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Firm and rounded buttocks that cause admiration (The Guide)

Glúteos firmes y redondeados que causen admiración (La Guía)

Raise your hand if you want to have buttocks of steel!

If you are like millions of women, you dream of showing off a toned and round butt.

I still haven't met the first single woman who doesn't want it. And among married women there are also plenty.

For this reason, I want to share with you this practical guide where I will teach you some effective actions to transform yours.

Well-worked buttocks attract more than looks

In addition to adding attractiveness, building your rear area makes you healthier.

And it improves your posture and the contour of your body. It is also key to preventing lower back pain, balancing the middle area and quadriceps.

Without a toned butt, you can be vulnerable to injury.

Sedentary people who make minimal movements can get "flat bottom syndrome" or gluteal amnesia that markedly inhibits this muscle group. Who wants that? I think none.

The glutes also tend to be weak among runners. Many of them do not include them in their training.

Conclusion? You have to move that butt and have a nutritious and balanced diet.

From now on I am going to give you guidelines so that you eat as you should, in addition to effective training.

Do them with joy. This will make it easier for you to incorporate them into your daily routine.

Are you ready?

It will also help you read: What everyone should know about increasing muscle mass

Transform your diet and your tail will also change

By itself, exercise is not enough to achieve your dream booty .

And it is that a high percentage of fat can ruin all your physical work. Well, your diet is going to make a difference.

Transform your diet and your tail will change

Try to cut down on refined sugars and processed foods.

If your goal is to increase the size of that zone, you must eat more calories than you expend.

If you want to reduce them, it would be the opposite.

You can do cheat meals, but be sure to work out the next day and finish with 10 minutes of high intensity HIIT exercises.

Supplements are optional. I recommend a whey protein for after training. We have Fit&Slim and Fit&Strong .

You can supplement with multivitamins.

If you eat like this and add long, deep nights of sleep, you will see the glory. Your hormones will be balanced and your body fat percentage will stay behind the line.

Training guide to have impact buttocks

Training guide to have impact buttocks

In addition to the data offered by science, experience is the best adviser.

And since my passion is research to put it into practice, I trust that recommending what has worked for me and many other women can also help you.

Before you begin, ask yourself these five questions:

  1. When is my best time to train?: morning, afternoon or night.
  2. How many times can I train?: 1, 2, 3, 4 or 5 times a week.
  3. For how long? 10, 20, 30 minutes, 1 hour.
  4. Where to train?: home, gym or outdoors.
  5. Will I use equipment: bands, free weights, ankle weights, gliders, jump rope, or gym machines.

That will help you to organize yourself and know what resources you have and what you lack.

The science behind an enviable booty

You are about to learn how a buttock of steel is built. This information is backed by scientists.

I warn you that it is not easy. But if you're ready to work hard, keep reading.

The key to muscle development is not a variety of exercises, but progressive overload. In other words, gradually increase the effort you put on your muscles during your workouts.

This is because the greater the weight, the more muscle fibers will be broken and your body will deploy its repair process with greater intensity.

The "secret" is to target the three muscles that make up the glutes: major, median, and minor. There are people who focus on one of these areas and leave the others out.

You should also not forget about the hips and hamstrings which emphasize your shape and look. Those also have to work hard.

What is going to make the difference?

  1. Have the right training tools.
  2. Focus on the right muscles.
  3. Keep the muscle under tension long enough.
  4. Apply certain speed during the execution of the movement.
  5. Have nutrition that helps you reduce the percentage of body fat.
  6. Guarantee the right amount of protein for muscle growth.

Do that, and voila, you'll see the results you've been waiting for.

How long does it take to transform the buttocks?

Sometimes the anxiety of seeing results eats us. It is best to relax and enjoy the process of change.

Everything is possible. If there is a will, there is a way.

NO ONE can tell you how long it will take to achieve the goal. Each body responds differently, according to multiple factors such as genetics, age and lifestyle.

In my case, the evolution has been on the rise:

  • Within 4 weeks of starting the training that I will present to you below, I felt the difference.
  • 12 weeks later the others started noticing.
  • After 6 months, my buttocks continued to grow remarkably.
  • After 1 year, training at least 3 times a week, I'm still seeing results.

That is my experience. Yours may be similar or totally different.

There are cases where a person has no shape in that area and it could take up to 2 years to see the growth they want.

But that is not a barrier. You can build and work the glutes with what God gave us.

In the variety are the results

My weekly routine includes different types of exercises. Overall it has given me excellent results. Also, I don't get bored of always doing the same thing.

  1. I practice pilates and barre (discipline that combines ballet exercises with yoga and pilates), twice a week that help me focus on the glutes and hamstrings.

These exercises contribute to improving the external gluteus and the folding part that gives it the dream C curve for which we do so many things.

  1. I do cardio for at least 20 minutes, 1-3 times a week, to reduce body fat and speed up metabolism. Combined with 10 minutes of HIIT give accelerated results.
  2. Lifting heavy objects achieves greater toning and growth. I do it twice a week.

In your weight training, there are 6 exercises that you cannot miss:

1. Squats or squats

Squats or squats

It is one of the most popular due to its effectiveness and because it impacts the buttocks, legs and even abs.

Do full squats because a wider stance hits your butt even more. Squat deep to work harder.

Studies show that squatting with relatively heavy weights and a wide stance increases activation in the quadriceps and glutes.

In simple words, the more you crouch, the more the zone will activate.

Half squats (90 degree knee flexion) will not have the same effect.

2. Deadlift or deadlift

Deadlift or deadlift

DON'T SKIP THIS EXERCISE! Do it at least once a week.

Helps you train your entire body except your pushing muscles. Build strength and power, primarily, in the hamstrings and glutes.

One study showed that conventional and sumo deadlifts are just as effective. There is no way to go wrong.

Always remember to squeeze your glutes when lifting the bar off the ground. Involve them in the top half of the climb and block.

There is a variation called the Romanian deadlift whose technique includes maintaining a slight bend in the knees during the movement.

3. Hip thrust or hip thrust

hip thrust

They consider it the perfect exercise to tone and shape the tail. It mainly involves the gluteus maximus and medius.

There are tons of variations of this exercise. You can use bars, elastic bands or even focus on one leg.

Not to be confused with the 'glute bridge'.

The difference is that for the hip trust a bench is added to support the upper part of the back. Thus, the hip achieves a greater range of movement and a longer stroke.

4. Lunge or lunge


It is easy to do and has many variations.

It consists of taking a long step, then lowering and raising the center of gravity of the body.

You can go forward, backward or go sideways. Also include dumbbells.

Studies have shown that the glutes are heavily involved when you return to a standing position.

This exercise works the lower muscles, as well as the muscles that help maintain the posture of the back, such as the abdominals and lower back.

5. The Bulgarian squat

Bulgarian squat

It has similar benefits to a lunge and is just as effective for the quads and glutes.

It not only tests the strength of the legs. It also challenges balance by focusing on just one.

You can do them with dumbbells, barbell or with your body weight.

I must say that I did it the other day and my buttocks were on fire for 3 days straight.

6. Glute Blaster (only found in gyms)

glute blaster

This machine strengthens the buttocks, in addition, it helps to reduce and prevent muscle shortening in the hip and thigh area.

Another point in favor is that it allows you to train up to the limit of movement.

When you go to the gym, don't forget it.

How many repetitions to do?

It is best to have a professional trainer advise you before starting, based on your needs and physical condition.

As an alternative, I'm going to tell you how I do it. You can rehearse it and monitor to maintain it or change it.

How many repetitions to do?

Finally, I will tell you how to make everything happen in less time, but just as natural and safe.

As I already told you, plugins are optional. If you have an impeccable diet, you don't need them.

Where is the difficulty? Many of us find it difficult to meet the daily requirements that the body needs when you subject it to intense exercises.

Therefore, focus on the key movements, have adequate nutrition and good rest.

And top it all off with supplements that boost your strength, stamina and energy, plus reduce soreness and fatigue for explosive workouts.

Go to and meet them now.

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