Here’s How to Shape Your Buttocks in Less Than a Month

If you want to have a perfect butt, there are some great exercises to do outside or inside the gym. They are effective and can help you to have well shaped buttocks. Here are some of them as well as the essential foods to get good results in a few weeks.

Targeted exercises for well-rounded buttocks:

Barbell Squats

To begin, first place a barbell with weights on each side just above shoulder level. Once the correct height is chosen and the bar is mastered, go under the bar and place your shoulders well.

Hold the bar with both arms and lift it by first pushing with your legs and at the same time straightening your chest.

Your feet should be in a position wider than the width of your shoulders with the toes pointed outward. Keep your head up all the time and keep your back straight. This will be your starting position.

Start slowly lowering the bar by bending your knees and stooping while holding a straight posture with your head. Continue until your hamstrings touch your calves. Inhale while doing this part of the movement.

Start raising the bar by exhaling and pushing the ground with the heel or midfoot as you straighten your legs to return to the starting position.

Glute Bridges

Lie on the floor with your knees bent and your feet flat on the floor. Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Tighten your buttocks hard and keep your abs tight during exercise.

Hold this position for a few seconds before going down.

Glute Kickbacks

Kneel on the floor or on an exercise mat and bend your arms in front of you. You should be in a kneeling / push-up position with your arms spaced at shoulder width. Your knees should be bent at a 90-degree angle.

Slowly, lift your right leg and “back up” until your hamstring (upper back leg) aligns with your back while maintaining the 90-degree curvature of your knee. Contract the buttocks and hold the contraction for 10 to 15 seconds.

Return to the starting position and repeat with the left leg.

Continue to alternate legs (or do each leg individually) until you have reached the desired number of repetitions.

For added strength, try using ankle weights or elastic.

In addition to the exercises, here are some foods to include in your diet to have more curved buttocks. They contain proteins that are necessary for the growth of muscles and their maintenance in good health.

Quinoa

Quinoa contains a good amount of protein as well as some essential amino acids.

Walnuts

It contains good fats and a large amount of protein to help your gluteal muscle grow. This food helps reduce cholesterol, reduces constipation and is rich in vitamins and minerals.

Eggs

The egg is one of the most accessible forms of protein because of its lower cost. It is a very good source of energy that will help you strengthen your workouts and help you develop your muscles.

Fish

It is a very good source of protein, and in addition contains omega-3 fatty acids that are known as healthy fats.

Chicken

If you are not vegetarian, it will be one of the best sources of protein that is beneficial for the growth of muscle mass including that of the buttocks.

Caution:

It is necessary, before starting these exercises for the buttocks, that the back is always very right. If you feel pain in your lower back or hips, it means that you are having trouble exercising. Correct your position and start again.

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