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.

Massive program for girls

2-day training program.

Day 1

We start with a warm-up.
Next, we perform squats with wide legs (4 sets of 12 times) - thereby pumping up the front surface of the thigh. Rest between sets should be one minute. Pay attention to the image, it doesn’t matter where your hands are located, the main thing is to keep your back straight, look forward (not down).

In general, it is easier for girls to gain weight on the lower part of the body, this is due to the peculiarity of the structure and purpose. Detailed training of hips and buttocks here.

The next exercise will be the “Roman deadlift” with dumbbells or other weights. It is commonly called the Roman deadlift. This is a universal exercise that works not only the muscles of the back, but also the arms, shoulder girdle, hips and buttocks. To perform this exercise, take dumbbells in your hands (by the way, they can be replaced with bottles of water or river sand), spread your legs slightly and hold the dumbbells at hip level. Then begin to slowly lower the dumbbells, keep your back straight, at the same time tilt your body forward and move your pelvis back. As soon as you feel that your back does not sink lower, begin to rise upward in a smooth, sliding movement along your shins and thighs. Take your starting position. So you will need to do 4 sets of 12 times
After rest, the exercise will consist of the following - rise on your tiptoes and lower yourself back down. At a slow pace. 4 sets of 15 times. Other exercises for calf volume.
Abdominal exercises. For example, crunches - lie on your back, bend your knees, hands on your head. Slowly raise and lower your upper body, watch your lower back - it should not come off the floor. Or a classic ab pump - hook your legs to something or ask someone to hold them, raise your torso and touch your forehead to your knees. Do 4 sets of 15 reps at least.

Day 2

Warm-up, warm-up.
Push-ups with emphasis on the knees with wide arms. For your comfort, you can place a mat under your knees. Watch your back carefully - it should be level, and your head and knees should visually form a straight line. When doing push-ups from the knees, the muscles are perfectly clogged. We perform 4 approaches 12 times.
The next exercise is bent over rows of dumbbells or other weights. To do this, place the dumbbell on the floor, lean on something with your left hand (for example, a sofa or chair), spread your legs wide, your torso should be parallel to the floor, and your back should be slightly arched at the waist. Next, we reach for the dumbbells with our right hand, raise it as high as possible so that the elbow is at shoulder level. Hold for a few seconds and slowly lower. We repeat - 4 times 12 lifts. Then we change hands and do the same.
Exercise "boat". We lie on our stomach, arms extended forward. At the same time, we raise our arms and legs as high as possible, pause, and lower ourselves. These 4 sets of 20-30 seconds will be enough to strengthen the entire back.
We finish with the press 4 sets of 15 times.

On average, a workout, not including a twenty-minute warm-up, should take about 30-40 minutes. It is important to monitor your breathing while doing the exercises; under no circumstances should you hold it - this way you can damage your heart.

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.

Strength training with weights

It is recommended for girls who already have experience in strength training to perform exercises using barbells, kettlebells and dumbbells. Weights will help build muscle mass in your buttocks even faster.

At the beginning of the lesson, it is important to choose the optimal weight of the projectile. In the first 2-3 warm-up approaches, you need to work with light weights, performing a large number of repetitions (at least 12-14). In the main series, the weight should be such that you can do a maximum of 10 repetitions.

Plie squats

The main difference between this exercise and classic squats is the wide stance of the legs. This technique allows you to shift the emphasis of the load from the front of the thigh to its back surface and buttocks.

Technique:

Take one dumbbell in your hands and fix it on your lowered hands between your legs.
Place your shins about 50 cm apart and turn your feet outward.
Straighten your spinal column and tighten your abdominal muscles.
As you inhale, slowly lower your body down.
As you exhale, quickly return to a standing position.

The number of repetitions is 9-14, approaches - 4-6. The time interval between approaches is 2 minutes.

Split lunge from the bench (Bulgarian lunge)

A technically complex exercise should be used in your arsenal no earlier than a month after you start working with weights.

Execution algorithm:

Take two dumbbells in your hands.
Position yourself standing with your back to the bench at a distance of approximately 50 cm from it.
Take your left leg back and place your foot on a hill (starting position).
As you inhale, lower your torso down on your front leg.
As you exhale, rise to the starting position.
Perform 8-13 repetitions.
After a two-minute rest interval, do five more sets.

Lifting the barbell with a bridge

Using weights when performing a “bridge” allows you to create additional stress on the gluteal muscles.

Algorithm:

Lower yourself into a lying position with your back down (it is recommended to use a sports mat as a support).
Place the barbell on the press and secure it with your hands.
Bring your shins to your buttocks.
As you exhale, lift your pelvis up.
As you inhale, lower it down.
Perform 10-13 repetitions.
After a two-minute rest, repeat the exercise 3-5 more times.

Deadlift with straight legs

An effective exercise for pumping up the butt must be performed at a low pace - no more than 8 repetitions.

Technique:

Place the required number of weights on the barbell.
Position yourself opposite the apparatus and grab the bar at shoulder width.
As you exhale, keeping your back straight, straighten your body.
As you inhale, lower the barbell down (at the lowest point, the angle between the hips and the spinal column should be straight).
Do 6-8 repetitions.
After a two-minute rest interval, perform the exercise four more times.

After about six months of home training, it is recommended to start training in the gym. The presence of specialized equipment and equipment will allow you to enlarge your butt to the desired result very quickly. In the fitness club, to grow your buttocks, it is effective to perform leg presses, squats in a machine, deadlifts, and leg pull-ups on a block.

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.

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.

Bodyweight exercises

A girl who has just started training is recommended to exercise without using weights. In the first 4-6 weeks, you need to learn how to perform exercises correctly and tone your cardiovascular and muscular systems.

It is worth keeping in mind that it is impossible to pump up large buttocks in a month (and even more so in a week). A significant result at home can be achieved no earlier than six months of hard training.

Classic squats

The even distribution of the load between the hips and buttocks, which occurs during classic squats, allows you to quickly increase the volume of not only the butt, but also the thighs.

Technique:

Place your feet at shoulder-width level (toes pointing forward).
Straighten your posture and tighten your stomach.
While inhaling, smoothly lower your body down, bending your knees at a right angle.
As you exhale, quickly rise to a vertical position.
Perform about 20-25 repetitions, then take a two-minute rest interval and perform another 4-5 approaches.

Long lunges

In addition to providing a powerful force load on the thighs and buttocks, lunges create a stretching and static effect on the lower part of the butt, allowing you to improve its shape.

Correctly perform the exercises like this:

Take a standing position.
Place your feet shoulder-width apart.
Fix your palms on your waist.
As you inhale, take a long step forward with your right leg, performing a squat on it (the back knee drops almost to the floor).
As you exhale, lift your body up, returning your front leg to its starting position.
Make a similar movement with your left foot.

The number of lunges in one approach is 15-20. Number of episodes - 4-6. You should recover no more than 2 minutes between sets.

Lunges from step platform

Unlike long lunges, such lunges from the step platform are performed in the opposite direction (i.e., backwards). Using an elevated position makes it possible to place a new, unusual load on the muscles of the butt and legs, giving them a new stimulus for muscle growth.

Execution sequence:

Place a platform in front of you (if you don’t have one at home, you can use a low bench, sofa, or chair).
Position yourself on the apparatus in a standing position.
Straighten your posture and tighten your abdominal muscles.
As you inhale, take a step back with your left foot, leaving the center of gravity on the front leg.
As you exhale, return to the standing position on the platform.
Take a step with your right foot.

The number of alternating attacks is 15-17, series - 4-6. You should rest for about two minutes between sets.

Gluteal bridge

Exercise helps to quickly increase the volume of the butt, making it firmer and rounder. For beginners, to better feel the muscles of the buttocks and back of the thighs, it is recommended to use a small pillow.

The correct way to make a bridge is according to the following algorithm:

Lower yourself into a lying position on a gymnastic mat with your back down.
Bend your knees.
Place a soft pillow between your thighs.
As you exhale, push your pelvis up.
As you inhale, lower your butt down.
Repeat the movement 15-18 times.
Take a short break to rest (about a minute) and perform 4 more approaches.

Raising the pelvis with the leg extended upward

A popular modification of the gluteal bridge. The exercise is more suitable for girls who already have a certain level of sports training.

Technique:

Take a horizontal position lying on the floor with your back down.
Bend your legs at the knee joint.
Cross your arms over your chest (starting position).
Straighten your right leg and lift your pelvis up.
Lower your butt down, repeating the movement at a fast pace 12-15 times.
Return to the starting position and perform similar pelvic lifts with straightening your left leg.

The number of approaches is 4-6. The time interval for rest between approaches is 1.5 minutes.

Walking on the wall

It is most effective to perform wall walking at the very beginning of your workout. It will help cause preliminary fatigue of the gluteal muscles, which will contribute to their more effective pumping during more powerful strength exercises.

Correct algorithm:

Position yourself against the wall in a lying position on the floor, face up.
Raise your pelvis and rest your feet against the wall at a height of approximately 50-60 cm.
Fix the position of your torso with your palms resting on the floor.
Perform alternate lifting of the right and left legs up while simultaneously straightening them (imitation of walking).

The duration of one approach is 35-50 seconds. Number of episodes: 4-6. The rest break between sets is 90 seconds.

Swing your bent leg up

It is more effective to perform the exercise while standing on all fours. This position is best suited for creating an accentuated load on the gluteal muscle.

Technique:

Take the starting position: kneel down, tilt your body forward and rest your forearms on the floor at chest level.
Transfer your body weight to your right knee.
Perform 15-20 quick lifts of the left leg up.
Repeat the swing with your right leg.
Pause for a minute to rest and perform another 4-6 approaches.

Jumping up

Plyometric exercise creates a powerful, explosive load in the buttocks and thighs, effectively stimulating hypertrophy of muscle tissue in these parts of the body. You can use any height as a sports equipment at home: a chair, a bed, a bench, a table - the main thing is that the object is well fixed to the floor.

You should not try to jump to a greater height in the first lesson: it should be increased gradually, by a few centimeters with each subsequent workout.

Execution algorithm:

Stand opposite a hill (distance - 10-15 cm), placing your feet shoulder-width apart.
Push off powerfully from the surface and jump onto a hill with both feet.
Jump to the floor.
Do 12-15 jumps.
After a two-minute rest pause, perform 3 more series.

Moving on the buttocks

The exercise allows you to work the gluteal muscles and enlarge the butt in situations where performing power, high-amplitude movements is contraindicated due to diseases of the joints or spine. Moving on the buttocks can also be effectively used as part of a warm-up complex before training.

To do the exercise correctly:

Take a sitting position.
Bring your shins together and straighten your legs.
Lift your right thigh off the surface and move it forward a few centimeters.
Bring your left leg towards it.
Perform a forward movement with your left foot.
Alternately straining your buttocks and moving your right and left hips forward, walk a few meters.
Take a minute break to rest and perform the exercise 4-5 more times.

Exercise "superman"

“Superman” will bring the greatest benefit to girls who have just started strength training.

Technique:

Spread a sports mat on the floor and lie on it with your stomach down.
Stretch your palms forward and spread your feet shoulder-width apart.
As you exhale, simultaneously lift your straight legs and arms up.
As you exhale, lower your limbs down.
Repeat the movement 15-20 times.
After a minute interval to restore strength, do another 5 series.

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.

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.

Make progress gradually by gaining weight with healthy foods.

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.

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.

Differences between female and male mass gain

In general terms, the rules for building muscle are the same for both sexes. This includes eating a balanced diet with a surplus (surplus) of calories, strength training with iron, and rest. But if you dig deeper, you will still see some differences, or better yet, nuances.

Women are more resilient.

This is explained by the predominance of slow muscle fibers in the muscles. You need to perform the exercises with a high number of repetitions (10-20).

The pain threshold of the weaker sex is lower.

Ladies may object, arguing that the man is unlikely to withstand childbirth. But that's not what we're talking about now. Your body, unlike a man’s, will in every possible way prevent you from bringing your muscles to failure (when you can no longer perform a repetition on your own). And this is normal, because this way it protects your more fragile ligaments from injury.

The conclusion from this is that failure training is not for you. Train until you feel good, but no more.

Testosterone levels in the female body are lower.

By the way, this explains the low pain threshold. Testosterone is responsible for building muscles in our body, which is why it is more difficult for girls to build them. But you won’t be able to pump up and become like a man! And female bodybuilders are so huge only because they take steroids.

Ladies should pay closer attention to their figure when gaining weight.

Since you are more likely to store fat in problem areas (buttocks, thighs, stomach and chest). Focus not on the scale, but on the size of your waist. If your waist grows too quickly, you are gaining fat, not muscle.

Men and women have common traits, such as body types. In fact, there are dozens of these types, but they are all combinations of the three main ones - ectomorph, endomorph, mesomorph. The method of gaining muscle mass depends on which type predominates in you.

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.

How to train correctly?

It is necessary to pump your butt at home no more than once every 5-6 days - this is how much time it takes for the gluteal muscles to recover and grow. The duration of one workout should not exceed 45-50 minutes. This is enough to effectively perform 4-5 strength exercises.

To minimize the risk of injury during training, you should warm up before each session. It should consist of cardio exercise (running in place, jumping rope, punching a punching bag) and high-amplitude movements of the body and limbs (pelvic rotation, arm swings, leg lifts and abductions, torso bends).

Particular attention should be paid to breathing: exhale during effort, inhale during contraction of the working muscle.

The main mistake when pumping up the butt is arching the spine when doing squats, lunges, and barbell rows. This is strictly forbidden, as this can lead to injury to the intervertebral discs.

In order to reduce recovery time after training, it is necessary to perform cardio exercises. For this purpose, 2-3 times a week you can go for morning or evening jogging, swimming, cycling, skating, and participating in sports games. The duration of aerobic exercise should not exceed 30 minutes.

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.