In our last article, we talked about cycling and butt size after the picture of male cyclists having big butts went viral on social media. If you missed the piece, here’s a bit of news for you: cycling will not increase your butt size. So, what will? You are about to get answers to that question.
The Natural Formula For A Bigger Butt
It’s a formula you’re quite familiar with. It’s none other than diet plus exercise. There’s no other natural way to go about a bigger tush than this. The other options are artificial, surgery coming on top of this list. As for butt enlargement creams, you can read up on them here. News flash: they don’t work. Let’s see how these two factors combine to help you grow the ‘backside’.
Diet For A Bigger Butt
The idea behind a diet for a bigger butt is to grow your glutes. The glutes are the largest group of muscles in the body, located in your buttocks. Hence, a diet targeted at growing these muscles means bigger butts. There is only one class of food known for its muscle-building ability- proteins. This is not to say other classes of food don’t play a role. Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery.
So what kinds of food can you eat in Nigeria? Eggs come top of this list. An average-sized egg supplies 6g of protein. “An egg a day” is not a bad way to start. Eggs also contain leucine, an amino acid shown to stimulate muscle synthesis and reduce muscle protein breakdown.
Next, milk. Well, eggs and milk kind of go together. Taking a good glass of milk after every workout session is a great way to go about this.
Protein shakes are good too if you can make them. Blend them with milk, fruits, and veggies for the best nutrition. You should also consider peanut butter. It’s good too.
Other foods to consider include beans, chicken breasts, salmon, quinoa, tofu, greek cheese, brown rice, and flax seeds. Many of these foods are not common in Nigeria but they are good for muscle gain.
What Workouts Should You Do?
The glute bridge is an excellent way to begin this journey. How do you do it? Follow these steps:
- Lie on your back with your knees bent and feet planted on the floor. Place your arms at your sides with palms flat on the ground.
- Contract your abdominals and glute muscles, press your feet into the floor, and lift your hips off the floor. Your body should form a straight line from your shoulders to your knees.
- Pause at the top for 5 seconds, then slowly lower to the starting position.
- Complete 3 sets of 15 repetitions.
Jumping squats are another one. It’s just as it sounds- you squat-jump-squat. Check out Healthline for detailed instructions on this. You can also watch Youtube videos.
Other great workouts include the walking lunge with weights, the single-leg deadlift, clamshell, the banded side step, and donkey kicks.