Exercises to increase 9 cm of butt in just 21 days. In addition, To build a better butt, you need to do muscle strengthening exercises to build your buttocks - the three muscles that make up your back. How fast you'll see the results depends on your body type, your training frequency, and your training intensity
Hip lift:
To do this exercise it is necessary to have a mat to be able to stand belly up, stretch the arms on the sides of the body and keep your knees bent.
When you are in the initial position, simply lift your hips and hold them for 3 seconds.
Your glutes should be contracted during lifting.
Potentiate the effects by stretching one leg while lifting.
Do 35 reps for each raised leg.
Hip Extension with Flexed Knee:
For greater comfort we indicate that the exercise is done on top of a mat.
You should lie down with your belly down and then raise your torso while you are resting on your elbows and also on your knees, this is the starting position.
Raise your right leg keeping your knee bent and hold that position for 3 seconds.
Do 5 sets of 12 reps for each leg.
Dumbbell Squats:
Hold a halter in each hand and position yourself with your legs spread wide at the shoulders.
Keep your spine posture straight and then make the crouching motion as if you were sitting on a chair until you reached heel height.
While returning the initial position contracts your glutes.
Do 5 sets with 15 repetitions each.
Maximum squatting:
This exercise is perfect for toning the inner buttock muscles.
It can be done with weight on both sides, either dumbbells or directly placing a single weight between the legs separated.
Stand straight with your spine straight and separate your legs.
Bend your knees until they are horizontally parallel and then, with the help of weight, lower.
Ideally, you feel a pressure on your buttocks when you lower it, that's what we're looking for.
Do 5 sets of 15 repetitions.
Squatting with bar:
It is important to learn how to do the lower position of the exercise: move your feet shoulder-width apart and turn them out with an opening of about 30 degrees; then crouch down, as if to sit on a chair. Try to make sure that your knees do not go too far from the toes.
At the lowest point the hip is parallel to the floor and the knees are away (more than the feet). For correct positioning of the knees, cross the arms, keep the wrists parallel to the floor and then place the arms between the knees, as if separating the knees with the elbows
Do 5 sets of 15 repetitions.
SALADABLE FOODS:
Sweet potato: Sweet potato Is rich in carbohydrates, and therefore should be consumed rather moderately. In contrast, it contains many of the nutrients, in contrast to white rice. Sweet potatoes also allow you to grow more muscles at the end of the body and reduce stomach fat.
Fig: The liver is highly nutritious. A 100 gram potion contains 8.7 grams of protein, 22.8 grams of carbohydrates and 127 calories.
Quinoa: Quinoa contains proteins and has no gluten. It also contains all nine essential amino acids your body needs to make muscles work better. A quinoa-only glass (185 grams) contains 8 grams of protein, 39 grams of carbohydrates and 222 calories.
Tuna: This fish contains fatty acids and omega 3, which is very good for the heart and prevents diseases.
Vegetables: Vegetables are rich in antioxidants and nutrients. They give you more energy and also help in weight loss.
Hip lift:
To do this exercise it is necessary to have a mat to be able to stand belly up, stretch the arms on the sides of the body and keep your knees bent.
When you are in the initial position, simply lift your hips and hold them for 3 seconds.
Your glutes should be contracted during lifting.
Potentiate the effects by stretching one leg while lifting.
Do 35 reps for each raised leg.
Hip Extension with Flexed Knee:
For greater comfort we indicate that the exercise is done on top of a mat.
You should lie down with your belly down and then raise your torso while you are resting on your elbows and also on your knees, this is the starting position.
Raise your right leg keeping your knee bent and hold that position for 3 seconds.
Do 5 sets of 12 reps for each leg.
Dumbbell Squats:
Hold a halter in each hand and position yourself with your legs spread wide at the shoulders.
Keep your spine posture straight and then make the crouching motion as if you were sitting on a chair until you reached heel height.
While returning the initial position contracts your glutes.
Do 5 sets with 15 repetitions each.
Maximum squatting:
This exercise is perfect for toning the inner buttock muscles.
It can be done with weight on both sides, either dumbbells or directly placing a single weight between the legs separated.
Stand straight with your spine straight and separate your legs.
Bend your knees until they are horizontally parallel and then, with the help of weight, lower.
Ideally, you feel a pressure on your buttocks when you lower it, that's what we're looking for.
Do 5 sets of 15 repetitions.
Squatting with bar:
It is important to learn how to do the lower position of the exercise: move your feet shoulder-width apart and turn them out with an opening of about 30 degrees; then crouch down, as if to sit on a chair. Try to make sure that your knees do not go too far from the toes.
At the lowest point the hip is parallel to the floor and the knees are away (more than the feet). For correct positioning of the knees, cross the arms, keep the wrists parallel to the floor and then place the arms between the knees, as if separating the knees with the elbows
Do 5 sets of 15 repetitions.
SALADABLE FOODS:
Sweet potato: Sweet potato Is rich in carbohydrates, and therefore should be consumed rather moderately. In contrast, it contains many of the nutrients, in contrast to white rice. Sweet potatoes also allow you to grow more muscles at the end of the body and reduce stomach fat.
Fig: The liver is highly nutritious. A 100 gram potion contains 8.7 grams of protein, 22.8 grams of carbohydrates and 127 calories.
Quinoa: Quinoa contains proteins and has no gluten. It also contains all nine essential amino acids your body needs to make muscles work better. A quinoa-only glass (185 grams) contains 8 grams of protein, 39 grams of carbohydrates and 222 calories.
Tuna: This fish contains fatty acids and omega 3, which is very good for the heart and prevents diseases.
Vegetables: Vegetables are rich in antioxidants and nutrients. They give you more energy and also help in weight loss.
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