How to enlarge the buttocks? How to tighten the buttocks? 13 exercises and 18 food recommendations

How to enlarge the buttocks? How to tighten the buttocks? 13 exercises and 18 food recommendations

How to enlarge a small butt? How to tighten the buttocks? questions are among the most searched questions on the internet every period. In this article, we compile information from 2 separate sources that can answer this question.

Tightening the small butt, having a bigger butt or tightening the buttocks and buttocks is the dream of many people. There is no miracle in this regard. Because both nutrition and the preferred diet program and exercise movements suitable for the person's physique need to be applied with the right strategy. For this reason, it is important to consult a specialist and ask for a personal diet and exercise training. In addition, there are many parameters such as each body type, the muscle density of the body or the eating habits of the people, allergy and non-allergy foods. In this article, we share some foods that can answer the question of how to enlarge a small butt and some movements that tighten the buttocks. Let's start if you are ready...

Note: It is important to consult your dietitian and fitness instructor before trying. Because every constitution, every body structure is different...

How to Enlarge Small Butt: 18 Food Recommendations

First of all, there is no miracle for butt enlargement. However, the health website healthline lists some foods that can help you grow your butt. The common point of these foods is to add high protein foods such as salmon, eggs and legumes to the diet. In addition to exercise movements such as climbing stairs and squatting with weights, culinary and dietary choices are also important for butt enlargement. What we are talking about here is a firm and big butt. Because some foods can be beneficial for building and maintaining muscle mass after exercise. But it is important to remember this. Diet is an important element for gaining muscle and enlarging the buttocks, but it is not enough on its own. No food alone will make a butt bigger. It is important to combine the right diet with the right exercises to enlarge the small butt. Diet is one of the most important elements to gain muscle and enlarge your buttocks.

• Salmon
• Flaxseed (consult an expert on how to consume it)
• Egg
• Quinoa
• Legumes
• Brown rice
• Avocado
• Milk
• Pumpkin seeds (Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-forming diet)
• Yogurt
• Tofu (for soy protein... consult an expert)
• Hazelnut paste
• Chicken breast
• Cottage cheese
• Tuna fish
• Potato
• Tomato
• Fish

13 Exercises and Workouts to Tighten Buttocks

Health website Formsante shares 13 exercises for tightening the buttocks, legs, waist and abdomen. These exercises use a pair of dumbbells and a mat. Let's take a look at the movements and training program together:


Plan
Start your training with a short warm-up.

Do each movement for the prescribed number of repetitions and duration. If you find it difficult to do the specified number of repetitions, you can start with lower repetitions and then increase them.

Rest for 30 seconds when moving from one movement to the next.

Do it one day at a time for 2 weeks to observe the change.

Do not perform the movements uncontrollably and too fast, listen to your body.

End the workout with stretching exercises. This reduces tension in your muscles, improves joint mobility, blood flow and makes you feel great at the end of the workout.

Squats (20 Reps)

Stand upright with legs shoulder-width apart, arms bent at the elbows at chest level, hands over each other (A). Squat down so that the knees do not go beyond the tip of the toes and come into a squat position (B).


Be careful to keep the weight on your heels as you squat down. Do not let your knees turn inward, they should always be in line with the big toe and in line with the ankle.

Spin Lunge Jump (20 Repetitions)

Start the movement in a lunge position with the left leg in front (A). Jump upwards with both feet together (B). Land on the ground in a lunge position, this time with the right leg in front (C).

Sumo Squat (20 Reps)

Hold a dumbbell or a weight such as a disc with both hands in front of you on your hips (A). Stand upright with feet widely apart, toes slightly turned out. Squat with back straight and chest open, as if sitting on an invisible chair (B).

During the squat, make sure that the knees and feet are at the same angle and the knees are in line with the ankles. Stand up by squeezing the buttocks and return to the starting position and repeat.

Reverse Plank Hip Lift (20 Repetitions)

On a stepping board or the edge of a staircase, place your hands at shoulder height, palms facing back. Place the feet on the floor in front of you (A). From this position, lift your hips as high as you can (B).

Then slowly lower down and return to the starting position.

Standing Side Abdominal Compression (20 repetitions in each direction)

Take a dumbbell in each hand, stand upright with feet shoulder-width apart. Extend the right arm up (A). As you bend your right knee and pull up, bend and lower your right elbow and meet the elbow and knee next to your body (B). Do 20 repetitions. Return to the starting position and do the same number in the other direction (C, D).

Hip Thrust (20 Reps)

In the supine position, extend your legs straight up together. Place your hands under the buttocks to protect your lower back (A). In this position, squeeze the abdominal area by lifting and lowering the hips off the floor (B).

Dumbbell Between the Legs (20 Reps)

Lie on your back on the mat, extend the dumbbell held in both hands behind your head. Extend the legs straight up (A). Now, in one move, bring the dumbbell between your legs while spreading your legs apart (B). Return to the starting position and repeat. Keep the abdominal muscles tight during the movement, being careful not to strain the neck.

Cross Arm and Leg Extension in Plank (10-20 seconds X 2, both directions)

Wrists in line with shoulders, hands parallel to each other on the floor, legs back long on tiptoes... Tummy, butt tight, neck in its natural position, back straight, looking towards the floor. From this position, lift the opposite arm and leg upwards in a controlled manner (A). The body lengthens in alignment. Hold for 10-20 seconds and lower. Repeat in the other direction for the same amount of time (B).