Best Big Butt Bootylicious Guide – How To Get a Bigger Buttocks In a Week

How To Get a Bigger Buttocks In a Week (7-Days) – Good, now we teach you how to increase glutes in a week. We know that the title may be somewhat exaggerated, but we still share everything to learn. This is dedicated to all who write to us asking for help to increase glutes. We also let you know that this works both at home and in the gym.HOW TO GET A BIGGER BUTTOCKS IN A WEEK(7 DAYS) - TOP BOOTYLICIOUS GUIDE

How to increase glutes/How To Get a Bigger Buttocks In a Week (7-Days)

As we mentioned, it is possible to increase glutes at home and naturally. Also and even much better to increase buttocks in a gym by the availability of equipment. The important thing here is 3 important factors: Your exercise routine, diet and rest. We will treat each point briefly with a series of tips.

About your butt-raising exercise routine

The idea of increasing glutes/buttocks/Bu in a week is a challenge.

increasing glutes in a week is a challenge

What you are going to need is a really heavy training, that is to say, strength routines for glutes. If you train at home you will have to get for example: heavyweight ankle weights, maybe 2 kilos or more. On the other hand, using dumbbells, the kettlebell and the bar with their heavy discs are other great options.

Why is it necessary to exercise for glutes with weights?

Increase glutes with weights

The weights are the ones that will help you gain muscle over time. When you train heavy, it is easier to break the muscle fibers of the gluteals. When the fibers are broken then they have to recover their tissue, which is important. So roughly, when you break fabric, then with diet and rest you will see how your buttocks recover to gain volume.

Is it necessary to train every day to increase glutes?

train every day to increase glutes

To know how to increase glutes in a week, you have to take into account this explanation. It is not necessary and we are going to explain an important reason. If you want to increase your glutes from the first week you will have to learn this very clearly.

We are going to raise it with an example: Imagine that today you train your glutes very hard.

The next day you will feel a huge pain to sit down. It is at this moment that your buttocks are recovering, the muscle fibers have been broken. If what you do again is to train, you may stress your glutes and your body will generate cortisol. Cortisol is bad because instead of gaining muscle, you are going to destroy it completely.

If your general body cortisol, you will store more fat than anything else if this happens. Ideally, for people who want to gain muscle in the buttocks, it is expected that this already recovers.

If you are taking some kind of amino acids or products to recover better, you may only take a day off. Otherwise, it may take you 2 to 3 days to recover that muscle if you do not take any help supplement. Look at the positive side, your glutes will recover and the muscle tissue will grow if you give it what it needs.

How long should my gluteal augmentation routine last in a week?

gluteal augmentation routine

If what you want is to learn well how to increase glutes in a week, take into account the advice that comes. Your muscle growth routine, can be the following as an example. You do your warm-up cardio first for 5 to 10 minutes maximum. Then you enter the weight routine to increase your buttocks, which does not exceed 30 minutes.

After the routine with weights, proceed to do a stretching or cooling routine, maximum 5 minutes. If you train more than 30 minutes of weights you may already start stressing your glutes and again produce cortisol, which is bad.

What exercises should I do to increase my glutes in a week?

The exercises that you must practice can be composed or focused only on your glutes. Compound exercises are those that in addition to working your glutes work another area, such as legs.

Between some of the compounds you have: Squats, you can use dumbbells or Russian dumbbell in your hands.

squats-to increase buttocks in a week

Strides, which work well on the shoulders.

lunges and Strides to increase butt in a 7 days

Deadlift, using barbell or dumbbells in the hands.

dumbbell dead lift

These exercises have many variations and all can be done with weights. The focused exercises for glutes that work perfectly are three:

The donkey kick, ideally with ankle weights or dumbbell.

The donkey kick exercise to increase ass in a week

Elevation of hips, here you place a dumbbell on top of your abdomen to do heavy exercise.

hip thrust floor

Rear kick, also with ankle weights.

standing booty kicks or Rear kick

On our website we have many routines to increase glutes, they all work.

For example we have a good routine to activate glutes at home.

On focused exercises, we also have a great video for fast gluteal augmentation.

And as a last tip, they have a good routine to increase glutes using resistance band. Ensure you check out these methods as well –  No Fake or Hype – How To Increase The Buttocks With The Brazilian Method (Solid) they are powerful and effective for increasing your ass or buttocks.

The diet you must take to increase glutes in a week

The diet you must take to increase glutes in a week

We see that many sites share diets for muscle gain with measures and everything, something wrong for usA person cannot consume the same measures of a diet that another person does since the nutrient requirement is different.

Will the diet that a nutritionist give me help me to increase glutes?

nutritionist give me help me to increase glutes

Of course, the nutritionist will measure your body mass index and many other factors. Analyze if you are also a person allergic to certain foods and even if you have a problem in your body for which you can not increase.

Not all people assimilate the same food, we are different therefore the diet is different for each one. Something that should be clear, is that when you go to the nutritionist you have to indicate that you need a muscle-enhancing diet.

With this and the analysis that the nutritionist does, it will give you a diet with the measurements of each food that you really need. This of knowing how to increase buttocks in a week is something complex, many factors participate.

What happens if I follow a diet that I see on the internet?

You may have a deficit or an exaggerated increase in calories, which is bad. If you have a caloric deficit by following generic diets, you will reduce measures. On the other hand, if you gain more calories than your body needs, you will end up storing that energy as body fat.

How should diet work to increase glutes

How should diet work to increase glutes

This is one of the most important points if what you want is to know how to increase glutes in a week. Usually, muscle growth diets are based on an increase in protein. The proteins are those that optimally nourish the muscle of your glutes.

Obviously you should not miss your carbohydrates and good fats, take that into account. The foods your body consumes will serve as nutrients for the new tissue that is going to form in your buttocks.

In the recovery phase, your muscle will be a pacifier of all the nutrients you can to create new tissue. The idea of muscle gain is that you consume more calories than you spend doing exercises. But beware that it is not an amount, and the nutritionist will help you with this task, so you do not increase much weight in fat.

Sleep well to grow

Sleep well to grow

The last point is rest, but not muscular rest, but the general rest that we have. The issue is that you must sleep well, at least your 8 hours a day correctly. Your buttocks will grow in rest, when your body does not wear energy that much. When you sleep there is a point where you without noticing the muscle tissue of your glutes begin to grow.

It’s not worth it to increase glutes with surgery

This is a tip that we will always give you, do not resort to methods that will eventually hurt you. The use of implants does not help your body, it can make you look brusque and unattractive. There is nothing better than buttock augmentation without surgeries, so to do everything on your part.

Any other considerations?

not worth it to increase glutes with surgery

If, for example, we have to avoid stress to the maximum, this is also something that does not help muscle growth. About your routine, it is better to use short clothes so you train with better flexibility and ease.

Always perform the exercises well and every time you do it, make great pressure or squeeze those glutes well. When you feel that your glutes are burning and you feel everything there, you will know that you are on the right track. For muscle recovery, massages on the buttocks are also good.

Respect your days of glute exercises, only then you will see the achievements in a week and those that come. We hope that this series of tips will help you a lot, in reality, it is a very big job to help others. We want them to be happy and achieve what many are already achieving.

Many women want to look and look good, we want them to achieve everything with our help. Giving big and strong buttocks is something that is gained with a lot of effort, so start now. Thank you for your visit, we hope you really comment on this with your concerns. Now you know how to increase glutes in a week, see you in a next publication.

How to Design or create The Best  Routine for Your Buttocks Maximum and Fast Result

How to increase glutes in a week doing things right

Do you want pronounced buttocks, firm and round? You are not the only one. Having a toned and attractive rear is one of the most common beauty standards among women and men.

And the best way to have some buttocks attractive is by designing or choosing a buttocks routine that works all the muscles of the legs to tonify and define the buttocks.

How to design or choose a proper glute routine for me

It is not as simple as doing squats without stopping, because the routine that can give you better results depends on several factors, if your goal is to grow, the intensity of the exercises you can do, the frequency and equipment you have available.

You should even take into account the health of your knees, as many gluteal exercises are contraindicated if you have problems in your joints. Another factor to analyze is your preference for exercises: do you prefer specific routines for each part of the body or compound exercises that include several areas at once?

You may also not have experience and not clear the routine you need. Finally, you must also decide your goal beyond the growth of the muscles.

What is your goal with the glute routine?

When choosing the exercises, it is not the same to shape the buttocks with an aesthetic purpose, to want to increase their strength and resistance.

Ideally, work all the muscles of the leg, to better turn your buttocks, you must work quadriceps, calf, femoral, abductors and gluteus during the week.

Many exercises work most muscles (very complete exercises such as deadlift or squat) but it is important to work each muscle individually to give definition to the buttocks.

Fortunately, no matter what type of training you do or want to do, there are several ways you can take advantage of the exercise routine to work your buttocks more.

Tips for beginners and home training

If you train at home and do not have special devices, it is recommended that you increase the frequency of your sessions, since you will not be carrying so much weight and the muscle impact per session will be less.

You can start with gluteal activation exercises with low loads, such as two and one leg squats, hip abduction and buttock bridge.

Many of the furniture you have at home, such as chairs and chairs, can help, but it is recommended that you have at least a pair of dumbbells, a bell scale, and resistance bands.

Eventually, you will gain strength and endurance, so it will surely be necessary for you to train in a gym or buy special equipment to take your training further.

Invests mainly an abdominal bench and a weight machine with pulleys.

But at the beginning, it is possible to achieve good results and increase the volume and definition of your thighs simply by doing the right exercises at home and taking care of your diet.

Intensive program of 4 days of training for full body and focused on glutes

This program is designed to be done four days a week, and has the advantage of exercising your entire body and burning a lot of fat, with an emphasis on the gluteal muscles.

You must do the training one day and one day, and the intermediate days can complement the exercises with one hour of light cardio.

Day 1

Exercises (Monday)

Series

Rep

Break

Hip Push With Bar

Pyramid

Pyramid

60 Sec.

Sumo Squat

4

12

60 Sec.

Dead Weight With Russian Weight

4

fifteen

60 Sec.

45º back extensions

4

twenty

60 Sec.

Sitting Hip Abduction

4

twenty

60 Sec.

Inclined Leg Press

4

10

45 Sec.

Abductor with Pulley

4

10

45 Sec.

1. Hip Push with Bar (can be bar, bell weight or elastic band)

Hip Push with Bar can be bar, bell weight or elastic band

This movement should be done with the hips and forearms recharged on a surface at the level of your bent knees. Make a set of 10 repetitions, a set of eight repetitions, one of six and a final set of fifteen repetitions.

2. Sumo squat

Sumo squat exercise for bigger butt

Make a deep squat, holding a weight with your arms at your chest. Make three sets of 12 repetitions.

 3. Dead Weight With Russian Weight

Place your feet apart at shoulder height. Flex your hips forward keeping your back straight and take the kettlebell. Lift it with the strength of the buttocks keeping the arms stretched. Make 4 sets of 15 repetitions.

4. Hyperextension of 45 ° with body weight

Stand face down on a 45º back extension device. Make a bend in a bank 45 ° down and return using the strength of your thighs. Make 4 sets of 15 repetitions.

5. Hip abduction with resistance band

Sit with your legs apart and a resistance band at your knees. Open and close your legs using the strength of your thighs. Make 4 sets of 20 repetitions.

6. Inclined press

Inclined press to increase buttocks

For this exercise you require the leg press, a very common device in the gym that allows you to lift your weight with your legs up.

Make two sets of 10 repetitions with a weight that is demanding.

7. Abductor with Pulley

For this exercise, you need a pulley machine. Stop with your back straight, you must place a harness on your ankle (with a demanding weight for you) to move your leg laterally outward.

Make 4sets of 10 repetitions.

Day 2

Exercises (Tuesday)

Series

Rep

Break

Hip Push With Band

4

10

60 Sec.

Displacement Walking (25 steps per leg)

4

fifty

60 Sec.

Hyperextension Reverse

4

10

60 Sec.

Side Walk in Squat (With Band)

4

10

60 Sec.

Iron with leg lift

4

twenty

60 Sec.

Seated Rowing

4

twenty

60 Sec.

1. Hip thrust with band

Sit on the floor with your legs stretched out and your upper back against a static surface. Place a band of resistance above your pelvis, fix it to the ground on the sides of your body, it can be with weights. Lift the pelvis until your back is straight parallel to the floor, with your knees at 90 degrees. Go back down to the starting position.

Make 4 sets of 10 repetitions.

2. Shingles or Walking Strides

Shingles or Walking Strides

Make your moves correctly by alternating the legs and moving forward. You can add extra weight by helping with a pair of dumbbells. Make a total of 50 steps, 25 with each leg.

3. Reverse hyperextension

Place the trunk upside down on an abdominal apparatus and support your arms, leaving your legs out of the apparatus and “flying”. Bend your knees towards your chest and extend them again so that they are aligned with the trunk.

Make 4 sets of 10 repetitions.

4. Lateral displacement with band

Place a resistance band in the middle of your thighs and move with lateral squats. Perform 20 repetitions on each side in two sets of 10 repetitions.

5.Perfect Plank Workout Rear leg raise

Make a forearm with legs apart, and alternately elevates each of your legs. Make two sets of 20 repetitions.

Day 3

Exercises (Thursday)

Series

Rep

Break

Hip Push with Bar

4

10

60 Sec.

Squatting Bulgara

4

10

60 Sec.

45º back extension

4

10

60 Sec.

Clam Exercise

4

twenty

60 Sec.

Dumbbell Press For shoulder

4

12

60 Sec.

Rowing with one hand

4

12

60 Sec.

1. Hip thrust with bar

Hip thrust with bar

 

Sit on the floor with your legs stretched out and your upper back against a static surface. Place the bar at the height of your hip.

Lift the pelvis (and the weight of the bar) until your back is straight parallel to the floor, with your knees at 90 degrees. Go back down to the starting position. Make three sets of 6 repetitions.

2. Bulgarian squat

Start with one foot on the floor and one lean back on an exercise bench. Perform the squat by bending the front leg and bringing the knee of the extended leg back to the floor.

Make 4 sets of 10 repetitions with each leg.

3. Hyperextension of 45 ° with body weight

Place yourself face down in an abdominal device, so that your feet are supported by the lower bar and your trunk protrudes from the apparatus. Make a 45 ° downward bend and come back using the strength of your thighs.

Make 4 sets of 30 repetitions.

4. Back hip / leg extension with weight or resistance band

Stand in four and raise the thigh back, keeping the knee flexed. Make two sets of 20 repetitions on each leg, or 10 repetitions if you have increased the weight.

You can do this exercise without weight, with a resistance band or use a device in the gym to control and increase the weight.

5. Lateral abduction with resistance band (Clam Exercise)

Lie on the floor on your side, with your legs bent and a resistance band placed above your knees. It simply opens and closes the upper leg. Make two sets of 20 repetitions with each side.

6. Dumbbell shoulders lifting

 Dumbbell shoulders lifting

With a dumbbell in each hand, bend the elbows 90 ° and keep the shoulders forming a straight line at neck height. Raise and lower your arms while squeezing the abdomen and buttocks.

Make two sets of 10 repetitions.

7. Horizontal rowing with dumbbell

On a long bench, support one of your legs with the knee flexed by 90 degrees and support the arm of that same side without flexing. Keep the opposite leg extended and with the free arm take the weight and lift it back to the height of your chest. Remember to always keep your back straight when doing this exercise.

Make 4 sets of 15 repetitions.

Day 4

Exercises (Friday)

Series

Rep

Break

Hip thrust with double band (rodilas alter and on hips)

4

10

60 Sec.

Leg Press

4

10

60 Sec.

Dead weight

4

10

60 Sec.

Foot Hip Abduction

4

twenty

60 Sec.

Bench Press with Dumbbell

4

10

60 Sec.

Inverted Rowing

4

10

60 Sec.

1. Hip lift with double resistance band

It is the same as the hip lift with chest, but using a band around the hip and another around the knees. Make 4 sets of 20 repetitions.

2. Cybex leg press

It is equal to the inclined press, but it is done with a different device. Instead of lifting the weight with your legs up, in this device, you should push it forward.

Make 4 sets of ten repetitions.

3. Deadlift with barbell

Place your feet apart, bend the hip forward keeping the back straight and take the weight bar. Lift it with the strength of the buttocks keeping the arms stretched.

Make 4 sets of 15 repetitions.

4. Hip abduction with resistance band

Tie the resistance band to a grip point at the height of your ankle, and the other end to your outer ankle. Just open and close that leg to the sides taking it as high as you can. Make two sets of 20 repetitions in each one.

5. Resistances band Exercise

Place a resistance band in the middle of your thighs and move with lateral squats.

Perform 30 repetitions on each side.

6. Reverse inverted

This exercise is like an upside-down lizard. You must look for a fixed bar (it can be a Smith machine in the gym), stand with your arms apart and take the bar with the palms of your hands facing forward.

Stand completely straight, so that from your head to your feet form a single line, and pull with your arms to stick your chest to the bar. Make two sets of 10 repetitions.

It is normal that you suffer so much

You should consider that this routine is quite demanding for the muscles of the buttocks and thighs, so you should combine it with a high protein diet. At first you may not be able to complete the complete sets as indicated here, especially if you are a beginner.

But do not worry, the important thing is that the repetitions you do, do them well. It does not matter if you need to rest or decrease the intensity, over time your muscles will get stronger and you can finish the whole routine.

Remember to keep the abdomen and buttocks tight in all exercises. If you go to a gym, it is recommended that you train with an instructor that monitors your exercises and evolution with the routine.

What to Take in How Much to Have Well-Defined Buttocks

Having your buttocks well defined requires that you meet one of these three scenarios:

1. Have a privileged genetics and belong to 1% of the population that has them that way naturally.

2. Make a plastic surgery: with the risk that it is not to your liking or have any problems with the implants.

3. Perform the proper training to give your back muscles the shape and firmness you want, with lasting and safe results.

If you do not have a privileged genetics, the third alternative is the most effective and appropriate for you. It is not invasive, it contributes to your health and even if you have a privileged genetics, it can help you accentuate your buttocks.

But for it to work, it must be an adequate training, focused on the buttocks, with specific exercises that help to tone them. Here we tell you how to create that special routine to achieve your goals.

If you found this article useful, remember that you can share it on your social networks. You can also comment on your recommendations, doubts or experiences with the exercises in the comment box.

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