When it comes to firm and round buttocks, genetic inheritance plays an important role, but you can also take certain steps to improve your posterior appearance.
Most women want firm, round, CELLULITE-free buttocks.In recent years, the desire to increase buttocks has become popular, keeping them at the same time directly proportional to the rest of the body.
Why women develop muscle mass harder?
Unfortunately, women develop muscle mass harder than men because they have less testosterone (the hormone that turns protein into the muscle). Muscle mass does not increase overnight – it takes weeks of training and you will notice when your feet look like you want
Do the Warm-Up
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The first thing to do before starting any of the exercises is to do a WARM-UP . Warm-up is very necessary because our body is not prepared and it is in a rest situation so it is always advisable to do a 10-15 minutes warm-up.
By doing a proper warm-up of the body the main benefit the body will get is that there will less chance of injury and every muscle group of the body will be active and will be able to perform well during the workouts.
While doing warm-up ensure that you are making you every muscle group active mainly arms, back, and legs.
In today’s article, I will present you 7 exercises and 4 tips for getting firmer and rounder buttocks, and toned hips in a healthy way in just 4 weeks by training at home.
So let’s get started!
1) 10 Squats
2) 20 Lunges
3) 20 Glute Bridges
4) 10 Side Lunges
5) 20 SIide Leg Raises
6) 20 Bulgarian Lunges
7) 10 Sumo Squats
Do 3 sets for each exercise. Do this workout, 2 times a week for efficient results.
One of the best exercises for you, whether you’re trying to build muscles or lose weight (or both) has to be the squat.
Now, squats can be done various forms with machines, weights, free weight but however our concern is for free weight exercise.
Targets: Glutes, Adductors, Calves, Hamstrings, Hip Flexors
How to do
• Plant your feet on the ground. Keep your feet slightly wider than shoulder-width. Straighten your back.
• Bend your knees. Pretend as though you are going to sit back in a chair. Keep your heels on the ground. Pull in your abs. Keep your back straight in a neutral position throughout the exercise
• Lower yourself in a controlled manner. As you go down, push your hips back. Go as low as your body can while still keeping your shins vertical and your heels on the ground. From the lower position, push up off your heels and slowly rise balancing by leaning forward as necessary.
• If you can, aim to lower yourself until your hips sink beneath your knees. If you are just starting you may not be flexible enough to go this low. Work your way up to this level.
• Inhale as you lower. Exhale as you rise.
• Look forward as you squat to help keep your form correct.
• Extend your arms straight forward to help your balance. This will also help you keep your shins vertical.
Another very efficient exercise to get your hips in the best shape are the lunges. The lunge is designed to work all the major muscles in the lower body—primarily the quadriceps, but also the glutes, hamstrings, and calves.
The lunge is 100 percent excuse free because you don’t need any equipment or special apparel. All you need is a little motivation, direction, and structure to reach results.
Targets: glutes, quads, calves, and core
How to do
• Start with your feet pointing straight ahead, knees straight, torso long and extended, and hips facing forward. Shoulders should be down and back, ears in line with shoulders, and keep your head in a neutral position. Hands may be placed on the hips.
• Step forward with one foot.
• Bend both knees, inhale, and lower the body to approximately 90 degrees (until your front thigh is parallel to the floor) or until you achieve a range of motion that is comfortable for your body. Your knee should not touch the floor.
• Make sure that your front knee is in line with the second and third toes of the front foot. Your knee might skim past the foot (and that’s okay), but make sure it doesn’t do so excessively.
• There should be equal weight distribution through the front heel and the ball of the back foot. You should feel this move in your quad—not your knee.
• To come out of the lunge, exhale and push through your front heel and press with your back foot. Step feet together and return to the standing neutral start position.
• Repeat with the other foot.
3) Glute Bridges
A glute bridge is a simple, yet versatile exercise that helps you activate and strengthen your glutes teaches you to extend your hips while maintaining a neutral spine, and braced core and lays the foundation for you to progress to bigger and better booty-building exercises.
Targets: The main muscles hit will be your gluteus maximus, thighs, hips, core, and hamstrings
How to do
• Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart.
• Bend your elbows to 90 degrees so that only your upper arm is on the ground.
• Then drive up through your heels and upper back to lift your glutes off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back.
• Do not push backward off your heels. Make sure you are driving straight up and that your knees aren’t caving in.
• Squeeze your glutes for a second or two at the top and lower back down to the ground before repeating.
• You should feel this move in your glutes and hamstrings and not in your low back.
• Do not rush through glute bridges. Take time to hold at the top and feel the glutes activate
4. Side Lunges
The side lunge is an effective lower body exercise that strengthens your quads, glutes, and hamstrings while also targeting both the inner and outer thighs.
By moving in a side-to-side motion rather than the traditional lunge motion of forward and back, you recruit your thigh muscles and also work on your balance and stability.
Targets: this is a lower-body exercise that strengthens your quads, glutes, and hamstrings while also targeting both the inner and outer thighs
How to do
• Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.
• Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you.
• Return to center and switch sides.
5. Side Leg Raises
This is the best exercise to get wider hips and is most effective as this will increase the intensity of your workout
Targets: This exercise strengthens hips, thighs, and buttocks.
How to do
• Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
• Breathe out and slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent.
• Hold the position for 1 second.
• Breathe in as you slowly lower your leg
• Repeat 10 more times with each leg
6) Bulgarian Lunges
The Bulgarian Lunge is an excellent exercise for developing lower-body strength and stability while posing a lower injury risk than many traditional lower-body resistance exercises.
Targets: work the glute muscles as well as the upper leg muscles.
How to Do
• Place your rear foot facing forward on an elevated platform; 3 to 5 inches in height is sufficient. (I like using one or two weight plates.) You can stand on the ball of your rear foot with it placed flat or on your tiptoes.
• Place your front foot with ample space forward to perform a Lunge. Your front foot can be pointed forward or slightly outward. (The outward position is easier for beginners.)
• During the movement, your upper body should remain fixed in an upright position. You can initially do the move with just your body weight, but weights held in the goblet or front rack position can help you maintain postural balance.
• During the descent, keep your torso above your hips at all times.
• As you descend slightly forward, maintain your torso and hips over your center of gravity—which should be the midpoint between your feet.
7) Sumo Squats
The Sumo Squat is a lower-body strength exercise that’s a variation of a standard squat. The key difference in this squat is that you take a wider stance and position your feet turned out.
Targets: with the sumo squat variation, it’s the inner thighs and glutes that get more of a workout.
How to Do
• Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips
• With your hands clasped together at your chest, push your hips back and squat down, keeping your back straight and your upper body lifted.
• Make sure you’re pushing through your heels and engaging your inner thighs as you come back to your starting position
4 Tips on How to Get Bigger Hips and Round & Firm Buttocks in 4 weeks:
1. Increase the intensity of your walking session
The more you WALK there are more chances that your hips will get shape soon.
2. Increase protein intake to have firm, round buttocks
To gain muscle mass, you need to eat enough protein. But excessive consumption of animal protein is not recommended, as this can affect your liver and kidneys.
It is also advisable to consume plant proteins.
Be sure to include a portion of protein in each meal. The foods you can choose from are:
• Dairy products
• Nuts and seeds
There are other foods, such as whole grains and avocados, which also contain significant amounts of healthy protein.
3. Increase the intake of healthy fats for a firm, round buttocks
For firm buttocks, you should not only eat protein but also fat. But not all fats are the same and do not have the same effects on the body.
The body needs natural, unprocessed fats to use for its beneficial purpose and will be burned during exercise. Also, these fats accelerate metabolism, favoring weight loss in certain areas of the body, such as the waist.
Add the following foods to your diet:
• Vegetable oils, preferably cold-pressed: olive oil, coconut oil, sesame oil, flaxseed oil, wheat germ.
• Ghee (clarified butter)
• Nuts and seeds
• Egg yolk
• Fatty fish
4. Moisturize your skin every day
It is very important to moisturize the skin of the buttocks every day to give them a more pleasant appearance and to increase the elasticity of the skin, which contributes to its firmness and the prevention of stretch marks and cellulite. The oils in the lotions created for this purpose help you get volume in the posterior region.
Choose moisturizing creams as natural as possible, rich in essential and vegetable oils (almond, avocado, argan, jojoba, etc.).
Apply moisturizer daily, especially after a workout or after showering.