Remember that you are what you eat, so if you want to tighten your butt, proper nutrition is just as important as exercise. See some valuable tips to help you “build” the perfect butt you’ve always dreamed of.

Basic tips
Increasing your butt without exercise is impossible. To achieve your goal, you need to follow these two phases:

Exercises to strengthen the muscles of the buttocks
Your diet after exercise, during recovery

After exercise, your muscles are in a recovery phase, so it’s important to choose the right food for your butt to get bigger. Do not forget this simple rule: If you want to increase your weight, you should eat more. If you want to increase your butt, you should eat regularly.
Excess of everything is not good, so do not overdo it by introducing protein and carbohydrates because they can harm your health.
You should eat at least one serving of fruit a day, although the daily recommendation is between 3 and 5 servings a day.
Below is the food that will help you increase your butt, as well as some exercises for the same purpose.

If you already have an established exercise routine, we recommend that you drink a protein shake after each training session. Several natural sources of good protein are eggs, turkey meat, poultry meat, legumes, cheese, lean red meat and all kinds of fish (but not to be fried).

Replace white bread and pasta with integral alternatives. Carbohydrates that help you maintain muscle mass include cinnamon, brown rice, oats, whole grains, sweet potatoes and couscous.


Unlike bad fats, good fats have many health benefits. They also help you shape your body and even lose weight. The best sources of healthy fats are fish oil, olive oil, almonds, hazelnuts and peanut butter.


Focus on vegetables that are rich in antioxidants, such as broccoli, spinach and any other green vegetables. From them you can eat as much as you like.


Remember that without exercise there will be no results, and even you can get fat. Your exercise routine should include squats, bridge, and stepping.


Stand upright and spread your legs as much as your hips. Make a big step forward, first the heel, and slowly lower your body by twisting both knees. Do not forget to keep your back straight and do not bend your knees more than 90 degrees. Then repeat the step with the other leg.

Lie on your back. Place your hands near your body and bend your knees. Your feet should be as far apart as the width of your shoulders. Lift your hips from the ground and tighten your butt until your back stays straight. Breathe as you do this part and keep your position for a few seconds. Breathe while returning to the starting position