Alisa Kuznetsova
fitness instructor
Divides the workout into the lower body.
During training, girls pay great attention to their legs and buttocks, because they always want to look beautiful and aesthetically pleasing. If you don't go to a fitness club or are just planning to exercise, we suggest starting with our lower body workout. It can be used as a daily activity or to complement your training plan. In any case, with regular exercise the effect will be visible. You will need eight minutes of free time and a fighting spirit for training. And all you need from your inventory is a chair.
Rest after every two exercises for 30 seconds.
Glute bridge with swing on both legs
Technique:
- We lie on our backs, bend our legs at the knees and place our heels on a chair. Hands lie along the body;
- lift your pelvis up and swing your bent leg towards you;
- return to the starting position and repeat the same with the other leg.
We do the exercise for 30 seconds.
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Gluteoplasty methods
Gluteoplasty is a surgical procedure aimed at correcting the shape and increasing the size of the gluteal muscles. There are several types of surgery.
Lipofilling
The procedure is also called Brazilian butt augmentation. The increase occurs due to your own adipose tissue. It is collected in places where it is in abundance, for example, from the stomach or thighs.
Lipofilling requires special care and precision, because there is a risk of damaging adipose tissue. It happens in stages:
- the patient is given general anesthesia;
- tubes are used to suck out fat from the abdomen, thighs, legs or back;
- the extracted tissue is prepared for transplantation;
- using syringes, fat cells are injected into the buttocks;
- they are evenly distributed in layers through special incisions, which are later sutured;
- The patient is put on compression garments.
The advantages of the procedure include:
- minimal risk of tissue rejection;
- the most natural appearance of the buttocks;
- reduced pain of the operation;
- short rehabilitation period.
The body perceives its own biomaterial better than artificial implants. The possibility of the formation of fibrous tissue, the development of necrosis or allergies is excluded.
Lipofilling has its disadvantages:
- not suitable for thin girls;
- it is difficult to predict the final result;
- the need to correct the gluteal area at your own expense.
The average price for lipofilling is 150-350 thousand rubles.
Application of implants
Implantation can improve the appearance of the buttocks and make them larger.
This is the best option for thin patients who have little fat tissue. The operation is carried out as follows:
- anesthesia is administered to the patient;
- silicone implants are inserted into the incisions near the buttocks (they can be round, teardrop-shaped or oval);
- the soft product is placed above the pelvic bone (usually surgeons install them in the upper part of the buttocks);
- the incision is sutured and a drain is inserted into it;
- the patient puts on orthopedic underwear.
Advantages of the procedure:
- there is no need to change the implant over time;
- relatively low price.
Among the disadvantages are:
- risk of complications (hematoma, displacement of prostheses, pinching of the sciatic nerve, infection, rough scar);
- a large number of contraindications (diabetes, acute respiratory viral infections, central nervous system diseases, inflammation, chronic gastrointestinal pathologies, heart and vascular diseases).
The cost of the operation varies between 65-170 thousand rubles. In general, buttock augmentation is well tolerated by patients. To get the desired result and increase self-esteem, it is important to choose a competent and experienced surgeon.
Preparation for operations
Preparation for buttock enlargement begins with a consultation with a doctor. The surgeon helps you decide on the choice of implants and understand all the nuances. Next, the patient needs to undergo examination and tests. These include:
- Ultrasound examination of the abdominal cavity;
- ECG of the heart;
- X-rays of light;
- test for AIDS and hepatitis;
- pregnancy test;
- general blood and urine tests;
- biochemistry of blood fluid;
- medical examination by a neurologist, therapist and endocrinologist.
A few days before surgery, you need to give up smoking and alcohol, and it is important to avoid stressful situations.
Rehabilitation period
After the operation you will have to:
- adhere to a healthy lifestyle;
- avoid stress;
- Follow bed rest for 3-4 days;
- wear compression garments for at least a week;
- regularly change bandages on the seams and lubricate the incisions;
- do not swim for the first three days.
You should not sit or lift weights for a month. If the pain is severe, you can take appropriate medications. Physical exercises are allowed after 3 months.
Squats with a straight leg swing to the side
Technique:
- stand straight, feet shoulder-width apart. Hands clasped behind the head;
- do a shallow squat;
- we immediately return to the starting position and swing to the side with a straight leg;
- We squat again and swing the other leg.
We perform the exercise for 30 seconds.
Photo: istockphoto.com
Modern means and pharmaceutical preparations
Cosmetic products will not only improve the shape of the buttocks, but also improve their appearance, namely, eliminate cellulite, sagging and stretch marks. The most popular products include:
1
Brazilian Bum Spray. The product, which is in demand on the market, allows you to achieve tempting volumes in 3-4 weeks without harm or tedious training, according to the manufacturer. The spray is applied to steamed skin. I am pleased with the natural composition and reasonable price. Cost – 990 rubles. The effectiveness of the product is extremely doubtful. Reviews on the Internet are not clear.
2
Spray "Latina star". The manufacturer assures that the result will be visible within a month after use. The composition includes ginger extract, natural oils and plant extracts. Pros: no contraindications or side effects, gentle and gentle skin care. Price – 990 rubles. The effectiveness of the product is extremely doubtful. Reviews on the Internet are not clear.
Experts believe that no such means will help build muscle and fat. In any case, these drugs work better when combined with proper nutrition and special exercises.
The most effective method is considered to be hormonal muscle increase . It is important to understand that along with the buttocks, other parts of the body also become rounder. Long-term use of hormones is fraught with the development of side effects. We are talking about the following problems:
- weight gain;
- decreased sex drive;
- poor sleep;
- migraine;
- hypertension;
- bowel disorders;
- immune system disorders;
The tablets are selected individually by the doctor. Drink them strictly according to the instructions. After discontinuation of the drug, the buttocks may return to their previous shape. Therefore, this method is temporary.
Lunges with hips forward
Technique:
- We stand so that the right leg is in front and the left leg is behind. Arms bent at the elbows;
- make a shallow lunge on your right leg;
- we return to the starting position and with a powerful movement bring our left leg in front of us;
- We change sides and do the same, but with a lunge on the left leg.
Perform for 30 seconds on each leg.
Photo: istockphoto.com
Introduction of hyaluronic acid
With the help of hyaluronate, you can enlarge not only your lips, but also your buttocks. The operation lasts about 30-60 minutes. The patient is given local anesthesia. Hyaluronic acid is injected deep under the skin. The gel dissolves under the influence of natural processes.
This method has a lot of advantages:
- no scars;
- naturalness of the resulting forms;
- minimum time for the operation;
- short recovery period;
- without general anesthesia.
Disadvantages include:
- risk of gel migration and development of fibrosis;
- effect for a maximum of 18 months (average 10-12 months);
- habituation of the body with regular administration of hyaluronate;
- possible consequences in the form of swelling and pain.
Many cosmetologists abandoned this manipulation due to the short-term effect, high cost and a large list of complications. The price in Moscow starts from 87 thousand rubles and reaches 135 thousand rubles.
Is it possible to pump up your butt at home?
For girls at an initial level of physical fitness, home workouts are enough to achieve a pronounced increase in volume.
As a rule, regularly performing squats and lunges, even with your own body weight, is enough to trigger muscle growth. But this only applies to beginners who have not yet done strength training, or those who have had a long break.
After 1-1.5 months of training, such loads become insufficient for progress. This means it's time to use additional weights. At home, use dumbbells, weights, or even water bottles. This will give a new impetus to further growth of the gluteal muscles.
As a rule, after 2-3 months this is no longer enough. If by that time you are satisfied with the result achieved, you can simply maintain the resulting volume and shape. Home training continues, using other methods of complicating the load - increasing the number of repetitions, using supersets, trisets, etc.
If you want to continue to enlarge your butt, you will have to join the gym. The large amount of equipment presented there will help you progress for a long time.
Diet
Increase your caloric intake by 300 kcal to get a bigger butt. Prefer foods that contain protein: fish, chicken breast, low-fat dairy products. Eat fruits and vegetables. Eliminate foods containing easily digestible carbohydrates and cholesterol. Such food includes all flour dishes, canned food, sausages, alcohol and carbonated water. Eat often, but in small portions. Over time, the buttocks will become round and the waist will be thinner.
Safety
- Consult your doctor before performing any exercise routine.
- Feel your body while training your buttocks. If you are tired or feel pain in your joints, stop exercising.
Possible complications
The operation is low-traumatic and is performed without extensive incisions and blood loss. For these reasons, lipofilling of the buttocks rarely leads to the development of severe complications. After surgery, hematomas, tissue swelling, moderate pain, and slight loss of sensitivity may be observed. These conditions are temporary and do not require emergency medical attention.
Vaser liposuction with lipofilling of the buttocks from Dr. Anna Petrovna Pershukova
Weiser liposuction with lipofilling of the buttocks by Dr. Amjad Al Youssef
Weiser liposuction with lipofilling of the buttocks from Dr. Youssef Bassanovich Dergam
Rehabilitation after lipofilling of the buttocks examination by Youssef Bassanovich Dergam
Visual enlargement of the buttocks
With the help of special clothing you can visually highlight your butt. Underwear with foam inserts and a corset will help with this. True, this option is not suitable for the beach or a romantic date.
There are other types of clothing that allow you to correct the shape and add volume:
- push-up jeans;
- high-waisted trousers with pockets on the buttocks;
- shapewear with inserts;
- balloon dress;
- horizontal striped outfit.
Heeled shoes will straighten your posture and emphasize the curve of your body.
True, you shouldn’t get carried away with them, so as not to harm your legs. Which method of butt enlargement would you prefer?
Buttock enlargement at home
To make your buttocks bigger in a short time, it is recommended to adhere to the following rules:
- You should add sports nutrition to your classes in consultation with an experienced trainer.
- It is important to reduce your fat intake by 10%. The menu should be dominated by protein foods and complex carbohydrates.
- You need to eat 5 to 6 times a day and drink more water.
- You need to spend at least 20 minutes walking a day.
- The elevator should be replaced with steps.
It is necessary to exercise regularly. Special exercises for buttock enlargement are suitable for training.
