc.
However, keep in mind that your diet will not have an effect on its own.
This should be combined with regular training to stimulate muscle building and maximize results.
Do specific exercises
Now that we are done with the nutritional aspect, it’s time to sweat a little .
There are many types of exercise that can help increase the size, shape, and firmness of your glutes.
Here’s a good complete lower body workout to do at least twice a week, trying to increase the intensity with each exercise as you build muscle.
The Dumbbell Sumo Squat is also a great exercise to include in your lower body routine. It works the thighs, buttocks, calves and core while emphasizing the muscles of the inner thighs, as well as the hip flexors.
Finally, I recommend the Banded Pops Squats. It is an excellent “finisher” for your lower body workouts! For more intensity I recommend that you work with the LAMISS FITNESS
Perfect buttocks don’t exist. Indeed, several factors come into account, namely sex, genetics, morphology, age and commitment to the cause.
However, combining regular exercise with a healthy diet rich in nutritious foods is the most effective strategy for gluteal growth.
Be rigorous and patient, the results will follow