Der Guide für einen straffen, trainierten Po

You want a bigger butt? Almost every woman in the world thinks her bottom is too flat, but few are willing to do what it takes to build up their glutes. With the right effort, anything is possible.

First and foremost: your diet

You should always remember one thing: Your bottom is a muscle. If you want to do something for your Muscle building If you want to get fit, you need to consume enough protein and calories. If you train hard for your dream butt, you need enough energy from the right calories and a sufficient amount of protein, which is essential for repairing your muscles during rest periods. If you train normally, you have to constantly fight not to lose muscle. If you work too hard and don't "refuel" sufficiently, you will get thinner and thinner and your bottom will get flatter and flatter as a result.

Here are a few foods that can help build muscle as of today:

Eggs

Nuts

Seeds (pumpkin seeds, sunflower seeds, chia seeds, linseed, etc.)

Humus

Tempeh

Tofu

Chicken breast

Shellfish (prawns, scallops, crabs, etc.)

Fish (salmon, tuna, tilapia, mackerel, etc.)

Protein shakes (whey, egg, soy, casein, peas, etc.)

Protein bar

Lean beef

Low-fat curd cheese

Cottage cheese

To give you some ideas for your future diet, you can internalize the following example plan with six daily meals.

1- Breakfast: 5 egg whites, 1 piece of Ezekiel bread and 1/2 grapefruit

2- Snack: Protein shake or Greek yogurt and berries

With its unique composition of additives, the All-in-One Shake also supports the metabolism and regeneration.

3- Lunch: 1 grilled skinless boneless chicken breast on a bed of spinach, garnished with any vegetables of your choice and 2 tbsp balsamic vinaigrette

4- Snack: 2 tbsp natural peanut butter of your choice with 1 slice of wholemeal bread

5- Dinner: 1 salmon fillet, 1/2 cup quinoa, asparagus

6- Snack: Protein shake or 4 tbsp quark with a few berries

The workouts

It is well known that squats are the best way to get a bigger butt. Additional weight lifting will help you achieve success much faster. Here are a few simple tips on how to build your glutes:

Lift heavier weights. The days of dumbbells for girls are over.

Do fewer repetitions with heavier weights.

Incorporate sprint units into your training program. To increase the challenge, choose an incline to sprint up. You should avoid long endurance runs.

Always take a 3-second break between repetitions. This will ensure that each repetition is performed correctly and completely.

Three exercises in the gym for perfect gluteal muscle development

Use weights that suit your fitness level, but don't be afraid to try new things and increase the load step by step.

1- Kettlebell squat
Stand upright and grasp the kettlebell (or dumbbell) with both hands so that your collarbone remains straight. Keep the kettlebell at this height throughout the movement to simultaneously train your shoulders, biceps and triceps and maintain a strong posture.
Stick your chest out and tighten your abdominal muscles as you slowly squat down until your thighs are below parallel to the floor. Remain in this low position for five seconds and then use your glutes to explosively lift your body back up. Stand on your heels and not on your toes.

2- Lying leg curls with Swiss ball
Lie on your back and press your heels into the ball. Now lift your body off the floor and form a straight bridge with it. Pull your buttocks and thighs together forcefully and roll the ball inwards until your knees form a right angle. Hold this contraction for 5 seconds before rolling the ball back into the bridge position and starting the next repetition. If this is too easy for you, you can do the curls with one leg at a time.

3- Romanian deadlift
Stand up straight and hold a dumbbell in front of your body at thigh height.
Bend your knees a little and make sure your back is straight. The bend during the exercise only takes place in the hip-waist area. Lower the bar as close to your body as possible by lowering your upper body down to your shins.
Hold this low position for a second, tense your glutes and use the strength from your butt to lift your straight upper body back up to the starting position.

Three exercises for working out in the office or at home

1- Bridge extension with one leg
Lie on your back, bend the knee of one leg so that the foot is flat on the floor. Raise the other leg slightly. Push your core up with your foot until you form a straight "bridge". Your body weight should rest on your foot and shoulders. In this position, fully extend your free leg until it is in line with your body.
Hold for one to two seconds before bending your leg again and finally lowering your body again.
Change sides after each repetition.

2- Jump squats
Get into a squat position. Your knees should be bent at an angle of around 90 degrees.
Quickly swing your arms over your head and jump up as high as you can.
When you land, immediately bend your knees again to return to the starting position.

3- Leg lifts from the quadruped stance ("kickbacks")
Get into a quadruped stance.
Your hands should be directly under your shoulders and your knees directly under your hips.
Bend the knee and lift the leg towards the ceiling until the thigh is in line with the upper body. Remain in this position for a while.
Lower your leg back to the floor to start the next repetition immediately.
First complete the set for one leg before switching sides.

Reset your Body

Do something good for your body. Press reset and give yourself a fresh start! With our Reset your Body Bundle, your metabolism, immune system and digestive tract will be revitalized in a healthy way.
Reset your Body

Related Posts:

The 30 best leg exercises Quite complex - This is how our digestive system works 90 ways to burn fat The 30 best back exercises