The size and shape of your butt is hugely determined by your genes. However, there are various exercises that you can do to increase the size of your glutes.
There’s a perception that it is only ladies who should have good looking bums however, this is not true. This is because there are also guys who work out their glutes so that they can have a perfectly shaped body from head to toe. There are various exercises that you can do to grow your glutes so that you can also have a perfectly shaped butt. Therefore, there is nothing to worry about if you feel like your butt is too small or too big as we have the perfect solution for you.
It takes at least 3 months to grow your glutes at home. However, it is important to note that this is a journey that requires absolute patience because we all have different body types. All this goes back to genes as you can be the lucky type who will find it easy to grow glutes just by working out and taking the right diet. It may be difficult for some people to grow glutes however, this shouldn’t be a reason to give up as you will still be able to grow your glutes with enough consistency and persistency.
It’s important to note that we all have really nice glutes however, you may not be able to see them at the moment. This is because they are covered with a layer of fat under your skin which varies depending on the amount of fat on your body. The subcutaneous fat usually builds up in your butt because this is one way that your body stores all the excess energy when you eat excess calories. You are required to work out and lower your calorie intake to burn this fat if you want your glutes to protrude and be defined.
What you should do to grow your glutes in 3 months
Do exercises that focus on glutes growth
There are various exercises that you should do to grow your gluteal muscles. Well, the best thing about these exercises is that you can do them at home, and you don’t require any special equipment. They also focus on your gluteus maximus and gluteus medius as these are the most important gluteal muscles that make up your butt. These exercises include:
This exercise is a very common exercise that is normally done by not only women, but also men as it is a very beneficial exercise to our bodies. Doing this exercise is not really that difficult and you can do it easily even if you are a beginner. You are required to lie against a bench and ensure that your shoulder blades are adjacent to the bench. This basically enables you to use the bench as a solid support system. However, you shouldn’t worry if you don’t have a bench at home as you can also use your bed or couch as shoulder support.
Once you have done this, you should bend your knees at a 90° angle and your feet should be flat on the floor. Then lift your hips off the floor until your upper torso forms a straight line with your thighs. As you do this you should also remember to engage your core and squeeze your glutes for the exercise to be effective.
Well, this exercise is a bit similar to hip thrusts as this exercise also involves lifting your hips off the floor. However, this is quite understandable as you are basically working the same muscles which are the gluteus maximus and the gluteus medius. When it comes to this exercise, you are supposed to lie on the floor on your back, raise your knees at a 90° angle and ensure that your feet are flat on the floor.
Once you have attained the right posture, you should lift your hips off the ground until your full body is in a straight line and then slowly go back to the ground. You should also ensure that you do this exercise while taking deep breaths so that oxygen can circulate throughout your body. At first, this exercise may seem very easy however, I’m pretty sure that you will start feeling the burn after a few sets and reps. Glute bridges is definitely a good way to help your glutes to grow therefore, you should ensure that you do it right to activate your glutes.
This is the third exercise that you can do which will help you to grow your glutes. This exercise involves walking and taking big steps to activate your gluteal muscles. You are supposed to walk forward and take one big step, then bend your knee at a 90° angle until it almost touches the floor. Then come back up and do the same with the other leg. You should ensure that your back is straight when you do this exercise so that it can be effective.
This is a very good choice of exercise because it basically focuses on the growth of your gluteus maximus. In addition to this, you should also do side lunges which will help to workout your gluteus medius. Once you combine these two exercises, you will be able to grow your glutes and have a perfectly shaped butt.
Everyone usually does squats but I’m pretty sure that not many know exactly why they do it or which muscle they are working out. There is word that has been moving around how squats will easily give you a bigger butt. Well, to be fair, this may be true however, this exercise doesn’t help you to grow your glutes just like that. First of all, you should ensure that you do it in the right manner for you to see the results.
You should ensure that your feet are wider than the width of your hips to gain from this exercise. This exercise is very important when it comes to glutes growth as it primarily focuses on your gluteus maximus. Below is a summary of the exercises that you should do to grow your glutes at home and the specific gluteal muscles they focus on.
Gluteus maximus and gluteus medius
Gluteus maximus and gluteus medius
You can grow your glutes at home in just 3 months so long as you do the right exercises and eat the right diet. We have showed you the best exercises that you can easily do at home and will be effective in helping you to grow your glutes. These exercises are very effective because they focus on the gluteus maximus and the gluteus medius which make up your gluteal muscles.
What should I eat when doing the exercises that help with glutes growth?
You should ensure that you take a lot of protein and carbs. Yes, that’s right, you need to increase your carbs intake if you want to grow your glutes quickly.
What do I do if I do these exercises and I don’t see any results in 3 months?
You shouldn’t panic if you aren’t seeing any results in 3 months. This is probably happening because you aren’t doing the exercises right or you aren’t on the right diet. However, you should also be patient and continue working out consistently as it may also be your genes slowing down the process.