The muscles in the butt are often referred to as the "glutes."
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When it comes to gaining healthy pounds in your butt, adding muscle mass is key. Bodyweight squats, forward lunges and supermans are all effective resistance-training exercises that can build muscle mass in your butt in a safe and healthy way. Be sure to incorporate a balanced diet that features high-quality lean protein to maximize your gains in muscle mass. Performing the proper number of sets and repetitions can also give you the greatest bang for your buck when it comes to gaining pounds in your butt.1.
Perform bodyweight squats. To achieve optimal results with this exercise, stand with your feet flat on the floor and your toes pointed out to the sides. While keeping your core muscle engaged, slowly hinge from the hips, lowering your buttocks towards the floor until your thighs are nearly parallel with the ground. Use the muscles in your lower body, including your gluteals, to push your body back up to the original starting position.
Perform forward lunges. Start by standing with your feet together and your core muscles engaged. Lift your right foot off the ground, hold it mid-air briefly and then take a large step forward, landing with your weight on your heel. Hinge from the hips and slowly lower your body towards the ground until your left knee is almost in contact with the floor and your right thigh is parallel with the ground. Push off from your right leg, using your gluteal and thigh muscles, and bring your right foot back to its starting position. Repeat the exercise on the other side.3.
Do supermans. Start by lying on your stomach on the floor with your arms extended straight in front of your body and your legs extended behind you. Exhale and use your gluteal and abdominal muscles to lift your arms and legs a few inches off the ground. Hold these limbs mid-air for a few seconds and then slowly release back to the floor.4.
Perform the right number of sets and repetitions. The American Council on Exercise states that individuals who want to increase gluteal size should perform two to three sets of eight to 10 repetitions of resistance-training exercises. Be sure to take a short, 30-second break between sets to allow your gluteal muscles time to recover.5.
Follow a healthy diet that includes high-quality protein sources. According to the American Council on Exercise, individuals who want to gain muscle mass -- not only in their butt, but in all parts of the body -- should eat between 1.0 and 1.4 grams of protein per kilogram of body weight. Most people will be able to meet these protein recommendations by eating moderate amounts of lean beef, chicken, fish, beans, nuts, eggs and legumes. Supplementing with whey protein can also be an effective way to meet minimum daily protein requirements.6.
Get adequate amounts of rest. Though exercising the gluteal muscles is crucial when it comes to gaining healthy pounds in the butt, allowing this muscle group to recuperate from the stress placed upon it is also important. For best results, the American Council on Exercise encourages exercises to perform resistance training sessions no more than two or three times in a week. Aerobic exercise -- like walking, jogging, swimming, cycling, and dancing -- can be done on "rest days."
- In addition to high-quality protein, be sure to include whole grains, low-fat dairy and colorful fruits and vegetables in your diet. These foods provide the nutrients that your body needs to function optimally and can be effective when it comes to promoting increases in muscle mass in the butt.