Some exercises to increase the gluteus can be done at home because they do not need devices and are easy to do. They help to strengthen the muscles of the gluteal region, making it firmer and larger, and it is also useful to fight cellulite because it improves the blood and lymphatic circulation of the legs and butt.
The series of exercises can be done on alternate days for beginners and daily for more advanced ones, 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 increase glutes
Exercises to increase the buttocks should be done according to the recommendation of a physical education professional and can be done continuously for 30 to 60 seconds according to the person’s degree of training. After the first exercise, rest between 10 and 30 seconds and start the next exercise.
At the end of the third exercise, you can start the series two more times. Thus, each exercise should be done at least 3 times for 30 to 60 seconds.
1. Squat with advance
In this exercise, you should walk with long strides, and at each step, you should squat. When the back leg is straight, you should not touch the heel to the floor and the knee in front should not go beyond the line of the feet.
2. Climbing the chair with only 1 leg
Climb on a chair or bench, with only one leg at a time, as shown in the image, taking care 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 bench. To make it easier, you can place your hands on your hips and remember to keep your back straight and always look straight ahead to keep your spine aligned.
Another way to increase the degree of difficulty is to hold weights in your hands.
3. Squat with jump
Squat with legs apart and, when standing, take a leap and then squat again, successively. When squatting it is important to cushion by flexing the knees, reducing the impact on this joint and leaving the thigh parallel to the floor, so that the glutes are actually worked.
It is also possible to increase the buttocks through aesthetic treatments, such as placing a silicone prosthesis and fat grafting.
The placement of a prosthesis in the butt is done under anesthesia and sedation, lasts an average of 2 hours and is done by making small incisions in the buttocks that allow the placement of silicone implants. The size of the prosthesis is defined by the doctor and the patient according to the objective, which is to lift, improve the shape or increase the size of the glutes.
Fat grafting is also a procedure that can be done to increase the glutes or change their shape and, for that, fat located in some region, such as the abdomen or thighs, is removed and placed on the butt.
Learn more about how to increase your butt with cosmetic procedures.
Or what to eat
The best way to complement the exercises is to bet on a diet rich in proteins, as they promote gluteal hypertrophy. So, after training, you should eat yogurt, take supplements, or invest in a meal with at least 100 g of lean meat like grilled chicken breast, eggs, or boiled fish.
Eating foods high in sugar and fat is not a good idea because it will lead to the formation of fat and cellulite, in addition to disrupting the process of hypertrophy. Check out a menu of protein-rich foods to find out exactly what to eat.