How to get a Rounder Glutes

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How to get a Rounder Glutes

Rounder Glutes Workout

Almost all workouts for the lower body are a combined butt and thigh workout, which means that if you’re quad dominant, you will grow your legs at the same time. In this article, we cover everything you need to know to get beautiful, round, and firm glutes.

What we can do, in addition to increasing its size, is to improve its appearance. We need a series of habits and care. Let’s get started with these:

1.Exercising the gluteal muscles

There are several types of exercises, but it is important to know that we have to exercise the three muscles that make up the buttocks.

Try out these glutes isolation exercises. Do each of the exercises in this butt workout for 10-12 reps before moving on to the next. If you are a beginner, shoot for 1-2 rounds of this workout for how to grow your glutes. If you are more advanced shoot for 3-4 rounds of this glute workout.

These are great exercises for you to shape up your glutes:

1.Lunge Exercise

In this exercise, you will work on one side of your leg and glute. Do 2 sets of 10 reps per side. The knee should not touch the ground. Keep your back straight.

Lunges to get round glutes

2.Kick Back Exercise

In this exercise, you will work one side of your leg and glute when kicking.

Do 2 sets of 10 reps per side. Each kick should be slow to get the best result. You can also try to keep your leg up for 10 seconds and then repeat on the other side.

Kick Back to get round glutes

3.Bridge or hip lift – to work both glutes

This is a yoga pose that helps work your glutes wonderfully. You can raise your hips and hold them for 10 seconds or you can also do lifts. 2 sets of 10 repetitions.

bridge exercise pose

4.Lateral leg raises

In this exercise, you must have one side supported to be able to lift your leg laterally. Lie on your side on the floor and raise the leg up and down. Do 2 sets of 10 reps on each side.

Lateral leg raises

5.Squats – to work both glutes

In this exercise, the weight of your own body works your legs and buttocks at the same time. Do 2 sets of 10 reps. You can also hold additional weight to increase the level of difficulty. Don’t forget to squeeze your glutes as you go up.

Squats will strengthen your core, you will burn calories and tone your glutes evenly. This exercise will work evenly your body.

Squats exercises

2.Stretching the gluteal muscles

Stretches improve flexibility and increase range of motion, and are essential to complement any routine.

It is important to stretch the muscles that you have worked, relax them, and start the recovery. These are great stretching exercises for your legs and butt muscles:

Gluteus Maximus Stretch

Gluteus Maximus Stretch

 

Pigeon Pose Stretch

Pigeon Pose Stretch

 

Glutes and Hips Stretch

Glutes and Hips Stretch

Glutes and Hamstring Stretch

Glutes and Hamstring Stretch

 

 

3.7 fabulous foods that will help you increase your buttocks

Nutrition is key to increasing the buttocks and keeping them firm. Consuming protein helps increase muscle mass. It also helps improve physical endurance during exercise.

1.Carbs

Carbs will provide you the required energy you need, try whole wheat and oatmeal.

2.Lean Meat

Chicken, tuna, turkey breast, and veal; low-fat meats have and provide very good protein to grow your muscle.

3.More fruits and vegetables

Add more fruits and vegetables to your diet, consider bananas, strawberries, raspberries, blackberries, carrots, apples, pineapple, and blueberries.

4.Seeds and Dried fruits

Rich in healthy fat time to add peanuts, almonds, and walnuts to your diet as well.

5.Egg

The egg contains albumin, a super protein to increase muscle mass. There are many ways to prepare the egg for breakfast, lunch, and dinner.

6.Low Fat Dairy

If you like dairy, then try to make a change and eat low-fat milk, cheese, and yogurt instead.

7.Legumes

It is time to add beans, chickpeas, and lentils to your diet.

Increase protein in your diet

4.Moisturize your skin

Moisturize your skin

If we want to improve the appearance of the buttocks, we also need to adequate hydration to the skin that covers them. This will help to firm them up and prevent problems such as stretch marks and cellulite.

To maintain the aesthetic appearance of the buttocks, it is advisable to massage with moisturizers, circular massages to increase blood circulation.

5.Drink more Water

We are 70% water and when exercising your buttocks, which are the largest muscles you have in your body, you need more water to nourish them and keep them healthy. Remember that dehydration makes our skin dry and lose elasticity. You need more water so that your muscles are flexible and have better blood circulation.

Drink more Water

Recommendations

  • Turn on your favorite music to get you in the proper mood to exercise.
  • Don’t forget to get water for your workout session.
  • Don’t stop until you finish your entire workout.
  • Add a stretching session for your hips, butt, and legs to relieve the stress of those muscles.

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Original Image by Sal Ami under Attribution 2.0 Generic (CC BY 2.0)