how long does it take for glutes to grow 2020? follow 9 simple steps to success
We will share some tips for how long does it take for glutes to grow. So, of course, follow this full article how long does it take for glutes to grow. The question of how to increase the buttocks can be solved with a good diet, correct physical exercise and a lot of motivation to change our image.
Follow the simples: how long does it take for glutes to grow 2020
Buttocks
The glutes are made up of the gluteus maximus (posterior part of the
pelvis), which is the muscle with the most volume, and if you tone it well, you
will get buttocks with a bulged appearance; the gluteus medius (lateral part of
the pelvis) has a short muscle and shapes the profile of the buttocks; and
finally, the gluteus minimus that will draw the contour of the hip, and that is
where more fat can accumulate.
Exercises for glutes
1. Squats, making a move to sit, holding onto a bar or similar and
maintaining posture, help to strengthen the buttocks.
2. Long strides while maintaining the posture for a time to strengthen
the buttocks, are highly recommended to exercise the three parts of the
buttocks and increase the volume of the muscles of this part of the body.
3. Also leg extensions, which consist of standing on all fours with
your knees on the floor and supporting your hands. With your back flat and your
abs tight. Without moving your head, you should extend your leg back,
stretching it as far as possible, then return to the original position.
These three exercises are the most appropriate since they tone and grow
the glutes. In addition, all these exercises can be developed in a series of 15,
combining them, it will not take you more than 20 minutes about three times a
week, and you only need a mat and a somewhat spacious and quiet place in your
house.
It must be taken into account that every muscle needs rest to grow, so
it will not be necessary to practice these exercises every day, but, with two
or three times a week, resting the rest of the days, it will be more than
enough. As in all exercises, it is necessary to breathe deeply when we return to our original position. If we are constant, we will notice the
results in a short time, and with very little effort.
Buttock Augmentation Diet
The most recommended foods in diets to increase glutes are those rich in protein,
which make us increase muscles, although we should not abuse the excess in meat
consumption. Eggs, fish, and rice are also protein-rich foods. It is
recommended to take any of these servings a half-hour after exercising, as it
is more effective.
Foods rich in healthy fats also help butt lift, and we can find them in
olive oil, in avocados, and in nuts, especially walnuts. There are protein
supplements that are sold in para pharmacies that are very good, and they are
taken in pills: coconut oil, rice, and they also help to develop the gluteal
muscles and provide them with extra volume.
In
addition to exercise and a healthy protein diet, there are some other tricks
that we can use for buttock augmentation, which is very effective:
1.Specific creams: creams based on vegetable oils help not only to
increase the buttocks but also to keep them firm. It is recommended to use
them daily.
2. Take action and set a goal: The first step in achieving any goal is
always motivation. When we propose to improve a part of our body, as we see
results, we have our reward, which helps us to continue.
In this case, we must measure our glutes before starting, at the level of
the hip. We can also take pictures from different angles.
We will make a document in which we will write our current measures and
those that we want to achieve in, for example, 6 months. In this way, we can see
the evolution of our work.
3. Massages come in handy: massaging the buttocks with both hands open in
outward circles stimulates blood flow, and combining it with gentle, quick
pinches, we can also stimulate this area and keep it firm.
4. A good exfoliation is highly recommended, as it also facilitates
the increase of blood flow in the area, and can revitalize and tone the skin in
this area. Coffee grounds and essential oils can be used as exfoliants. It will
be massaged with force, to lift and increase the buttocks, in addition to
leaving the skin of that area very soft.
5. Food supplements are also a good option: those that contain multivitamins
will help you have more energy to exercise, while protein bars are a very
a suitable complement to a diet rich in protein that will help muscle growth.
Before adding a supplement to your regular diet, it is advisable to consult
your doctor.
6. Clothing can also be a great help for buttock augmentation, which can be
reaffirmed, always keeping in mind that you should not abandon constant
exercises and diet and that this is only an aid to show off firm buttocks and
with the feeling that they have grown. The
tight, yoga pants, leggings, and Maya are perfect. In addition to being
comfortable, they are slim and tight enough to sport a ten-butt without
crushing them, as is the case with thicker jeans.
Jeans or pants with a higher waistline promote buttock lift because when
buttoned at the thinnest part of the waist, it will look small compared to the
buttocks and hips, which will look larger. Some pants not too tight, they are
perfect if we want to show off glutes and bigger hips. There is also slightly
tighter underwear, which produces the same effect. If you are not
uncomfortable, the panty-girdles are also highly recommended to lift the
buttocks.
7. What is your constitution?
When exercising to increase your buttocks, not only does the time you
dedicate to it daily come into play, but also the perseverance, the activities
you choose, muscle tensions and contractures, in addition to other factors,
such as hormonal issues, feeding, etc.
Depending on the characteristics of your body, your life habits
and the way of working when exercising, you will get results in more or less
time.
Keep in mind that constancy always rewards. So don't be hasty and stick
to your routine. Enjoy the process!
8. Do stretches
Before and after each workout we must correctly stretch all the muscles
that we have worked on. This we must do not only to avoid injury but also to
increase the volume of the buttocks.
9. Eat foods rich in healthy fats
A varied and balanced diet can offer us multiple benefits, both in the
short and long term, helping us to stay well-nourished and healthy.
Some of the most beneficial sources of healthy fats for health are the
following:
Seeds.
Avocados
Blue Fish.
Yolk.
Extra virgin olive oil.
Ghee or clarified butter.
Nuts, especially macadamia
nuts.
* The idea is to incorporate these foods in moderation into the diet,
to stay in good condition and thus be able to achieve goals such as increasing
the buttocks, toning the legs, etc.
10. Ask your doctor about supplements
Some supplements are said to help us increase muscle mass, tone the body,
and also increase glutes. To choose the most appropriate and learn to take it
correctly, the ideal is to consult with the doctor, the nutritionist, and the
coach.
Some of the most common contain ingredients such as:
Creatine
Spirulina.
Coconut oil.
11. 8. Beware of postures and tensions
By exercising, we don't have to get to the point of feeling so much pain
that we can't move later. Therefore, we must be careful with postures and
tensions and take care of our postural hygiene.
To increase the glutes you have to be constant
With these tips and constancy, you will be able to tone and increase the
buttocks and obtain results in a reasonable period of time. Therefore, do not
give up going to that exercise session that benefits you so much, not only in
terms of physical but also in terms of health.
