6 Tips to Get Rounder, Firmer Glutes

09 September, 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. Discover them!

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’ll get stronger and 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? Discover the details below.

1. Tone your different gluteus maximus muscles

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.

According to information published in National Health Service (NHS), you should do the following exercises:

  • Squats
  • Side leg raises.
  • Bridge or hip lift.
  • Kick backs.
  • Lunges.
A woman doing squats.
Squats and other muscle strengthening exercises can help make your glutes look good.

2. Stretching exercises

Stretching before and after your workout is just as important as doing your toning exercises. This combination of muscular contraction and relaxation allows for firmer glutes, while also reducing the risk of muscle tension in this and other body parts.

And, as Dr. Adam Tenforde, assistant professor of physical medicine and rehabilitation at Harvard Medical School explains, stretching improves flexibility and increases range of motion. Therefore, they’re essential to complement any routine.

3. Increase your protein intake

To build muscle, you have to eat enough protein. According to a study published in the journal Nutrients, 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…).

A steak on a cutting board.
An optimal consumption of meat contributes to muscle mass increase. Thus, protein is important if you want bigger and firmer glutes.

4. Increase your intake of 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 not all fats are 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.

To get this nutrient, include these foods in your diet:

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

5. Moisturize your skin every day

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.

  • Moisturizing creams that contain essential oils and vegetable oils like almond, avocado, argan, jojoba are interesting options.
  • Give yourself massages with circular motions. You can also give yourself a vertical massage, from your feet to your waist.
Moisturizing creams.
Applying moisturizing creams won’t make your glutes bigger, but it can help improve their appearance.

We recommend you also read: How Anti-Wrinkle Creams Work

6. Try cupping

There isn’t much evidence to support cupping for health reasons. However, a study published in PLoS One journal 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 above, there’s no scientific evidence that this is true.

  • If you want to try cupping, make sure you find someone who’s an expert in the technique.

Rounder, firmer glutes: Final notes

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 have healthy habits.

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

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