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How to gain weight in your buttocks and thighs

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This blog post is for those looking to put on some pounds in the buttocks and thighs. If you’re not sure how to go about it, don’t worry! In this article, we will explore a few ways to help you pack on the pounds in these areas of your body.

 

No matter your situation, we’ve got something for everyone: whether you want to gain weight or lose weight, there’s an exercise here that might be perfect for you. We also cover all fitness levels: from beginners to advanced exercisers.

 

So, no matter where you fit within those categories, there should at least be one thing in here that will work well with your skill level and help meet your goals!

 

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Causes of A Flat Bum

Butt muscles are an essential part of the body as they help maintain posture, boost confidence, and even bring about a sense of serenity. In addition, your muscle tissue can help you sculpt your figure to look toned, curvy, and alluring.

 

On the other hand, a flat bum can affect how you feel about yourself and impact the kind of activities you engage in. For example, if your bum is flat, exercises like squats become impractical as it will be difficult for you to generate enough power to up your squats. Similarly, if you can’t change the shape of your butt and thighs with exercise and proper nutrition, you will feel less confident and more self-conscious.

 

Let’s now look at some possible causes behind having a flat butt, no matter how old you are. Most people who have this complaint are either underweight or average weight, but overweight people have the same problems.

 

#1 - Excessive Amounts of Cardio Workouts

Cardio workouts can help burn fat—but if you continue to do them without a break, you could be causing problems for your butt. Sometimes, cardio workouts can cause a decrease in weight gain, especially if it is taken to the extreme.

 

The problem here is that a lack of cardio could lead to losing weight from other areas of the body. For example, weight loss from the stomach or arms often results in weight gain in the buttocks and thighs, however, because they are typically larger muscle groups.

 

This is why it’s essential to take breaks after cardio workouts—because you never know when they’ll come back to haunt you! We recommend only doing cardio every other day (or even three days per week) for about 15-30 minutes per session, depending on your level.

 

#2 - Focusing On Chest Exercises

Weight training exercises for the chest are great—but they can also cause weight loss in other areas of the body if you focus too much on them. Likewise, butt and thigh exercises will only be helpful if you’re doing them AFTER finishing all of your chest exercises.

 

When you do exercises like bench presses, which engage the chest muscles, your body needs to find a way to work around that energy expenditure! So to give the chest its due attention (and get it prepared for more weight lifting, aka resting), make sure to finish off your workout with some butt and thigh exercises.

 

#3 - Eating Too Little

Eating too little can make it difficult for your body to gain weight, regardless of your exercise routine. To see natural butt and thigh gains, you need to ensure that you’re getting enough calories and protein. If you’re eating less than 1600 calories a day and not working out regularly, then there’s no way you’re going to see gains. Period!

 

For this reason, you should either eat more or exercise more if you want to get results quickly. On the other hand, if you’re working out regularly and not eating enough, then chances are your gains will be very slow.

 

#4 - Frequency Of Your Workouts

Doing the same workouts every day is a bad idea for many reasons: not only will it lead to boredom and decreased motivation, but it can also be detrimental to progress over time. In addition, the human body is built to adapt and adjust itself to better deal with stress after repeated bouts of exercise.

 

If you’re doing the same exercises over and over again, then your body will quickly adapt to that level of work—and guess what? No more progress! The only way to continue growing larger muscles is by changing up your workouts regularly. Unfortunately, when you do this, your muscles will never have a chance to experience the same training—and that’s when they’ll start growing.

 

Muscle protein synthesis can remain elevated for up to 48-72 hours after a workout has taken place. So you can do the same exercise over and over again, but your body will not be building any new muscle—because it’s already gotten used to that stress!

 

Generally, if you want a bigger butt or thighs, you should either change up your exercise routine entirely or focus on the most critical parts of your workout (in this case, weight training). Changing your activity can be as simple as adding a new type of cardio every day—while focusing on specific exercises for larger groups of muscles is another idea.

 

Best Exercises for Fuller Buttocks

Now that we’ve taken a look at some possible causes behind your lack of weight gain let’s take a look at some exercises you can do to help bulk up those thighs! There are different types of activities for beginners and advanced exercisers.

 

#1 - Squats

Squats are one of the best exercises you can do for muscle growth in the butt and thighs. If you’re starting, try doing a simple squat with no added weight. Then, as you get stronger, add some dumbbells to your workout to increase the difficulty.

 

#2 - Lunges

Lunges are precisely what they sound like: a step forward while planting one of your feet in front of you, lowering your body so that your front knee is bent. Then return to the starting position by stepping back and planting your feet hip-width apart. This can be an excellent exercise if done correctly because it engages both the butt and thigh muscles simultaneously!

 

#3 - Bridges

Bridges are great for working out all of those muscles in the butt and thighs. You need to lie on your back with your knees bent at a 90-degree angle to do a bridge. Then push your body up from the ground until you create a straight line from your shoulders to your knees. Your upper legs should be parallel with the floor throughout the exercise.

 

#4 - Resistance Bands

Resistance bands are super cheap “weights” that you can get in various shapes and sizes. They’re great because they force your muscles to work harder by adding resistance! You can use them for many types of exercises, including leg lifts. Attach the band to something sturdy (like a door) and then place the other end around your ankles. You will see an increase in your muscle mass when you do resistance band exercises!

 

Tips on Shaping Your Buttocks Faster

Let’s now look at some tips you can use to get that shapely butt and thigh area that we all know and love!

 

#1 - Eat Healthy Fats

Healthy fats like those found in avocados, nuts, and olive oil can help reduce cellulite and other imperfections that we associate with the butt area. Healthy fats are also great because they keep your skin moisturized and healthy-looking (and who doesn’t want that?).

 

#2 - Eat Protein at Every Meal

Protein is an absolute must if you’re trying to bulk up your thighs and buttocks. Try to add at least 20-30 grams of protein into every meal to help your body build lean mass. Chicken breast, tuna, lean ground beef, and turkey are excellent sources of protein. Building muscle mass isn’t all about what you’re doing at the gym. It’s also about what you’re eating!

 

#3 - Sleep Well

Can you gain weight in your hips and thighs by sleeping better? The answer is absolute! When you sleep, your body goes into a state of repair. It will try to use its resources to recover from any muscle soreness or fatigue that you might have experienced throughout the day. If you aren’t getting enough sleep, you’re making it harder for your body to recover, which means almost no gains!

 

Final thoughts

If you’re looking for a way to increase the size of your buttocks while also shaping them in a certain way, these exercises should be able to get you where you need them.

 

As always, the form must follow function when doing any exercise. That means making sure that what goes up actually comes down! We hope that this article has helped you figure out the possible reasons why you’re not gaining weight in your buttocks!

 

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