10 Ways to Raise Buttocks Naturally (Exercise and Food)


It's no secret that the parts of women's bodies that make them obsessed are breasts as well as buttocks. These two body parts are considered to be the attraction of women either sexually or aesthetically. Not a few are up to doing silicone implants, when there is a natural and easy way to raise the buttocks.

How to raise ass with exercise

One of the ways that can be done to make the buttocks so big is to do sports. Here are some types of exercises that you can do so that the muscles in the buttocks and thighs can be well formed.


You can do squats with or without any load at all. If it's a load mark, you just have to take a standing position and then go down like a squatter. Next, you can stand up and get back to your original position. Repeat this movement again until 3-4 sets and a set consists of 10-12 reps.

Bridge press

Take a sleeping position like when going sit-ups. Next lift the pelvis up. The foot is used as a pedestal so as not to fall. Then return to the original position and repeat again up to 8-12 times as needed. Do as many as 3-4 sets or less if there are other leg exercises.

Lunge press

Lunge is done like a walking person with a wide step forward. Then the hind legs are bent. Repeat for the other legs in a similar style. You can do it while walking or simply be

Food for raising buttocks

Here are some types of foods that can help you in increasing the size of the buttocks. You can eat it regularly and combine it with other types of food.


Eggs are one of the superfoods that we can consume every day. Inside the egg contains quite a lot of B vitamins that help the body in producing energy. With enough energy, we can get quite a chance in the formation of new muscles.

Eating eggs regularly can also make the body get amino acids such as leucine. This amino acid is known to stimulate the formation of new muscles in the body and reduce decomposition. If you regularly consume it, muscle growth in the buttocks can run smoothly.


Flaxseed is suitable for regular consumption as one of the supplements to meet the body's protein needs. In addition flax seeds also produce quite a lot of omega-3 fatty acids that are good for the health of the body. You can consume these flax seeds in powder form or eaten directly after roasting.


Similar to flaxseeds, legumes are also the best source of vegetable protein. Nuts contain quite a lot of protein, fat, and carbohydrates. Eating it equally meets the nutritional needs, especially protein of 13-18 grams per serving.

You can eat these nuts regularly every day by boiling or making other types of food. In addition to containing proteins that are good for body health and muscle formation, nuts also contain quite a lot of magnesium that helps the body in producing quite a lot of energy.

Protein shakes

Protein shakes are milks whose components are mostly proteins. In one serving measure of milk there is about 20-25 grams of protein. If you consume it before and after exercise, protein will be absorbed by the body quickly and help the formation of new muscles including in the buttocks.

Brown rice

Brown rice is one of the foods that must be consumed by those who are building muscle. In addition to providing protein and complex carbohydrates, you will also get a type of amino acid such as BCAA which is known to increase energy so that muscles can be used to the maximum.

BCAA obtained from brown rice can overcome the problem of excessive fatigue in the muscles and pain felt. Most importantly of all BCAA will increase the synthesis of new muscles in the body so that the number becomes more. By eating brown rice, you can overcome the less large buttocks.


When doing intense exercise, the muscles will be damaged. That's why sometimes we feel quite intense pain. The pain causes some problems in the body such as difficulty moving. After or before exercise in the buttock area you are advised to consume avocados due to beneficial antioxidants.

Antioxidants possessed by avocados have benefits to overcome damage to muscles after exercise. You will get muscles that continue to grow and not diminish at all. Lastly avocados also contain potassium which aids muscle growth.


Milk is also a source of amino acids which are ingredients for forming new muscles after exercise. By consuming milk regularly after exercise, muscles in the body will experience a fairly good increase. Moreover, milk consumed contains quite high protein.

Everyone's ideal buttock size is certainly different. However, in general a good buttock has dense muscles and does not shake. The amount of fat is also not too much. Well, what do you think is the best way to make the buttocks look denser and bigger? Hopefully the above reviews help you get the ideal body shape.

Protein shakes of this type there are many out there such as whey or casein types. Both types of proteins are quite easily absorbed by the body and help the formation of muscles. That's why in bodybuilding or people who are engaged in that field drink a lot of this to increase or maintain muscle in his body.

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