How to Increase Your Buttocks in 30 Days: TOP Exercises, Definitive Guide and Routine

have been characterized by being a very striking region and are the most admired place of the body of women and men.

Who wants to have bulky, firm and striking ? Surely all. Of course, and this is possible with disciplined work, effort and adequate food.

To improve your buttocks, you must know some aspects that we will develop in this article, such as:

  • Eye-catching and curious facts about your glutes.
  • Basic Anatomy and Kinesiology of Buttocks
  • Four aspects to reflect on your glutes.
  • Effective exercises to strengthen and tone your glutes.

Let’s face it, few things are as attractive as well-shaped, toned and bulky buttocks. That is why many of our efforts in the gym are focused to achieve this goal. Some people were born privileged, the genetics was on their side and they had to do absolutely nothing to get a gluteus dream. But since there is everything in the vineyard of the Lord, there are those who have to sweat the fat drop to build that desired butt, looking for the ideal method and the perfect pill that helps them to get it quickly and effortlessly. The bad news is that this method and that pill do not exist, but it is possible to get beautiful glutes with effort and dedication.

Table of Contents

Why Are Well-Formed and Voluptuous Buttocks So Attractive for Men and Women?

It all goes back to our biological roots, for thousands of years, women have attracted men with the movement of their glutes.

The trends are geared towards women with voluptuous buttocks, because they may have greater stability and mobility when they are pregnant to prevent injury, which translates into a woman more propitious for reproduction.

Also, some studies have concluded that women with prominent rear are healthier, fertile and intelligent. They also showed that the higher the volume in the buttocks, there were lower levels of glucose and cholesterol, so they were less likely to suffer from cardiovascular or metabolic diseases.

Women are also attracted to a man with firm, well-formed glutes. Unfortunately, there are not many with these characteristics, which is why they become more flashy. In antiquity, a man with well-defined muscles meant he was able to defend his clan from the dangers that threatened his own. Well-formed and muscular buttocks, accompanied by strong legs, were a clear symbol of a fast, agile and fit man, that is, a supplier and protector.

A Canadian study confirmed that girls link a good butt with a sexually active male, good in bed and with great potential for procreation and being an exemplary parent.

So, men and women, you know, it’s time to get to work in the gym to tone and exercise those glutes.

 

Some Benefits of Having a Voluptuous Back

You Could Survive Several Days Without Eating

This is real, the volume of your buttocks is largely due to the fat stores that are stored in your body. So if you ever run out of food, your butt fat will keep you alive for longer.

Easily Fill Pants

For thin people it is quite difficult to find a pair of pants that fit well and fit your figure. For people with well-defined and well-shaped buttocks, any garment is wonderful.

Benign fat

Unlike fatty tissue found in your waist and torso area, which can cause heart problems or blockage of the arteries, the fat in your buttocks is beneficial and benign.

 

The Most Common Myths When Building The Back Of Your Dreams

Can Decrease The Size Of Your Buttocks

Aerobic exercises like running, swimming or rowing obviously help to burn fat. However, the fat does not burn in a localized way, for example, there are people who think that doing crunches will only burn fat, nothing more wrong than this belief.

The body does not select the part from which it is going to take fat, it does it in a generalized way, in proportion to the level of calorie intake and the energy wear.

If you do , do not worry too much if your butt will decrease in size because of the fat you’re burning. The smart thing is to perform localized exercises to work the gluteus muscle to counteract the minimum amount of volume you can lose with aerobic exercises.

Drinking lots of water helps your buttocks grow

False. Remember that the volume of the buttocks depends on the degree of muscle development and accumulated fat. Water helps you eliminate toxins through sweat and urine, but does not the volume of your glutes.

Exercising My Buttocks Every Day Will Make It Grow Faster

False. In fact, this practice can be counterproductive. The pillars for progress are feeding, training and rest (the muscle grows while we rest).

If you train without rest, you can cause your muscles to overtrain, causing injury or loss of mass. This is known as catabolism. Allow at least 24 hours after exercising a specific area to re-exercise.

Elliptical Bike Is Best For Building Buttocks Of Steel

This is not entirely false, the elliptical can become an exercise for your routine, but not the only one. It helps you to develop the muscles of the legs and buttocks, but you must complement with other exercises with weight.

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You Do not Need To Buy All That You Are Offering To Achieve The Buttocks That You Want

The world of fitness has developed a multi-million dollar empire and there will always be companies and people trying to sell products and supplements of all kinds, even if their effectiveness is doubtful. The worst thing is that people are still buying these quick and easy solutions waiting for magic results. Do not believe or buy everything they offer you.

Constantly Update Your

The key to muscle development is not routine change, but progressive overload. This applies to all exercises that include weight lifting.

 

Some Fun and Curious Facts About Your Buttocks

I’ll start by giving you curious and relevant information about your glutes:

  • They are called back, pompis, buttocks, nachas, innards, tail, seats, hips, poto and tail.
  • There are wide, medium, narrow, very large, flat and very flat.
  • It is a very notorious, striking and sensual part of the human body.
  • In them is the largest and most powerful muscle group in the human body, responsible for all locomotion (standing, sitting, climbing, lowering, stooping and standing).
  • Its round shape is a result of the overlapping of the fat layers.
  • Some studies believe that large pompis are healthy for women.
  • The female buttocks are usually more voluptuous than the male ones, thanks to the estrogen that helps the fat deposit in that place.
  • According to evolutionary theories, the coccyx was a tail that evolved so that we could sit down.

General Information and Kinesiology of Your Buttocks

The buttocks are composed of 3 primordial muscles:

The Buttock

It is the largest in this group, its main function is the extension and flexion of the upper thigh, so it helps you get up, sprint and press.

The middle buttock.

It begins on the outer surface of the ilium (bone that is part of the pelvis) above and in front of the anterior gluteal line.

Its insertion converges in a tendon that connects to the lateral surface of the greater trochanter, pertaining to the head of the femur.

The Minor Gluteus.

The middle and lower glutes perform similar functions, depending on the mobility of the knee and hip joint. For example, running the gluteus minor helps stabilize your legs giving support. By flexing the hips, the thigh is internally rotated internally, ie the midline.

 

4 Important Aspects About Your Buttocks

1. Will the Barbells Squats Make My Buttocks Grow?

The experience of many athletes of effort, proves that to do squats with bar considerably increases the volume of buttocks.

These squats are effective for your glutes and should be combined with other exercises to achieve greater benefit. You can add lunges (leg presses), deadlifts (glutes) and squats (machine). The important thing is that you do them well, maintaining a good technique and with the right effort to avoid injuries.

2. Buttock Implants and the Genetic Factor.

With the arrival and globalization of plastic surgery, buttock implants are an option for women and men who are dissatisfied with their anatomy.

Many people try to increase the volume of their glutes through exercise, without obtaining favorable results, due to the influence of the genetic factor. But it is important that you try to develop your glutes with constant and adequate exercise, since the implants can cause you infections, deformations and paralysis.

3. Hip-Butt Ratio.

Did you know that the width of your hip depends on the width of the ilion bone? Certainly, if this bone is wider, it gives a greater width to your hip and, consequently, buttocks.

The hip has a direct relationship with the waist. If the waist is narrow and the hip is broad, the glutes will be larger; If the waist is broad and the hips are narrow, the glutes will be smaller.

4. Fat-Muscle Ratio

There is a very close relationship between the muscles of your buttocks and the fat that is there.

In your buttocks you will find fat as in any other part of the body, which helps to give volume to the muscles. The more fat, the greater glutes and vice versa.

Factors To Get A Gluttony Of Envy

Before we talk about what you have to do, let’s talk about some common mistakes when sculpting your glutes.

The most common is to take up too much time on machines that offer a localized job. This will help you, but it will help you little. If you really want to see progress, perform compound exercises like squats or deadlifts.

Another common mistake is to do too many repetitions, instead of focusing on gaining strength. This is an incorrect mentality that can lead to stagnation. The focus must be directed to the progressive mascara and the compound exercises. When you make this radical change in your routine, you will start to see strong results.

Having said that and with the right mindset, let’s review, one by one, the essential components to build the back of your dreams:

The diet

Much of the construction of the desired figure depends on the correct feed. If your body were a car, exercise would be the accelerator that gives you movement and gasoline would be the food. If you know how to use your fuel (diet), building muscle and burning fat will be easy.

Look for foods high in protein and low in fat. Remember that proteins are the bricks that build your muscles.

Drink lots of water and eat lots of vegetables, which will give you nutrients and help you to detoxify.

It is not necessary that you submit to endless hours in the gym, what you really need is to do the correct exercises and have good eating habits.

Do not submit to an extreme diet of water and salads, that’s not the idea. Look for balance and balance. The secret is to optimize your food as much as possible. Obviously, if you are taking a sloppy diet, you will have to cut or dispense some things and include foods that help you build a solid and bulky buttocks.

Adequate Protein Consumption

Proteins are the promoters and precursors of body cells. Proper consumption allows your buttocks to be made up of muscle and not fat. In addition, they will increase their flexibility and firmness, which will define their silhouette, increasing their volume naturally.

Avoid The Sugar

There’s nothing richer than good chocolate or Mom’s baked cookies, but if you want to get your goals, you have to make some sacrifices.

Avoid products processed with high amounts of sugar: chocolates, flours, candies, cookies, but above all, flavored soft drinks.

Forget about Coca Cola forever, there are few things in the world that contain so much sugar. Your body uses sugar as a source of energy, but if there is no demand for energy, your body stores it as fat in your hips and glutes, causing cellulite and stretch marks.

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The Best Foods to Boost Your Buttocks

If you want your buttocks to grow naturally, these are the foods that you can not miss in your diet:

Complex Carbohydrates

Generally, those who dieting, flee terrified at the word carbohydrates. However, you need them to function properly. Consume complex carbohydrates that come from brown rice, fiber rich cereals or boiled potatoes.

Complex carbohydrates are also called polysaccharides and are the essential source of glucose for the production of energy.

If your diet does not contain carbohydrates, your body will draw energy from protein reserves, causing you to waste precious resources for muscle building, affecting the shape and growth of your glutes.

It is advisable that your carbohydrate portion is the size of one of your fists.

Blue Vegetables And Fish

It is thought that only the flesh of animals is high in protein, nothing more false than that. There are several foods that can give you protein without consuming animal flesh. This is where vegetables and grains come into play, especially green leafy vegetables, aubergine, pumpkin, soybeans, beans and lentils, which can replace red meat.

Also, blue fish such as tuna, sardines and salmon can provide high doses of high quality protein. In addition, they are a source of natural Omega 3 fats, the ideal complement for your glutes. This group of fish contains 5% more fat than white fish. Including blue fish will give you great benefits like energy fuel and a high degree of protein to build and form tissues.

Fruits With Low Levels Of Simple Carbohydrates

To build those dreamy buttocks, you can not miss strawberries, blackberries, lemon, grapefruit and pear, because they provide the simple carbohydrates that cover your dietary needs and do not excessively raise the sugar in your blood.

With less blood glucose, your body will choose to consume body fat as a source of energy, which will benefit your health and your body composition.

How to consume these foods?

We recommend that you start by getting into the habit of counting the calories of each meal. You can do it with some pretty useful apps like MyFitnessPal or MealSnap .

For an average person, the daily intake should not exceed 1500 calories per day. Although, they can vary according to weight, age, height and degree of physical activity. In addition to this, it is very important to control the times you eat each day. It is advisable to eat 5 moderate servings, which will speed up your metabolism and improve the redistribution of nutritional components in your body.

Now that you know the right nutrition to forge those glutes that you want so much, let’s go to the exercises.

Take into account that the glutes, like the , are forged 80% in the kitchen and 20% in the gym.

Exercises

If you are looking for internet, effective exercises to develop your glutes, you will find so many options, that you can confuse yourself. But do not worry, then I’ll give you a list of the most effective exercises:

  1. Dead weight.
  2. Hips thrust.
  3. Lunges or strides.
  4. Elevations of hip to one leg.
  5. Kick of the gluteus.
  6. Bulgarian squat.

With these five exercises, you have enough left over to build a few glutes of steel. It is all you need. Forget complex and ornate exercises, and wonderful supplements.

Squatting

  • It is the best exercise to increase your buttocks, as it forges the musculature of the entire lower body of your body.
  • If you are looking for strong legs and beautiful and strong buttocks, you have to take squats very seriously.
  • The key is to do them in depth. The deeper you are, the better your muscles will work. Studies show that squatting with weight significantly activates the growth of the quadriceps and buttocks.

Dead weight

  • It is one of the most complete exercises that exist, because it works the lower train and the upper train of your body.
  • The dead weight develops a great power and muscular power, and must be realized with enough weight, following the correct form that you indicate you your trainer.
  • The dead weight requires a lot of technicality and, if you do not do it correctly, you could suffer severe injuries to your back or your muscles.

Hips Thrust

  • This exercise can be a bit embarrassing, since it is related to a sexual movement. But I encourage you to dare to do it, because it is one of the best exercises to isolate and overload the glutes.
  • In the routine of any high-performance competitor, you will find this exercise for two reasons: it is simple and effective. It has many variations, but the most effective is with only one leg.
  • Stand on the floor and find some support to support your back. Usually, the chest press bench is used. Place your back on the bench and stretch your legs until your feet are at shoulder height. Load the bar with the weight you can handle.
  • Ask a friend or coach to place the bar in the pelvic area, that is, in the lower part of the hip. We recommend using a pad between the bar and your body to avoid any damage. He then flexes his legs and raises his hip.
  • Use your heels as the center of stability and concentrate on generating the thrust with the muscles of the buttocks, feeling as they work in each repetition.

Lunges

  • Although thrusts are not known as the best exercises for buttocks, studies have shown that any movement that requires push up to stand, is very good for them. This exercise, apart from helping increase your buttocks, is supremely beneficial for toning your legs.
  • Perform it correctly and without sudden movements to avoid damaging your knees and joints. A well-made lunge consists of three main stages: initial position, forward step and leg flex from bottom to top to return to the starting position.
  • You can do it with dumbbells to increase your difficulty a little, holding them with each hand to the side of the body. Then stretch the leg at a distance that allows you to perform the movement fluently. Bend your knees until you almost reach the floor.
  • Throughout the process, keep your back straight, while the rear knee makes the movement.
  • One trick to knowing that you are performing the exercise correctly is that, as you bend your knees, you should see the foot of your front leg all the time.

Lifts

  • Stand in front of a sturdy bench with enough height to put one knee at a 90-degree angle.
  • Place one of your feet on the bench and propel your body, using the power of the muscles of your thighs and glutes. Take into account that the leg has to be fully stretched.
  • The leg that is not performing the exercise should not touch the bench at any time. Once you are on top of the bench, hold your position for 2 seconds and return to the starting position paused.
  • Repeat the same procedure by changing your leg.
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Buttocks

  • The most common way to perform the gluteal kick, is with machine made exclusively for this exercise. Although, you can also do this by kneeling on the ground.
  • Just make sure you do it on a padded surface so your knees will not get damaged. The correct position is to lean on your hands and knees, always keeping your back straight.
  • Keep your hands firmly on the floor and contract the knee to the chest to gain momentum.
  • Then stretch the leg back, ensuring that the force leaves the gluteus muscles.
  • Repeat the procedure, without at any time supporting the knee on the floor.
  • Perform the movement slowly and controlled, keeping the tension and focus on the glutes.

Bulgarian squat

  • The Bulgarian squat is an excellent exercise for the buttocks and the quadriceps.
  • It should be emphasized that it is very similar to thrusts, with the only variation being that in the Bulgarian squat a bench is used to give more inclination to your body, which causes the muscles to be subjected to a greater degree of complexity.
  • Stand back in front of a bench with one leg over it and the other on the floor. If you want to challenge yourself, put your hands behind your head.
  • Remember to keep your back straight and slowly bend the leg on the floor, until it forms a 90 degree angle.
  • Then re-establish your body to the starting position. In this process, the muscular demand can cause slight discomfort in your glutes. If this happens, do not be afraid, it is a positive thing, a sign that the muscular microfibers have suffered minor injuries due to the muscular demand and the body will repair them, causing muscle growth.

Effective Exercises For Your Buttocks

Finally, let’s see the dynamic part, the practical section that will help you improve your glutes. In summary, the most appropriate exercises include:

  • Dumbbell squats, squatting with bar, squatting machine, press of one and two legs in devices that allow the full extension of the thigh.
  • Rigid legs lifting, hip thigh extension, hip abduction sitting machine, hip thigh abduction, abduction of thigh with base pulley.

I must emphasize that the buttocks are a group of muscles of vital importance for the mobility of your body. They are unequivocally the natural cushion that supports us when we sit, so we value them more and exercise them more often.

30 Day Routine To Increase Your Buttocks

Day 1

Squatting

Heats and stretches. Perform 3 sets of 8 to 12 repetitions. Rest 30 seconds.

Lunges

Perform 4 sets of 10 repetitions. Take into account that you have to alternate your legs. When you have done the lunges of each leg, this will count as a repetition, not as two.

Elliptical bike

Perform 30 minutes on an elliptical bike. The first 5 minutes apply a moderate speed. The next 2 minutes increases speed significantly. The next 5 minutes return again at a moderate speed. Repeat this procedure until you reach 30 minutes.

Day 2

Dead weight

Before you start with this exercise, do not forget to warm up and stretch. Perform 4 sets of 8 to 10 repetitions.

Hips Thrust

Load a proper weight on your legs. If you carry more weight than you can handle, your thighs will hurt and you may have an injury. Perform 4 sets of 10 to 12 repetitions.

Lifts

Do not forget to keep the correct position. Perform 4 sets of 10 to 12 repetitions with each leg.

Treadmill

Perform 30 minutes of treadmill. The first 5 minutes apply a moderate speed. The next 2 minutes increases speed significantly. The next 5 minutes return again at a moderate speed. Repeat this procedure until you reach 30 minutes.

Day 3

Squatting

Heats and stretches. Perform 3 sets of 8 to 12 repetitions. Rest 30 seconds.

Buttocks

Perform 4 sets of 10 to 12 repetitions with each leg.

Bulgarian squat

Perform 4 sets of 10 to 12 repetitions with each leg.

Elliptical bike

Perform 30 minutes on an elliptical bike. The first 5 minutes apply a moderate speed. The next 2 minutes increases speed significantly. The next 5 minutes return again at a moderate speed. Repeat this procedure until you reach 30 minutes.

Day 4

Squatting

Heats and stretches. Perform 3 sets of 8 to 12 repetitions. Rest 30 seconds.

Hips Thrust

Load a proper weight on your legs. If you carry more weight than you can stand your thighs will hurt and you may suffer some injury. Perform 4 sets of 10 to 12 repetitions.

Lifts

Do not forget to keep the correct position. Perform 4 sets of 10 to 12 repetitions with each

Treadmill

Perform 30 minutes of treadmill. The first 5 minutes apply a moderate speed. The next 2 minutes increases speed significantly. The next 5 minutes return again at a moderate speed. Repeat this procedure until you reach 30 minutes.

Day 5

Squatting

Heats and stretches. Perform 3 sets of 8 to 12 repetitions. Rest 30 seconds.

Dead weight

Before you start with this exercise do not forget to warm up and stretch. Perform 4 sets of 8 to 10 repetitions.

Hips Thrust

Load a proper weight on your legs. If you carry more weight than you can stand your thighs will hurt and you may suffer some injury. Perform 4 sets of 10 to 12 repetitions.

Lifts

Do not forget to keep the correct position. Perform 4 sets of 10 to 12 repetitions with each leg.

Elliptical bike

Perform 30 minutes on an elliptical bike. The first 5 minutes apply a moderate speed. The next 2 minutes increases speed significantly. The next 5 minutes return again at a moderate speed. Repeat this procedure until you reach 30 minutes.

Perform this routine for 6 weeks in a row. Remember that consistency is a key factor in seeing results. In this routine are involved the exercises for buttocks more powerful and effective. Cultivate the habit and be disciplined. If you do, we guarantee you will get those glutes that you always dreamed of.

Here I share a video to exercise the glutes:

Supplements

We have left for the end to the supplements, because they are not as important as the correct diet and exercises. In fact, if you maintain an adequate diet and consistency in your workouts, supplements are left over. After all, it is to cover some deficit in your diet. Everything your body needs you can find in natural sources, absolutely everything.

There are brands that really care about the welfare and progress of their consumers, but most are just lies that play with the need of people. We do not want you to fall for it, follow our advice, eat well, train as if there were no tomorrow, harvest your results and become the center of attraction of the eyes.

Finally, that we are immersed in a society where we think that appearance is the most important thing, but nobody is bigger than your own self-esteem.

See you soon!