Many women today dreams of having a big butt. Therefore, we bring you these exercises to make your butt bigger in a week . These moves will definitely work your buttocks and make it grow to the size and shape you’ve always wanted.
Don’t waste time doing exercises that don’t work. with these 8 super butt exercises that will make you get a round butt like no other.
Exercises for a Big Butt must include all three muscles
In order to obtain a large round butt we must understand the anatomy of the buttock muscles, the buttocks are formed by three independent muscles:
1. The gluteus maximus
2. The gluteus medius
3. The lower gluteus
The gluteus maximus is located above the gluteus medius and is the largest of the three muscles. This will be the main muscle in which we will concentrate to increase the size of our butt.
However, the middle gluteus located at the upper end above your gluteus maximus and the gluteus minimus, which is located at the lower end below your gluteus maximus are also very important to get that round and full shape you are looking for.
Now let’s look at this exercises:
Take up the butt Challenge and tone up your buttocks. These exercises are easy to follow and you see results fast!
The Hip or Bridge Lift is one of the most effective exercises to round your buttocks. In addition, it is an excellent exercise to do at home, because we do not need any equipment.
Lunge is one of the best body weight exercises to strengthen the body, this works the buttocks and hamstrings. It also works the quadriceps and helps increase the range of motion of the hip flexors.
Bird dog a full-body exercise that tightens the core and strengthens the buttocks, hamstrings, quadriceps, hips, shoulders and arms.
Plank it is an isometric exercise that uses your own weight to tighten the muscles and keep them in a stationary position. It is very simple, but effective for buttocks.
Squat is one the best known exercise to increase the size of the buttock. There are countless positions to perform proper squats.
Foods to make your butt bigger:
I recommend you try and get a protein source in all meal you eat. About 15-30g of protein per meal. I also recommend you to drink protein shake after your workout.
Natural sources of good proteins for a bigger butt are: eggs, tuna, turkey, chicken, salmon, tilapia, legumes, cottage cheese, lean red meat, beans and legumes, fish and protein powder.
Carbohydrates: that help you maintain a good musculature are quinoa, any whole grain cereal, sweet potato, coscous, brown rice and oats.
Fats are essential, and also can help to actually lose weight or achieve better body composition. The best sources of healthy fats are fish oil, extra virgin olive oil, almonds, walnuts, and peanut butter.
Vegetables contain tons of anti-oxidants, nutrients and other goodies that is essential for a growing booty. You can eat as much of this as you want, such broccoli, spinach, tomatoes, kale, any green vegetables.