These exercises to increase the butt can be done at home because they do not need handsets and are easy to do. They help strengthen the musculature of the gluteal region, making it firmer and larger and is also useful for fighting cellulite because it improves the blood and lymphatic circulation of the legs and buttocks.
This series of exercises can be done on alternate days for beginners and daily for more advanced, but care must be taken not to feel pain in the back, knees, and ankles. If this happens, stop exercising and rest for 1 or 2 days and if the pain persists, go see a doctor.
Each exercise should be done continuously for 30 to 60 seconds according to the degree of training. When you finish the exercise, rest for 10 to 30 seconds and start the following exercise. At the end of the 3 exercises, the series can be restarted 2 more times. In this case, each exercise should be done at least 3 times, 30 to 60 seconds at a time.
Exercise 1: Walking With Squats
Walk with strides, and at each step crouch. When the back leg is stretched out, do not lean the heel on the floor and the front knee should not extend beyond the foot line.
Exercise 2: 1 Leg Climb Chair
Climbing on a chair with only one leg at a time, taking care to have a firm and solid support when climbing, plastic chairs are not recommended. The higher the chair, the greater the effort, so you can start with a lower seat. To facilitate you can put your hands on the waist and should remember to keep your back straight and always look forward to keep the spine aligned.
Another way to increase the degree of difficulty is to hold onto weights with your hands.
Exercise 3: Jumping Squats
Crouch with your legs apart and, when you stand up, take a jump and then crouch again, successively. When squatting is important, cushioning by flexing the knees decreases the impact on this joint and leaves the thigh parallel to the ground so that the glutes are actually worked.
What to Eat To Increase The Butt
The best way to supplement the exercises is to bet on a protein-rich diet because they form the muscles, which is essentially the increase of the glutes. So after training, you should eat yogurt, supplement or invest in a meal with at least 100 g of lean meat such as grilled chicken breast, eggs or cooked fish.
Eating foods high in sugar and fat is a bad idea because it will lead to the formation of fat and cellulite, and even if it looks like a person has a nice body contour and the glutes are increasing, is ideal, because it is, in fact, accumulating fat.