The fastest way to enlarge the buttocks

Methods of buttocks enlargement

The buttocks contain the largest muscle group in the body; Because it consists of three main muscles, the gluteal muscles (in English: gluteal muscles); They are the gluteus maximus muscle, the gluteus maximus muscle and the primary gluteus minor muscle, as these muscles not only aid in walking, sitting, running and jumping, but rather indicate agility, but as the size of the buttocks that is not suitable for the will of the person, there are some methods that can help in buttock enlargement which are as follows:⁽¹⁾⁽²⁾

Do exercises

To enlarge the buttocks, you need to do exercises that build and strengthen the gluteal muscles, as these three muscles determine the shape of the buttocks. :⁽³⁾

Squat exercises

Squats are one of the strongest and best exercises, because they move all the muscles of the buttocks, and their shape can be easily modified and made more in line with the person’s body and condition, and these exercises are practiced through of the following steps:⁽³⁾

1. Stand up straight with your feet about shoulder-width apart.
2. Inhale the air as you bend the thighs and knees toward the floor, making sure to transfer the weight of the body to the heel of the foot.
3. Lower down until both thighs are parallel to the floor.
4. Press the heel of the foot to get back up.
5. In the event that you want to intensify the exercise and gain weight, dumbbells are held with both hands.

lunge exercises

Lunges are excellent for getting consistent buttocks where a combination of static lunges exercises can be practiced with lateral lunges exercises to maintain the muscles of the body as these exercises are practiced through the following steps:⁽³⁾

1. Begin to bend the knee 90 degrees as you move the other knee back toward the ground surface.
2. Press on the front foot to return to the starting position in which the exercise started.
3. Then repeat the exercise on the other side.

Quadruped Hip Extension Exercise

This exercise is commonly referred to as (in English: glute kickback), and it is one of the exercises suitable for beginners, which targets the gluteus maximus muscles, and the word quadruped indicates that when performing this exercise with the hands and four feet, and this exercise is done on the floor, and the following steps Perform this exercise:⁽⁴⁾⁽³⁾

1. Get on the knees with the palms on the floor so that the abdomen is parallel to the floor.
2. Extend the right leg back with the knee bent 90 degrees and the sole of the foot facing the ceiling.
3. Raise the leg so that the thigh is parallel to the floor, hold this position for a while, and then lower the leg.
4. Repeat the same exercise on the other side.

Step up exercise

Exercises (in English: Step-up) are exercises that are usually regarded as one of the best exercises, and in this exercise you only need a chair to perform it, and it is performed by the following:⁽³⁾

1. Stand in front of a chair and lift the right foot onto it so that it forms a 90-degree angle.
2. Depressing the right foot and lifting the left foot so that the person is fully on the chair, while remaining upright.
3. Step off the chair with the right foot as well.
4. Repeat the exercise with the left foot, alternating between feet.

Donkey kick exercise

Doing an exercise (in English: Donkey kick) can help tighten and strengthen the buttocks, and here’s how to perform this exercise:⁽³⁾⁽⁵⁾

1. Kneeling on both palms and feet touching the ground.
2. Keep one knee on the floor and lift the other off the floor while contracting the abs.
3. Repeat this exercise alternately for the other leg.

Eat healthy food

The buttocks can be enlarged by following a healthy diet and it is recommended to consult a nutritionist before adding any food of any kind. Here are some foods that can help to enlarge the buttocks:⁽⁶⁾

• chicken breast.
• Protein shake.
• Chia seeds.
• flax seed.
• fish.
• Eggs.
• legumes.
• mushrooms.
• Minced meat.
• tofu.
• Cheese.
• Quinoa.
• Brown rice.
• sweet potato.
• Dark leafy greens.
• avocado.
• Spinach.
• Beef slices.
• chickpeas.
• the milk.
• Simple Greek yogurt.
• almond butter.

Cosmetic surgery

It is possible to enlarge the buttocks through cosmetic operations, through buttock implants, but the results of this operation appear after three to six months, in addition to the need to redo this operation after years to maintain the results, but it is not considered suitable for all people As for the people suitable for this process, they are:⁽⁷⁾

• People who have lost weight in the past period, as a result of which the weight of their buttocks has decreased.
• People whose buttocks are flat.
• People undergoing this process aim to increase the consistency of their body and increase the curves in it.
• People who want to counteract the effects of natural aging such as sagging and flatness.
• People who don’t smoke.
• People who have a healthy lifestyle.

the reviewer

1. ↑ “How to get a better ass”, webmd, Retrieved on 4/24/2022. Edited.
2. ↑ “Exercises and Strategies for a Bigger, Firmer Butt”, health line, Retrieved on 4/24/2022. Edited.
3. ^ ^{a B T w c h} “The 7 Best Exercises to Build a Bigger Butt Fast”, live strong, Retrieved on 4/24/2022. Edited.
4. ↑ “How to Do a Quadruped Hip Extension: Proper Form, Variations, and Common Mistakes,” very well suited, Retrieved on 4/24/2022. Edited.
5. ↑ “How to get a bigger butt in a week”, wikihow, Retrieved on 4/24/2022. Edited.
6. ↑ “25 Foods You Can Consume To Get Naturally Firm And Fat Butts Quickly”, style madness, Retrieved on 4/24/2022. Edited.
7. ↑ “Everything You Need to Know About Stomach Implants”, health line, Retrieved on 4/24/2022. Edited.