Genetics is the basis, but also the excuse when defining our glutes.Most women want rounded buttocks, firm and without cellulite and, in recent years, have also become fashionable those that stand out more for their size, as long as the rest of the body has a balanced weight.In this article we tell you 6 tips that will help you enlarge and round your buttocks in a beautiful and healthy way.
1. Tones the different muscles of the buttocks
Almost all of us know of an exercise that we have been recommended to strengthen and enlarge the buttocks.
However, when talking about this area we must take into account the three main muscles: the largest, the middle and the smallest .
For this reason it is important that, when developing a toning exercise routine, we perform those that include the three types of muscles.
We must practice toning exercises at least three times a week.
2. Do not forget to stretch
Exercises before and after exercise are as important as toning exercises.This combination of contraction and muscle relaxation is what will allow the muscles of the gluteus to gain volume with a rounded and beautiful shape, in addition to avoiding muscle tensions in other parts of the body.Do not forget to include the legs, hips and lumbar in the stretches , as they are directly related to the buttocks.
3. Increase protein consumption
To gain muscle you have to consume enough protein.
However, in our diet we should not have an excessive intake of animal protein, as it could harm our liver and kidneys.
Therefore we must look for the balance with the vegetable protein.
Also, we must make sure to include a portion of protein in each meal , which can be:
- Meat.
- Fish.
- Egg.
- Dairy products.
- Legumes
- Nuts and seeds.
There are other foods, such as whole grains or avocados, that also contain significant amounts of very healthy protein.Whenever we eat protein, especially if it is meat or fish, we will accompany it with vegetables (juices, salads, steamed vegetables, etc.).
4. Increase healthy fats
In addition to protein, if we want to grow a part of our body we must also consume fats.
However, we must bear in mind that not all fats are the same or fulfill the same function in our body.
The fats we need are the most natural, unprocessed, so that our body identifies them and accumulates them where we need them, especially if they are parts of the body subjected to exercise.
In addition, the consumption of these fats increases our metabolism , so it can even help us lose weight in other parts of the body, for example, in the waist.
Include these foods in your diet:
- Vegetable oils of first cold pressure: olive , coconut, sesame, flax, wheat germ, evening primrose.
- Ghee (clarified butter).
- Avocado.
- Olives
- Nuts and seeds.
- Yolk.
- Blue Fish.
5. Hydrate your skin every day
It is essential that we have the constancy of hydrating each day the buttocks to improve the appearance and elasticity of the skin, give firmness and prevent stretch marks and cellulite.In addition, the fats of the moisturizing lotion can also contribute to gain more volume.Choose moisturizers as natural as possible, rich in essential oils and vegetables (almond, avocado, argan, jojoba, etc.).Massage in a circular manner, with a closed fist or with an avocado bone .You can also give the massage vertically, from the feet to the waist.Do it every day and, especially, after exercising and getting out of the shower.
6. Test the suction cups
There is a technique that we can do at home to enlarge and round the gluteus naturally.We only need suction cups, which are sold online or in physiotherapy and massage equipment centers.They are plastic suction cups with a suction method that allows us to massage any part of the body and improve circulation locally.If we apply them regularly, even combining them with hydration and massage, we can see how the area is gaining volume, but also firmness.
It is even a good technique to reduce cellulite.
We must perform the circular massages with the suckers after applying an oil on the skin, so that they can slide and move easily. If we leave them fixed, they could cause a bruise.