Currently, there are many people, especially women, who express the desire to increase their buttocks. It is a goal that anyone can achieve as long as it is done properly.
The first thing to keep in mind is that the buttocks are endowed with muscles on which we sit. Neglecting these muscles causes unwanted consequences, such as their flattening or deformation, the latter often due to the weight of body fat.
To tone these muscles, and at the same time give them to size, resistance training is essential, for which there are a wide variety of exercises that we can perform and that makes the aforementioned muscles work, as well as weight training.
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Many of these exercises can be performed at home, without having to go to any gym, for example, those listed below:
- Kneel down and place the palms of your hands on the ground. While the right knee is still on the ground, with the left, kick in such a way as if you want to reach the ceiling. When the leg is up, hold it there for a few seconds and then lower it. Do this exercise 20 times on each leg.
- Lie on the floor on your back, with your arms at your sides, your knees bent, and the soles of your feet on the floor. Rest your hands on the floor and lift your hips. Hold for a few seconds and then stretch your right leg. Return the leg to its original position and then do the same with the left. Do 3 sets of this exercise, 10 times on each leg.
There are numerous exercises, more or less of the same nature that can be performed for buttock augmentation. Which we can combine with the ingestion of some foods that help achieve the desired goal. These foods include nuts, legumes, eggs, and many whole grains such as rice, millet, or oatmeal.