Growing and toning your glutes is a challenge for anyone.
Although it is one of the parts of the body that most people make an effort to work on in the gym, it is also true that it is one of the most complicated muscles to train since it is not easy to hypertrophy them to make them grow and stand out attractively.
If you are doing a glute routine or are thinking about starting one, you will get results faster if you follow the following tips.
Climb Stairs Two at a Time
One of the best exercises to work your gluteal muscles is as simple as climbing stairs. The best thing about this tip is that it will help you exercise your glutes daily in your life and outside the gym. However, you must do it two steps at a time so that the gluteal muscles are stretched and increased. With this exercise, you will be able to improve the stretching of the gluteus, and you will get more work from each of the muscle fibers.
If you want to go for a harder version and for its effects to be seen more noticeably, all you have to do is increase the weight you lift with each step up. In this sense, it is best to take the stairs two at a time with some weight, whether it be dumbbells in your hands or, more simply, shopping bags. If you are in a mall or live in an apartment, avoid the elevator and take the stairs.
To perform exercises and get the best of them, you must take into account the following tips:
- Most glute exercises help tone. But you must do them with weight to gain volume.
- Always add weight gradually to avoid injuries.
- While doing the exercises, you should avoid putting too much strain on other body parts like the knees or lower back.
- The muscle needs rest to grow, so three weekly sessions will be enough.
- You will have to do different exercises to work the muscles that make up the glutes, as well as the femoral muscles.
- Remember that during exercise, it is essential to drink water and breathe well during each repetition, taking in air during moments of relaxation and exhaling it during effort.
As mentioned, a crucial factor in butt shape is fat percentage. It does not look as firm when there is fat as when it is muscle mass. But, to burn fat, you do not just have to do exercises to tone and strengthen, but also do a lot of cardio: running and cycling, among others. You have to combine both types of exercises to increase your glutes intelligently.
Eat Foods Rich in Protein
Unfortunately, there is no specific diet to increase buttocks quickly. However, you can implement a series of dietary factors that will help you if your ultimate goal is to grow and redefine this part of your body.
First of all, you should know that the glutes are an area of the body that tends to store fat, just like the abdominal area.
Consequently, a hypocaloric diet (low in calorie intake) will cause us to lose the fat stored in the body, including the fat in the buttocks, and it will help you to reduce its volume. Thus, if what you want is to increase the size of your buttocks, you must eat calories that make you gain weight and enlarge this part of your body.
In case you want to gain muscle, you must ensure a good amount of protein every day. However, you should not exaggerate your meat consumption; You can look for other alternatives. For example, you can opt for fish or eggs and also proteins of plant origin.
You will find many types of vegan protein powders in the stores or local markets, made with peas, hemp, seeds, oats, rice, etc. Taking a serving of protein half an hour after exercising may be a good decision. But keep in mind that it is better to consult with a nutritionist to maintain a diet according to your needs.
Apply Specific Creams
Some specific creams could help us burn fat in the buttocks. But you must choose quality creams made with natural ingredients such as phytoestrogens and vegetable oils. And something essential: for the creams to help achieve the goal, it is necessary to use them regularly while maintaining the exercise routine and other good lifestyle habits.
Do Not Sit for Too Long
If you do not want your buttocks to lose firmness and flatten, losing all the work you have done, avoid spending too much time in the chair while working. Get up every 30 minutes, walk a little, stretch. It is good not only for your glutes but for your spine, especially in the lower back, and helps prevent sciatica.
Do Not Rule Out Extra Help!
Even if you try to go to the gym every day, something can always happen that prevents you from going one day, but that does not mean you should leave your training aside. A glute stimulator can keep your glutes working while you take care of other tasks or work from your desk.
One of my friends bought a glute stimulator from the following link https://apebornfitness.com/products/nextgen-glute-stimulator, and he was able to tone, strengthen, and firm his gluteal muscles. Individual results may vary but you need to test this out to see if it works for you as well.
By following these tips, you will be able to tone and increase your glutes and obtain results in a reasonable period. Therefore, do not give up on attending that training session that benefits you so much, not only in terms of your physique but also in terms of health.
If you are too lazy to leave the house, remember that you can do your exercise session at home through video tutorials. You can also put on some music and enjoy an online Zumba class. There are many options to choose from! Make your choice and start exercising now.