To make sure you’re getting enough protein, eat a variety of protein-rich foods such as chicken, salmon, beef, tuna, eggs, dairy, legumes like lentils, and nuts. Study shows that consuming between 1.4-2.0 grams/kg of protein per day is optimal for promoting growth, in this case, gluteal muscle growth. In order for your muscles to repair and grow back stronger, they need protein.( 2) Protein is an essential macronutrient needed for glute muscle growth. It is the building block of muscle tissue and is necessary to repair and rebuild muscle cells.Īs mentioned earlier when you exercise, you create tiny tears in your muscle fibers. Increase Your Protein IntakeĬombining these flat butt exercises with a high-protein diet will lead to a bigger butt overtime. So whether it’s a resistance band, ankle weights, dumbbells, kettlebell, or a barbell, any of these will provide the needed resistance to stimulate your glutes to grow. This process is known as muscle hypertrophy.( 1) Here’s the thing, when you train the glutes with resistance, you cause tiny tears in your gluteal muscle fibers. As your glute muscles heal, they grow back stronger and larger than they were before. Well not really, but you’ll need some form of resistance to get a bigger bum. Do I Need To Lift Weights To Transform Flat Glutes? To make the move more challenging, you can hold dumbbells in each hand. Start with a light weight, such as 5 to 10 pounds and gradually increase the weight as you get stronger. Now you’re going to slowly lower your body back to the starting point.Press down into your left heel to raise your body up, and bring your right leg up so that your left thigh and right shin are parallel to each other.Start with your feet hip-width apart and place your left foot on top of a step or box.If you’re new to step-ups, start without weight to get the hang of the move and perfect your form. The step-up can be done with just your body weight, or with the addition of dumbbells to make the move more challenging.
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