Top 4 exercises to increase glutes quickly

Your butt is made up of fat and muscle and you can change its shape by increasing or decreasing the proportion of each of these components. If you want to increase buttocks to have a bigger but better shaped butt, you have to have a good ratio of fat and muscle – the muscle is to keep your butt big and lift it at the same time, and the fat to give it roundness and smoothness. Below I give you an exercise routine aimed at helping you achieve the results you want with your glutes.

Squats, the best exercise to increase glutes
Squats are the best set of exercises to increase buttocks that may exist. It can be done only with the body weight, or with free weights in case you need to build more muscle in the buttocks. To do it correctly Stand with your feet a little wider than theĀ proflex muscle width of your shoulders. Keep the spine straight and the shoulders back. Slowly bend your knees and push your hips back and down, as if you were sitting in a chair. Shift the weight of the body towards the heels and descend until your hips are at the level of the knees. Bring your arms over your head or in front of you, unless you are holding weights or dumbbells. Contract the muscles of the legs and push back until you are standing but not completely involving the knees.

Increase gluteus with the deadlift
This exercise will help you increase muscle mass in the buttocksto make them look bigger. Use a moderate to strong bar, depending on your fitness level. Place the bar on the floor in front of you. Stand with your feet a little wider than your hips, apart with the tips of your feet under the bar. Squat and grab the bar with your hands with a grip a little wider than the width of your feet. Keep your shoulders back and relaxed away from your ears during this exercise and keep your posture open, upright through your torso – Do not round your back. Keep the muscles around the spine and abdomen contracted. Maintaining this position, straighten through the knees and hips standing with arms outstretched with the bar in the pelvis. Lower the bar by moving the hips back and bending the knees. Do not let your hips rise above the knees. Keep the contraction of the abdomen and back and keep the torso open. Lightly touch the floor with the bar and raise it again. Do three sets of 10 to 20 reps, depending on how heavy the bar is. If you are experienced you can add weight to the bar, always trying that the weight you add allows you to perform the corresponding repetitions.

Kicks with elastic band
One of the exercises that is most used in the gym to increase buttocks is that of kicking with a band. Use an elastic exercise band for this exercise to the best of your ability. Attach your elastic band for a low anchor and secure the other end around your right ankle. Stand in front of the anchor point and hold onto a wall to maintain balance. Start standing in a perfectly vertical position. Slowly extend the right leg back as far as possible without arching the lower back. Try to totally contract the gluteal muscles – the cheek muscles of your butt. Go back to the starting position. Perform 15 to 25 repetitions, depending on the resistance level of the band. Change your leg Do three sets with each leg.

Bridge

This is a good exercise for buttock augmentationif you do not have any gym equipment. You can make it easy or difficult depending on your level of fitness. Lie on your back on a mat and bend both knees, placing your feet on the ground reduces the distance that separates them. Keep your arms at your sides with your palms face down on the mat. Contract the muscles of the legs and buttocks, press the feet on the mat and lift the back of the floor. Stay in this position as long as you can by contracting and squeezing the gluteal muscles. You can make this exercise more difficult by lifting one leg off the stretcher and extending it in a straight line. Keep the leg raised for 10 seconds to return it to the previous position and change sides. Do three to five series of this exercise.

exercise routine for the buttocks

It is important that to increase muscle mass and even more to increase buttocks it is necessary to perform this exercise routine for glutes at least once a week, monitor your diet, consuming quality protein and not exceed the consumption of junk food.

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