Content

• Advice
• Warning

• Must practice kick kick for both legs. While some people prefer to work out with one leg continuously and then with the other leg, others want to do it back and forth between them in the same session. Experiment to see which way you like it.
• If you find it difficult to crawl, try kneeling on a pillow or mattress. The mattress will help reduce the pressure put on the knee.

Do butt lifts. Lie on your back with your hands on your hips, lifting your feet up over your buttocks with your soles on the floor. The palms can be either facing up or down on the floor, depending on how comfortable you feel. Keeping hands shoulder-width apart and pressing on the ground, lift hips off the floor until torso is in line or slightly above feet. Hold this position for a few seconds, then lift one foot off the floor and straighten your leg, keeping this foot above your body. Bring your feet back to the floor and then lower your hips so that the whole body returns to the original position. Repeat this for the other side, trying to do 3 reps, 10 reps on each side.

• Keep your abdominal muscles steady before lifting your hips in a bridge position. The abs and glutes work equally in this exercise.
• To stay in shape when exercising, make sure your torso is horizontal and straight while lifting your hips. Try not to bend your back.

The plie squat exercise is inspired by ballet. This move isn't just for dancers. Start in a standing position with your feet slightly wider than shoulder width apart, with your toes pointing outward at an angle of approximately 45 degrees. Bring your hands in front of your face for balance, or if you want more difficulty, hold a dumbbell with both hands in the center of your chest. Unlike a traditional squat, push your weight into your feet and keep your heels off the ground. When your body is level, push your butt back and lower as if you were sitting in a chair. Tighten your glutes and thighs as you lift back to starting position.

• To make the exercise more effective, do it slowly in a controlled manner. Make sure the muscles, especially the abdominals, are stretched at the beginning and end of the plie squat.

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Part 2 of 3: Changing your diet

1. 

   
   
   Focus on consuming protein-rich foods. Protein is essential for muscle growth, so it's important to eat the right type of protein. Protein consumption combined with the right exercise regime will help increase butt size.
   • Healthy sources of protein include eggs, skinless chicken breast, salmon, tuna, cottage cheese, turkey, beans, legumes, lean beef and soybeans. When it comes to meat you should choose lean and fresh meats. For fish, you should grill instead of frying.

2. 

   
   
   Choose the right carbohydrates and fats. There are many diets that say not completely with carbohydrates and fats, but the problem here is not removing something from your diet, but replacing it with healthier ones. Avoid excess calories and bad foods by not eating processed carbohydrates like chips and pasta.
   • Healthy carbohydrates include quinoa, sweet potatoes, brown rice, shredded oats, and whole-grain bread.
   • Healthy fats that help with weight loss and firm buttocks include fish oil, extra virgin olive oil, almond butter and nuts.

3. 

   Eat plenty of vegetables. Vegetables are often a negligible ingredient in a muscle building diet. When you add vegetables to each meal, you will find that your body has more stable energy so you can exercise vigorously without getting too tired.
   • In addition, vegetables also aid in the digestion of other valuable nutrients and minerals. Without adequate supply of compounds such as amino acids, gluteus muscle growth is limited.

4. 

   Choose the right supplements. Multivitamin tablets can provide additional energy to help you with exercise, while protein bars support muscle growth. Collagen supplements make skin and muscles look firm. Always consult a healthcare professional before adding supplements to your diet as they can cause negative side effects depending on your body. advertisement

Part 3 of 3: Choosing the optimal outfit

1. 

   Wear butt-lifting underwear. There are a variety of underwear that are designed to lift your butt up, make it look fuller and stand up, just like a butt booster! They are available with or without padding, worn under a skirt, pants or shorts. Some are waist-length, squeezed into the waist to accentuate the buttocks more.

2. 

   Wear a belt. You can wear the belt underneath the clothes. It pushes excess fat from the belly to the hips, both creating a shrinking effect and making the butt look bigger thanks to the excess fat being pushed down.

3. 

   Wear suitable pants. Even the roundest and fullest butt would be filled with baggy jeans. To increase the beauty of your butt, you must wear clothes that fit your body curves.
   • Firming with yoga pants, skinny jeans, and tights. These pants are both comfortable and thin enough to show off your butt without sagging it like some thick linen jeans.
   • Choose high-waist jeans because they button at the smallest part of your waist, making your waist look smaller, your buttocks and hips look bigger thanks to the illusion of comparison.
   • Always wear snug pants. Loose clothing often conceals body curves, while tight-fitting pants reveal a natural shape and help lift your butt. Whether you choose high-rise or low-waist jeans, choose a tight-fitting (but not too tight)!
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Advice

• You need to be patient with butt firming exercises. The results may appear after a week, but you should keep exercising to get the most effect and have a firmer butt in the long run.
• Wear boxer shorts with jeans and shorts instead of underpants to accentuate your butt. Loose underwear can flatten your butt and make it look smaller.
• Try wearing different styles of pants and look on the three-piece mirror (if available) to see what your butt looks like before deciding to buy.
• Put on two or three pairs of men's underwear or shorts, then put on tight-fitting pants over it.
• Don't do these exercises too quickly. You will quickly get exhausted and lose your willpower because you think it takes too much effort. Remember to be patient with yourself.
• If you are not familiar with the exercises above, then start slowly, maintain steady and slowly increase your volume.

Warning

• Genetics has a lot to do with the changes you want. Some people see the effect more clearly than others.
• Combine exercise, diet, and supplements for the best results.