Some exercises to increase buttocks can be done at home as they do not need appliances and are easy to perform, help strengthen the muscles of the buttock area, making it firmer and wider, and it is also useful to fight cellulite as it improves. blood circulation and lymphatic circulation of the legs and buttocks.
The set of exercises can be done day by means of beginners and every day for the most advanced, but care should be taken not to experience pain in the back, knees and ankles. If this happens, it is important to see a physical education professional, stop exercising and rest for 1 or 2 days, and if the pain persists to see the doctor.
- Buttock augmentation exercises should be performed according to the recommendation of a physical education professional and can be performed continuously for 30 to 60 seconds depending on the person’s degree of training.
- After the first exercise.
- Rest for 10 to 30 seconds.
- Seconds and start the next exercise.
At the end of the third exercise, you can repeat the series twice. Therefore, each exercise should be done at least 3 times for 30-60 seconds.
In this exercise you have to walk with long strides and with each step you have to squat, when the back leg is straight you should not touch the ground with the heel and the front knee should not cross the line of the feet.
Get on a chair or bench, one leg at a time, as shown in the picture, making sure you have a firm and solid support during the climb. Plastic chairs are not recommended because 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 for you, you can place your hands on your hips and remember to keep your back straight and always look forward to keep your spine aligned.
Another way to increase the level of difficulty is to hold weights in your hands.
Get down with your legs apart and, standing up, take a leap and then get down again, successively. When squatting, it is important to cushion by bending the knees, reducing the impact on this joint and leaving the thigh parallel to the ground, so that the buttocks work effectively.
It is also possible to increase the buttocks through cosmetic treatments, such as the installation of a silicone prosthesis and a fat graft.
The placement of a prosthesis in the buttocks is performed under anesthesia and sedation, has an average duration of 2 hours and is made making small incisions in the buttocks that allow the installation of silicone implants. The size of the prosthesis is defined by the doctor and patient according to the goal, which is to lift, improve the shape or increase the size of the buttocks.
Fat grafting is also a procedure that can be performed to increase buttocks or change their shape, removing localized fat in certain areas, such as the abdomen or thighs, and placing it in the buttocks.
Learn more about how to increase your butt with cosmetic procedures
The best way to complete the exercises is to bet on a diet rich in proteins, since they favor the hypertrophy of the buttocks, so after training it is advisable to eat yogurt, take supplements or invest in a meal with at least 100 g of lean meat such as grilled chicken breast, eggs, or boiled fish.
Eating foods high in sugar and fat is not a good idea as it will lead to the formation of fat and cellulite, as well as interrupting the hypertrophy process. Browse a menu of high-protein foods to find out exactly what to eat.