6 Tips to Get Rounder, Firmer Glutes

January 14, 2020
Is it possible to improve the appearance of your glutes? While genetics have a lot to do with their shape, there are some things that can help them look more firm and toned. Keep reading to discover what they are!

Is it possible to get rounder, firmer glutes? Answering this question can be a bit complicated. Keep in mind that the shape of your muscles is largely determined by genetics. As a result, the way your glutes look is unique to you.

So, when you train your gluteus muscles or any other muscle group, they will get stronger and they will grow, but their shape won’t change. In other words, whether your backside is flat or round, you can strengthen the musculature without changing its shape.

That being said, there are some things you can do aside from training the muscle to be bigger and stronger. Certain habits can help you improve the appearance of your glutes by minimizing issues such as cellulitis. Are you interested in learning more? Keep reading…

1. Tone your different gluteus maximus

Almost everyone knows of an exercise that’s been recommended to strengthen and increase the glutes. Nevertheless, when we’re talking about this region we must remember the three primary muscles: the major, the middle, and the minor.

Because of this, it’s important that when you’re defining a toning regimen that you include movements for each of the three types of muscles.

You should perform toning exercises at least three times a week.

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2. Don’t forget to stretch

Stretching is key to get firmer glutes

Stretching before and after your workout is just as important as doing your toning exercises.

This combination of muscular contraction and relaxing allows for firmer glutes, while also eliminating muscle tension in other parts of the body. Don’t forget to include your legs, thighs, and lower back in your stretching exercises, because they are directly related to the glutes.

3. Increase your protein intake

To build muscle you have to eat enough protein. According to a study published in Nutrients magazine, optimal protein consumption is associated with an increase in muscle mass. It also helps increase your physical endurance during exercise.

Make sure you include a portion of protein with each meal. There are plenty of options, including:

  • Meat
  • Fish
  • Eggs
  • Dairy products
  • Beans
  • Nuts and seeds

There are other foods, like whole grains and avocados, that also have important quantities of very healthy protein.

Whenever you eat protein, especially if it’s meat or fish, try to accompany it with vegetables (juices, salads, steamed veggies, etc…).

4. Increase your intake of healthy fats

3-healthy-fats

In addition to protein, if you want to improve this part of your body you need to also consume fats. Nevertheless, you have to remember that all fats are not created equal, nor do they have the same function in the body.

The fats you need are those in the “healthy fats” category. Eating healthy fats is good for your metabolism, which can actually help you lose weight. 

Include these foods in your diet:

  • Vegetable oils, preferably cold-pressed: olive, coconut, sesame, flaxseed, wheat germ, primrose.
  • Ghee (clarified butter)
  • Avocado
  • Sardines
  • Nuts and seeds
  • Egg yolks
  • Oily fish

5. Moisturize your skin every day

Keep your skin hydrated to make your glutes and thighs look better

It’s incredibly important that you hydrate the skin of your glutes every day to improve their appearance, While this won’t make them grow or change shape, it’s helpful for keeping them firm and preventing problems like stretch marks and cellulite.

Of course, you shouldn’t expect miracle results from moisturizing. It’s just a habit that can help keep your glutes looking great if you do it every day.

  • Choose the most natural lotion possible, preferably one that contains essential oils and vegetable oils like almond, avocado, argan, jojoba, etc.
  • Give yourself massages with circular motions. You can also give yourself a vertical massage, from your feet to your waist.
  • Moisturize every day, especially after exercising and getting out of the shower.

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6. Try cupping

There isn’t much evidence to support cupping for health reasons. However, a study published in PLoS One magazine found that it could be useful for some ailments. In terms of any benefits it might offer for improving your glutes, however, we only have anecdotal evidence.

People who have tried it on their glutes claim that regular use reduces cellulite, increases volume, and makes their glutes more firm. Nevertheless, as we mentioned before, there’s no scientific evidence that this is true.

  • If you want to try cupping, make sure you find someone who is an expert in the technique. That way, you can avoid injury and increase the possibility that the therapy will work.

In conclusion

There aren’t any magic formulas that will make your glutes bigger and better overnight. You might really want your backside to be rounder, but that depends on your genetics. So, if you want to increase muscle mass and make your glutes look better, you have to stick to a good diet, do lots of exercises, and live a healthy lifestyle.

In general, the best way to get good results is to seek professional advice from personal trainers and dieticians. They can help you figure out the best exercises and the best foods to help you reach your goals.

  • Elzanie A, Borger J. Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. [Updated 2019 Feb 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538193/
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  • Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. Published 2019 May 22. doi:10.3390/nu11051136
  • Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017;16(1):53. Published 2017 Aug 30. doi:10.1186/s12937-017-0271-4
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