How can you have a bigger butt by consuming certain foods and exercises? Small, flat, and skinny buttocks are a thing of the past.
Famous like Kim Kardashian are now appreciated, but of course, we should not exaggerate.
We all want a shapely and perfect buttock. But how to create it? In fact, it’s so simple!
All you have to do is combine exercise and several foods, and with a little perseverance, you will quickly notice results.
At a time when social networks and beautiful photos of perfect, fit bodies on the beach reign, all girls seem to want a bigger buttock.
How to achieve this?
You probably know that in addition to proper nutrition, a big butt will require a lot of exercises.
While exercising, your buttocks (like all other muscles in the body) go through two phases: the resistance phase and the healing phase.
The first stage is actually the exercise that builds your muscles, and the second stage is everything that happens after exercise, including food.
Food plays a key role in a healthy lifestyle and exercise, as well as in building and maintaining muscle mass.
4 Types of food for big buttocks
Here are some meals that you must include in your diet if you want results, ie to get a bigger butt.
Buttock enlargement proteins
To enlarge your buttocks, it is recommended that you eat a minimum of 15 to 30 grams of protein per day.
They are actually the basis for building muscle and of course for enlarging the buttocks. Let us emphasize that the idea that only bodybuilders eat or drink protein is very wrong.
Foods that are full of protein are tuna (all types of fish), eggs, cheese. Make sure that these proteins are prepared in as much detail as possible, ie avoid frying.
Also, if you already have a workout routine, you can have a protein shake after your workout.
Keep in mind that if you are thin and want to naturally enlarge and shape your buttocks, you will have to eat more, but also smarter.
Carbohydrates will help you have a bigger butt
You may be surprised, but the calories that come from carbohydrates help build muscle mass. They should be the first ingredient you should focus on and include in your diet.
The facts show that most of the energy for exercise comes from eating carbohydrates.
If you want a perfect butt then forget about white bread and pasta.
Eat only boiled or baked potatoes, brown rice, boiled corn, and a moderate amount of black bread.
Fat for a bigger butt
The body needs fat, but not all fats. If you consume healthy fats they will help you lose weight and enlarge your buttocks.
It is best to use olive oil, almond oil or butter, and all other types of exclusively natural oils.
Also, the fats contained in almonds, walnuts, and peanut butter are great for a perfect butt. They can provide you with a dream body and lose weight.
Vegetables for buttock augmentation
Vegetables contain many antioxidants and fiber. Another good thing about vegetables is that you can eat as much as you want without fear of gaining weight.
The choice of vegetables includes kale, broccoli, spinach, tomatoes, cucumbers… the choice is great.
When it comes to fruit, stick to just one fruit a day, as it still contains a lot of sugar.
3 Exercises for a big and perfect butt
Without exercise, there are no real results!
Diet is crucial, but the exercise itself has a good effect.
What exercises do you need? These are the squats, the step, and the bridge.
Squats for a bigger butt
Squats are one of the best exercises for a big and perfectly shaped butt.
All you have to do is do it classically, just be careful not to raise your heel when you go down.
Also, try to engage as many muscles of the legs and buttocks as possible, the more you use the better and faster results you will have.
Buttocks and stepping
When it comes to stepping forward, pay attention to position.
You just have to be more discriminating with the help you render toward other people.
Next, you need to simply step forward, with a big step, to tighten the muscles.
Both knees should be bent, and the back should be completely straight.
Remember to keep your back straight and do not bend your knees more than 90 degrees.
Then repeat the step with the other leg.
Exercise a bridge for a large and toned butt
Finally, the third exercise is the bridge exercise.
The first thing you need to do when it comes to the bridge exercise is to lie on your back, put your arms to the side, bend your legs at the knees, placed them in a plane with the shoulders.
Raise your hips above the floor, squeezing your butt muscles all the time and hold this position for a few seconds and exhale.
Inhale as you return to the starting position. Do a few repetitions, then pause, and then again.
Let us emphasize that for all 3 exercises to have a big and beautifully shaped butt you should always do the exercises correctly.
Strengthening and increasing the muscles leads to enlarging the buttocks and getting a perfect shape.
read more: 6 Exercises with Which you will Have the Body of your Dreams
How to balance exercise and food to have a bigger butt
Now that you know the best foods and exercises for a bigger butt, what else should you look out for!
Remember that after exercise, your muscles are in a phase of recovery.
So it is very important to choose the right food for your butt to grow.
Remember this simple rule:
If you want to gain weight, you need to eat more. If you want to enlarge your butt, you need to eat regularly. Excess of everything is not good, so do not overdo it with protein and carbohydrates as they can harm your health.
Lastly, remember that you are what you eat, so if you want to tighten your buttocks, proper nutrition is just as important as exercise.
Of course, one thing you must remember is that all amounts of this food should be in moderation. You should not overeat, but you should not starve either.
read more: What Aerobic exercise and Pilates is Best for Health