Solutions, exercises and suggestions to help you!

There is “Plan buttocks” complex It meets both in men and women. And very often, all possible options occur to obtain the volume. Do the exercise, work the muscles, adopt a new diet. But the curved buttocks of videos and photos of Instagram are still rejected and always …

To help you feel better with yourself, I thought of these few suggestions It can bring a little more volume to the buttocks ! But keep in mind that you must first feel good in your body and above all, it takes time.

Let’s start with a short development!

What do we call dishes?

The buttocks are made up of fats and different muscles:

You could be surprised, but what is called dishes, these are incentive in buttocks that have no fat ! It’s not so bad, right? ? Well, what I have not yet told you is that they are also buttocks who have no muscles …

Although it is not an end in itself, it can quickly become a complex if we attribute too much importance to the current canons of beauty that highlight Ultradomed buttocks.

Risks for your back

On the other hand, where it becomes more annoying, it is when the “weak” buttocks give you back pain. In fact, if yours The muscles are not quite developedYour lumbar and spine can suffer from a lack of support. In addition to the physical aspect, it can therefore damage your health and well -being.

Furthermore, when the buttocks are not muscle enough, you can practice physical activity to remedy. Your muscles will develop, but this is not always enough to make back pain. Because to really have plump buttocks, these must contain more fat!

What do your buttock really really look like?

Sometimes we call “flat buttocks” which is something else. So second small point!

The dishes are buttocks that seem “emptied” and inevitably dishes. Note that there may be a genetic cause for this aspect.

Sometimes we also complain about soft buttocks. These are The buttocks that have an appearance that fall Following a relaxation of the skin.

The question of cellulite also arises. It recognizes him easily, he has the appearance of orange skin with clear capitons. Targeted sport, anti -cellulite massages and food will be solutions for you.

6 exercises to bring the volume to too many buttocks

If you are trying to cut the best buttocks, you will have to work on all the areas mentioned above:

1. The great glu -ise;
2. the buttocks;
3. The small buttocks.

Here you are 6 exercises that can help you work effectively on all these three muscles:

Squat

This is one of the best known exercises to have curved buttocks. You can practice it with or without weight, depending on your level. You can follow the video to correctly create your squat.

Be careful if you opt for multiple weights. You will surely build the buttocks, but also a little of the thighs, especially if the movement is poorly controlled. You prefer weightless tests to give volume only to the buttocks.

Unilateral legs

1. In an erect position or four legs;
2. Slowly lift your leg until your buttocks emit resistance;
3. Keep your back on the right.

You can also make serious with an elastic or even weights with ankles. So go to the other leg.

The slots

1. Make a leg advance;
2. Lightly flushing and slowly going down the knee of the other leg to the ground;
3. Go back and do several tests before moving on to the other leg.

It is a truly effective exercise in the development of the muscles of large glurit.

Kick of Le Donkey

1. Start the four -legged movement;
2. Make sure to maintain the right right;
3. Raise a rear leg, the heel towards the ceiling;
4. The thigh must form a 90 ° angle;
5. Return to the initial position without laying the knee and making different repetitions;
6. Repeat with the other leg.

If you need a little more work, you can add a band of resistance. He will have the merit, in addition to giving you beautiful buttocks, giving you concrete abdominals! But I prefer to warn you now: you will have to be very applied and regular to get results up to your efforts and hopes.

The chair

1. Sitting at a wall (without chair!);
2. 90 degree legs;
3. Keep the location for 30 seconds.

To work well your buttock muscles, keep your knees separate, your back straight and very stable. Perform this exercise at the end of your sports session. This will help you tone your muscles and have pretty buttocks.

Bridges

1. Lie on the back to perform this exercise;
2. Fold the knees;
3. Put your arms along your body;
4. Raise the buttocks upwards, then go down at low speed.

Create 3 sets of 10 repetitions in Galber the buttocks!

Moning your buttocks yes but not without a little cardio

As a rule, associating cardio sessions with its training sessions is a good mix.

If the cardio does not try, why not try the fitness lessons in the gym closest to you? Or at home with my programs or my videos. This will prevent the muscles from getting used to the exercises previously described.

You can also greet your cellulite and fat that you don’t want to see elsewhere than in the buttocks! And to get Really sustainable resultsAdopt a healthy and balanced diet now!

Running is not falling forward, but he is bouncing from the ground on the foot in the heel. I advise you to learn to run better to combine the race (cardio) to the development of your buttocks.

Eat better (without surprise)

Sport is an essential ingredient for obtaining curved buttocks, but it is not the only one. Another of your allies, as often, is your dish!

Protein

So, for Develop your buttock musclesDo you have to take food supplements? Protein dust? Well, no, it is the training that makes muscles and not an excessive consumption of protein.

The recommendation for a high -level sportsman is 80 grams per day, this contribution is easily accessible with a healthy food.

For flexories, you have many solutions such as: white meat (poultry, calf or rabbit), fish, egg whites, dairy products -casear without fat, vegetable proteins (such as soy, legumes or spirulin). The choice of possibilities is wide!

Consume carbohydrates

The second contribution to be monitored is that of carbohydrates. If you practice regular physical activity, they will bring your body theenergy needs to “guarantee” efforts May you ask him.

Be careful, however, the goal is not to build fatty reserves! Promote complex carbohydrates with low IG. You will find them in complex pasta, full bread, radical vegetables.

Let’s not forget the fruits and vegetables

Deposit From volume to platesIt is also advisable to consume fruit and vegetables. And they will have even more beneficial effects if you associate them with carbohydrates. Fruits and vegetables contain a lot of fiber and these allow a better assimilation of slow sugars by your body.

We continue our path towards a curved buttock with … water! Hydrate correctly helps you digest and eliminate toxins from your body.

Listen

Finally, even if it seems obvious, I know we don’t always do it when you try to eat better: Take into consideration your feelings of hunger and satiety. As I have already told you in another article, you are starving yourself in the context of a diet is never a good idea.

So, your buttock exercises with involvement, correctly eats and you will soon see the flat buttocks will only be a bad memory!

Avoid fake food

Finally, a last “small” tips on the side of the food: to flee from prepared dishes. They contain a lot of sugar, saturated fats and salt. So certainly, your buttocks will have volume, but they will certainly be curved or stopped …

Loss

And as a sports coach, I can’t remember an essential point. If you really want to give volume to your buttocks, you have to Lose several months. Contrary to what some presses are trying to make you believe, having sublime buttocks in a week or in two months just before the summer, it is humanly impossible.

Salient moments with good clothes

And take care of its appearance of clothing, begins with the choice of underwear. Brity favor that adapts perfectly to the natural volume of the buttocks.

Take a step back on what we are and what we see

Taking time to time on social networks to watch television or read some magazines, you can think you have a flat and too small buttocks and give birth to a complex. But, take a step back, who does not reflect the global reality! Whether you want to lose buttocks or take the volume, not in a hurry, have fun, we all have complex, it’s normal, but we can work on it.

If you can have a lot of buttocks, you must already understand that it takes time.

So, we must also take into account that we are all different and our buttocks too. So do not make you touch buttocks, surgical interventions and appreciate your long -term results.

And then … your buttocks may not be so flat! Also try to put in perspective and set the challenges to go from the most muscular buttock to the buttock to ever confront you!