The current pop culture realm is flooded with the images of round and big butts. Have you ever envied Kim Kardshian, Beyoncé or J.Lo their curvy, perky backsides? If yes and you wish to have such a bigger, rounder butt, this blog is definitely written for you! Industry-leading experts have shared with us these 7 glute-sculpting workout moves, solid nutrition advice, and pro-tips. Let’s check out healthy ways for lean muscle and ultimate booty lift.
Load Up Some Weights.
According to celebrity trainer, unless you load up the weights in your workout routine, your road to big butt is long ahead. You cannot just rely on glute isolations to build a bigger butt, some weights need to be grabbed so forget those bodyweight-only workouts.
If you want to target all glute muscle, weighted curtsy lunge is one of the must-dos. Grab a dumbbell (8 – 15-lb) in each hand, increase range of motion and make sure that you bend your knees as low as possible while keeping your legs straight as much as you can.
Embrace fatty foods.
The fat you consume doesn’t always turn to belly fat. Actually, you need some of good fat to get a variety of health benefits and a lean and lifted buttock. According to nutritionist Lee Holmes, it is vital to get healthy sources of fat if you want to gain weight, lower disease risk and especially build a nice and perky butt. Start adding some olive oil, nuts, nut butters, and eggs to your diet!
Use butt enhancement creams
Butt enhancement creams such as EnvyCurve will help you boost the results of your hard work.
It has phytoestrogen that stimulates the growth of the fat cells only in your buttocks. The more fat cells there are, the bigger and rounder your butt gets. It’s also made from safe and all natural ingredients so you don’t have to worry about any side effects.
Balance your macronutrients.
Macros are the three categories of nutrients we eat the most and provide us with most of our energy: fat, protein, and carbohydrates. And according to experts, they hold the key to a bigger butt: a strategic balance between each.
To make that balance, you will need to add more food high in omega-3 to your diet and less food containing omega-6. Specifically, you should start eating hemp and other seeds, coconut oil, and avocado while cut back vegetable oils such as corn, sunflower, and soybean oil.
The reason you should avoid omega-6 fats is that it upsets your essential fatty acid ratio. It can even cause inflammation and poor circulation, which leads to a lack of oxygen and nutrients your glutes need to build a healthy and biggerbutt.
Fix your posture.
Now, let’s ask for advice from one of the greatest experts, Gunner Peterson, the trainer of Kardashian, Jennifer Lopez, Ciara and Dakota Johnson. According to Peterson, simply adjusting your posture while squatting can do wonders. All of your efforts might go to waste if you don’t pay attention to your posture. Your glutes will be less engaged than your erector spinae (muscles of the lower back) is you pitch too far forward. Even your foot width and the directions your toes are pointing are important as a proper posture will help you get the most glute bang for your buck.
Concentrate on muscle engagement.
You might have heard that speeding up your squats will help fasten up the result. However, according to personal trainer Anna Victoria, that speed helps burn calories fast but only plays a little role in getting you a curvier booty.
The proper way to do squats is focusing on muscle engagement, not the speed. It doesn’t matter how many squats you can perform during a session, what matters is you do it right by taking the time to pause, squeeze, and engage your glutes.
If you don’t focus on muscle engagement, your leg muscles will have to do all the work while your glutes stay inactive. You need to start using your glutes to bring you through movements, your heels to push up. And don’t forget to squeeze for at least a second while you’re at the peak of the movement.
Eat lots of nutritional yeast.
If you have been trying to keep yeast out of your bodies, you need to stop for the sake of your dream butt. Start using yeast (from cane or beet molasses under carefully controlled conditions) as a healthy post-workout snack if you’re working on building muscle.
As one of the best plant sources of protein available, 1.5 tablespoons nutritional yeast contains exactly 8 grams of protein in just 1.5 table. Another fact that sets nutritional yeast apart from nuts and seeds is that it is low fat and easily absorbed by the body after a workout.
Eat protein after long workout.
Anyone who works out knows how important protein is! But when’s the best time to get yourself a good source of protein? According to experts, you should eat protein not later than 45 minutes after your strength workout. By doing so, you can provide your muscles what they need to repair and grow (the key to a bigger butt). Choose something you like among eggs, nuts, lean meat, or a protein shake. If you want to go for protein shake, choose products that are non-GMO, no soy, no dairy, and no artificial sweeteners.
Also, you only need special post workout nutrition emphasis if your workout is medium-to-high intensity and lasts 30-45 minutes.