The exercises to increase the buttocks can be done at home because it does not require equipment and are easy to make. They help strengthen the muscles of the gluteal region, leaving it more firm and higher, being useful also to combat cellulite because it improves blood and lymphatic circulation of the legs and the buttocks.
The series of exercises can be done on alternate days for beginners and every day, to more advanced, but care is needed to not feel pain in the back, knees and ankles. If this happens, it is important to seek a Physical Education professional, stop the exercise and rest for 1 or 2 days and if the pain persists, go to the doctor.
Exercises to increase the buttocks
The exercises to increase the buttocks must be made in accordance with the indication of a physical education professional and can be done continuously for 30 to 60 seconds according to the degree of training of the person. After the first exercise, one should rest between 10 and 30 seconds, and start the next exercise.
At the end of the third year, may recommence the series 2 more times. In this way, each exercise should be done at least 3 times for 30 to 60 seconds.
1. Squat with forward
In this exercise you should walk with large steps, and each step should squat. When the back leg is stretched should not touch the heel on the floor and the knee that is in front should not exceed the line of the feet.
2. Climb in the chair with just 1 leg
Climb up on a chair or bench, with only one leg at a time, as shown in the image, taking care to have a firm support and solid to climb. The chairs of plastic are not recommended since they are unstable and can break.
The higher the chair, the greater will be the effort, so you can start with a bank the lowest. To facilitate you can put your hands on your waist and you should remember to keep your back upright and always look forward to keep the spine aligned.
Another way to increase the degree of difficulty is to hold weights with your hands.
3. Squat jumps
Squat with legs apart and when you lift, give a jump and then crouch again, and so on. When you crouch it is important to dampen flexing the knees to lessen the impact in that joint and let the thigh parallel to the floor, so that really the glutes are worked.
It is also possible to increase the buttocks through cosmetic treatments, such as placement of silicone prosthesis, and fat grafting.
The placement of the 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 you to place the silicone implants. The size of the prosthesis is defined by the physician and by the patient according to the aim, which is to raise the, improve the shape or increase the size of the buttocks.
Fat grafting is also a procedure that can be done to increase the butt or change their format and, for this, is taken the fat located in some region, such as the abdomen or thighs, and placed in the buttocks.
What to eat
The best way to supplement the exercises is to bet on a diet that is rich in protein, and because they promote hypertrophy of the glutes. So, after workout you should eat yogurt, take a supplement or to invest in a meal with at least 100 g of lean meat like chicken breast grilled, or fish eggs cooked.
Eat foods rich in sugar and fat is not a good idea because it will lead to formation of fat and cellulite, in addition to disrupt the process of hypertrophy. Check out a menu of foods rich in protein to learn exactly what to eat.