Nutrition to pump up a girl’s butt: healthy and unhealthy foods, pros and cons of diet

Main differences in butt shapes

It will be easier for any girl to highlight her strengths and hide her figure’s flaws if she correctly determines what type of buttocks are shaped. Although there are many more subtypes, there are 4 main varieties: round, triangular, square, heart-shaped:

Owners of a round butt have the same width of the pelvic bones and waist, while the buttocks themselves are spherical in shape, protruding back.
A triangular butt resembles the shape of the English letter “V”, widening at the top of the buttocks and tapering downward.
A butt that looks like an inverted heart or the letter “A” is characterized by a more massive lower part.
The buttocks, forming a square shape, look flat from behind, while the width of the pelvis and waist coincide.

Exercises to create bulging buttocks

Exercises aimed at working the buttocks are ideal for building muscle. Not all leg exercises activate the glutes equally. But they are a good addition to a glute training program to keep your lower body overall looking balanced and in proportion.

You will have to wait a couple of weeks for the results. But it's best not to expect dramatic changes to appear before six to eight weeks.

Perseverance and patience are the key!

Dynamic glute bridge in Smith machine

This exercise has no equal in the development of strong and strong gluteal muscles.

The glute bridge can also be done with a barbell or free weights. But the Smith machine keeps the weight in one place, and in this case it is easier to get into the starting position without unnecessary effort before starting the exercise.

Use medium weights so you can perform 7-10 reps. If you can do more than five approaches in the specified mode, then take the weight more seriously. Introducing a new exercise using a Smith machine into a program will require adjusting the weight to a comfortable level, which will indicate that the weight is correct.

The biggest effect of a glute bridge is when you push your hips up and hold your buttocks tight for a couple of seconds. At this time, your buttocks and abdominal muscles contract as much as possible. This exercise can also be performed without weights if you practice at home.

Back swings with weights on a crossover

The back swing is an exercise with many variations.

Why?

Because you are free to use body weight, leg weights or a crossover. For home workouts, simply perform the exercise slowly and deliberately, concentrating on squeezing your buttocks each time you lift your leg. However, a crossover will provide the best results.

The exercise can be performed in two different ways. Firstly, some crossovers are equipped with a cable with a non-removable cuff. In this case, it can be adjusted so that you can insert your foot into it up to the middle of your foot to perform similar movements. Do not use metal handles.

The second method is to work on a leg curl machine, but not in the usual flexion-extension manner. Here's what you need to do: sit with your back to the machine roller. Next, get on all fours and extend one leg, resting your foot on the roller. Perform the exercise by simply pushing it with your foot. Repeat for the other leg.

Sumo squats with dumbbell

Sumo squats are great for working your glutes, quads, and thighs. Using one dumbbell allows you to go deeper into the squat with a wide stance. Hold the dumbbell firmly in the middle, just below your body, to reinforce the weight of the dumbbell with gravity. If you want variety, you can perform another variation of this exercise - goblet squats.

The biggest advantage of performing this exercise in the proposed technique is that your muscles will have to contract more to overcome the force of gravity increased by using a dumbbell. You can take two dumbbells, but then you won’t be able to squat as deeply as possible.

Don't have dumbbells?

It's OK. Simply place your feet wide in a sumo position and clasp your hands into fists between your legs. This will not add weight, but will imitate a dumbbell, allowing you to go into a deep squat.

Glute bridges

This exercise doesn't require any special equipment, unless you might want to grab a yoga mat so it's not so hard. All you need to do is simply squeeze your buttocks tightly using your own body weight.

To make it more difficult, lift one leg off the floor and continue with the exercise. This is one of the best ways to work the buttocks, but not appreciated.

Deadlift

Deadlifts are among the most effective exercises for increasing the size and strength of the gluteal and hamstring muscles. When most people hear the name deadlift, they immediately think of an exercise that primarily targets the upper body. This is not the case.

Deadlifts are performed with straightened legs, practically excluded from the movement. But when you lower the weight, you don't touch the floor with it. Instead, you stop the barbell or dumbbells just below knee level. Don't go too low, or it will put undue stress on your hamstrings and knees.

It’s also not worth chasing too heavy weights. Medium weights produce even better results, allowing you to use adequate weights to perform the desired number of repetitions, promoting glute muscle growth. You can use a barbell, dumbbells, or even a straight crossover handle.

How to eat to have perfect buttocks

The buttocks, like other parts of the human body, consist of skin, muscle and fat tissue, which must be nourished in the right way.

If you consume the appropriate products according to the developed scheme, it is quite possible to reduce the volume of fat, increase muscle mass and correct the appearance of the buttocks.

Proper nutrition for the buttocks includes proteins, fats and carbohydrates, but not all foods containing them are suitable. Food is taken in small portions strictly by the hour, the last time - no later than 2 hours before going to bed. During a diet, it is better to consume at least 2 liters of liquid per day.

How can calories help you get bigger buttocks?

The excess calories you consume to gain weight and build muscle are stored everywhere. In an ideal world, we would say, “let’s add fat to this area so it’s bigger.” But, unfortunately, this does not happen. Remember that when you eat more calories, they also go into the stomach and other areas.

You can often see bodybuilders bingeing on pizza during their bulking phase. This is not dangerous for them, because they strive for an even distribution of fat throughout the body. You are trying to increase the volume of your buttocks for health benefits, so all junk food is excluded.

Instead, focus on healthy calories, such as those found in whole milk. You can find enough fat, calories and protein in every glass of milk. Instead of red meat, choose chicken or turkey to supplement your diet with protein in addition to the saturated fat from milk.

Calories from fruits and vegetables are encouraged because they are the least likely to contribute to fat storage. Unless you overdo it and eat a bag of potatoes in a day. Other good foods include quinoa, cottage cheese, yogurt, brown rice, tuna, avocado, eggs.

Pros and cons of the diet

If the diet is chosen correctly with the participation of a specialist, and if it is carefully followed, then this will not only help correct the shape of the buttocks, but will also contribute to the overall health of the body. However, the diet is not suitable for everyone: dietary restrictions cannot be imposed on those who suffer from diseases of the genitourinary system, as well as lesions of the gastrointestinal tract.

One of the negative consequences of the diet will be a weakened immune system. This effect occurs due to the fact that the consumption of sweet foods is limited, which leads to a deficiency of fatty acids and weakened vascular activity.

Training program

Exercise Sets Repetitions

Dumbbell Deadlift - x 5 x 7-10
Dynamic Glute Bridge with Barbell – x 5 x 7-10
Dumbbell sumo squats - x 4 x 7-10

Back swings with body weight - 4 x 15 (each leg)
Single leg glute bridge – 4 x 15 (per leg)
Leg Curl x 1 to failure

If you are new to training, do not immediately grab heavy weights. Warm up for at least 5 minutes before exercising to reduce the risk of injury from stretching unwarmed muscles and tendons.

Best Products for Butt Enlargement

When deciding what to eat in order to make your figure pleasantly convex from behind, you need to understand that vegetables or cereals themselves will not perform a miracle and will not make your buttocks perfect. It is important to maintain the necessary proportions when preparing dishes, adhere to a diet, alternate foods, and also pay attention to sports exercises. Taken together, these measures will help achieve the desired result.

Greenery

Greens are an excellent source of amino acids in a butt diet. Foods such as leafy greens, cucumbers, and Brussels sprouts are eaten individually or as a salad.

Sweet potato

Sweet potatoes, being a fairly high-calorie product, help your butt grow. When used in the correct dose, the product even helps burn belly fat.

Protein cocktail

A protein shake is a source of easily digestible protein. If the body receives the daily protein requirement, this not only helps to build muscle mass and improve the appearance of the buttocks, but also normalizes well-being.

Steak

Eating steak will help ensure the supply of protein, including for increasing the volume of the buttocks. By eating a piece of meat, a person reduces the feeling of hunger during the day and night, increases attentiveness and concentration.

Brown rice

Cargo, as brown rice is otherwise called, is often recommended by nutritionists; it tastes slightly different from the usual white rice. This rice ensures the formation and normal functioning of muscle tissue cells, promoting weight gain. In addition, with regular use, cardiovascular activity improves, the condition of the skin and hair improves, and the nervous system is strengthened.

Avocado

The exotic fruit is known to everyone who is losing weight. When dieting, avocado protects against iron deficiency anemia and digestive problems. The product is rich in plant protein and fatty acids, which when included will help give the buttocks the desired shape.

Spinach

Spinach is a popular vegetable in Europe, which is also gradually gaining fans in our country. The product is used to build muscle mass, helping to gain a rounded, beautiful butt. A spinach diet helps to lose weight and cleanse the body, and also improves the condition of blood vessels and the heart, preventing diseases of the digestive system.

Oatmeal

Nutritionists agree that the morning meal is very important both when losing weight and when modeling a figure, and oatmeal occupies a leading position in the list of healthy breakfast foods. The protein, fiber, carbohydrates and fats that make up oats are surprisingly easily absorbed by our body. At the same time, the main property of grain is that the absorption of nutrients occurs slowly, which means that the feeling of hunger will not come for a very long time.

Chicken

Chicken is loved by bodybuilders because it contains complete protein of animal origin, which accelerates muscle growth, allows you to “dry out” while maintaining muscles and losing fat. This means that by eating chicken breast, you can easily fill up the required amount of buttocks. In addition, the cost of the product is more profitable than the meat of other animals as a source of protein.

Fish

Even fatty fish will help increase muscle mass and at the same time reduce body fat. This happens due to the fact that the product contains polyunsaturated fatty acids of the Omega-3 group, which not only do not contribute to the gain of fat mass, but, on the contrary, activate fat metabolism. In addition, fish is rich in various beneficial micro- and macroelements and is easy to digest.

Nuts

The relatively high protein content of nuts will help build muscle in the buttocks. The great advantage of the product is that it does not require any preparation: the nuts can be eaten immediately after purchase. In addition, vitamin E in the product helps stop the development of plaque in the arteries and expand the channels for delivering blood and nutrients to cells.

Quinoa

Quinoa is a unique grain and one of the few plant foods that contains a complete protein with all nine essential amino acids. Protein acts as a “building material” for muscles, and it’s difficult to build a beautiful butt without consuming it enough. In addition to protein, quinoa contains large amounts of iron and plant fiber.

Eggs

An egg is one of the most versatile and affordable foods for gaining muscle mass, including buttocks enlargement. This is due to the high content of high-quality, complete protein. Eggs are easy to find and easy to prepare.

Cheeses and cottage cheese

Cheeses and cottage cheese are an excellent source of protein, which is so important for buttock enlargement. Low-fat dairy products are more suitable for dietary nutrition. The high calcium content helps strengthen bones, and vitamin B in the products contributes to better absorption of the microelement.

Training for different areas of the buttocks

First, your soft spot is made up of more than one muscle, but we'll generally use the familiar and understandable concept of the buttocks.

We often hear questions: “what muscles work during a squat? Can I tighten my buttocks? Will volumes increase? How can I burn fat on my inner thighs?”, and many others.

There are actually three types of buttocks, the same for both women and men. There are ordinary buttocks of “medium fleshiness”. The second type is flat buttocks that cry for calories. And finally, saggy buttocks that have been eaten - they ate, but did not train.

It sounds funny, but this is the only way you will understand the role of a proper diet in building healthy and massive gluteal muscles. By the way, it will be much easier for those with curvy figures.

Why?

They just need to do special exercises for the buttocks and slightly reduce the caloric intake of their diet.

Those who cannot boast of voluminous buttocks face a more difficult task. The reason is that you will need to eat enough calories and exercise your butt to make it bigger and more defined (and less saggy).

People with average buttocks will need to meet their daily caloric intake, leaning on protein and fat to stimulate muscle growth. Decide which category you belong to. After this, you need to calculate your current calorie intake to make the necessary changes.

Vegetarian foods for butt enlargement

A vegetarian diet for increasing the volume of the buttocks is distinguished by the fact that all the proteins, fats and carbohydrates necessary for the formation of attractive roundness come from foods of plant rather than animal origin. It must be remembered that despite the absence of meat in a vegetarian’s diet, the body must receive a sufficient amount of protein to build muscle mass.

As a source of protein, you can use foods such as mushrooms, nuts, legumes, vegetables, grains, and cereals.

Table of prohibited products

Despite the fact that the diet is aimed at increasing the volume of the buttocks, we are talking specifically about muscle mass. Products that lead to an increase in fat should be excluded. These include, among other things, sweet and carbonated drinks, smoked foods, margarine and mayonnaise, fatty meat and lard, sweets, and alcohol.

Flour and pasta

High-grade flour, which has gone through all stages of processing, is deprived of beneficial fiber, vitamins and minerals, so any flour products are useless when dieting. An ordinary white loaf is even more harmful because it contains fast carbohydrates, yeast, oil and sugar, and also worsens intestinal function. During a diet, pasta is eaten only in very limited quantities, preferably in combination with vegetables and lean meat.

Confectionery

Baked goods and sweets are the main enemies of proper body modeling. The product will bring five minutes of gastronomic pleasure, and it will take a long time to remove the calories from your waist.

Ice cream

Ice cream should not be eaten if it contains additives such as condensed milk, jam, chocolate or other fillers. Also, you should not combine the product with other sweets. However, a girl can afford one low-fat milk ice cream on a hot day, eaten before noon, even while adhering to a diet.

Cakes

Mass-produced cakes contain harmful trans fats that cause obesity, so it is better to avoid the product when dieting for your buttocks. You can prepare a cottage cheese cake or fruit dessert yourself, so the body will be protected from store-bought flavor enhancers and sugars, and the treat will be in no way inferior to a store-bought biscuit.

Chocolate

Chocolate and chocolate bars contain a lot of harmful ingredients: these are genetically modified components, sweeteners, flavors, substitutes, chemical additives, trans fats. Such a product, instead of benefiting the buttocks, will only bring excess weight.

Mushrooms

During the diet, you should not eat fried mushrooms, since the porous structure absorbs oil abundantly during frying. The product is dangerous for people suffering from diseases of the gastrointestinal tract.

Fruits

Fruits are a rich source of vitamins and antioxidants. However, when consuming certain types, you need to remember about the calorie content. For example, bananas contain fast carbohydrates and, if consumed incorrectly, will cause harm rather than benefit.

Nuts and dried fruits

Nuts help build muscle mass, but you need to eat them at the right time, otherwise you will gain fat instead of muscles. In the evening, it is better to limit the consumption of nuts and dried fruits.

Vegetables and greens

When dieting for the buttocks, you should exclude canned vegetables and herbs from your diet. The product will not bring any benefit even if fried. A vegetable such as potatoes is consumed with great caution or completely abandoned, especially for fries.

Oils and fats

Most of the saturated fats are stored by the body in the fat layer. Since when enlarging the buttocks, the emphasis is not on fat, but on muscle mass, the consumption of oils and fats in food should be limited.

Diet for a week and a month

To pump up the muscles of the buttocks, it is necessary not only to organize the correct diet, but also to supplement it with physical activity. It is enough to perform a special set of exercises for the buttocks for one hour three times a week.

An example diet is shown below:

Breakfast: porridge with water, fruit, a slice of cheese, tea.
Second breakfast: some cottage cheese, juice.
Lunch: meat with vegetable side dish, a piece of wholemeal bread with bran.
Afternoon snack: fruit or yogurt.
Dinner: fish and light vegetable salad.
Before bed: kefir or yogurt.

Products are changed daily: for example, instead of oatmeal, you can prepare buckwheat porridge in the morning; lean veal is alternated with chicken breast. It’s more convenient to create a plan for a week of varied dishes that will not be repeated, so the nutrition will be balanced and not boring with monotony. Accordingly, the monthly diet will be a repetition of weekly blocks.

Diet price

The cost is difficult to indicate down to the penny, since the diet is compiled individually, taking into account desires and capabilities.

It is easier to ensure a healthy, balanced diet at an affordable price if you buy products at wholesale stores, in supermarkets on special offers, and cook them yourself at home, rather than eat in cafes or restaurants.

It is not so difficult to give a rounded, convex shape to the buttocks with the help of nutrition, if you do not forget about the sports component and adhere to the following basic principles:

balance - the body must receive adequate nutrition, including proteins, fats, carbohydrates, vitamins and microelements;
moderation - it is better to eat a little, but often;
fragmentation - small portions are consumed at intervals of several hours;
selection of the right food - when buying, you need to look at the composition, giving preference to low-fat natural products.

With regular physical activity, as well as following the rules for selecting and eating food, the ideal butt will not take long to arrive.