For many women, a dream physique means shapelier buttocks. Achieving this goal will require rigor and regularity. Because their metabolism is different from that of men, women find it more difficult to increase their muscle mass.
Training and an appropriate diet are essential to achieve the desired results. Basic nutrition and supplements should not be neglected. Whey protein and protein powders deliver the amino acids essential for building muscle.
Any deficiency will be detrimental to mass gain, and women's protein requirements (per kg) are relatively comparable to those of men. So there's no special whey for women. Women athletes don 't need to opt for a specific whey. Women are free to choose the whey they find on the market. They should, however, take care to consume a product with no additives, to guard against any undesirable effects.
Regular consumption, after each exercise session, should help build muscle and/or refine the figure. Dosage must be fairly precise. You'll need to examine your diet in its entirety to ensure that dose whey correctly to avoid weight gain. Read this article to find out more!
Weight training for women: what you need to know
First and foremost, it's important to understand the physiological differences between men and women. In terms of anabolism (muscle mass production), women's bodies are less reactive to physical effort. The metabolic response following a hard workout will be less significant, due to lower testosterone levels.
Women secrete 10 to 20 times less testosterone than men. Yet testosterone is the main anabolic hormone.
So it's a fact: naturally, female bodies respond differently to training. The anabolic response to effort is much lower, and muscle building is therefore more tedious.
To firm up the buttocks, you need to do the right exercises that target this area of the body. Although diet is important, you won't achieve your goals without an appropriate sports program. As a first step, a competent professional coach can be called in to set up a tailor-made sports routine.
Without proper, regular training, supplementation will not bring the desired results. Worse still! Whey can make you put on weight. This is particularly the case if the training load is not sufficient throughout the day, or if the product has not been dosed correctly (excess calories).
But don't worry! Consuming protein powder will never make you excessively muscular. You won't look like a bodybuilder.
Due to low testosterone secretion, achieving this physique is simply impossible. Female bodybuilders often resort to testosterone injections to enhance their natural abilities and build imposing muscles.
What exercises can I do to build up my buttocks?
Before talking about nutrition, protein and calorie requirements, the glutes must be sufficiently stimulated to build muscle. The person concerned will need to exercise assiduously.
For women, most current sporting practices provide the means to train the lower body. Whether it's through running, fitness with adapted exercises or exercise cycling, you can easily work this part of your body.
Are you already a regular sports fan?
Check out our dedicated articles if you're interested:
Which protein powder to choose for soccer?
Which whey to choose for cycling?
Which whey to choose for running and trail running?
On the other hand, while gentle sports can help you tone up, they won't necessarily give you a rounded butt.
For effective training, it's best to work specifically on the muscle groups you're looking for , and at a sufficient intensity. Without specific exercises and movements, it will be difficult to achieve an attractive shape.
Among these exercises, popular in fitness, are :
- Squats and variations: squats are a must if you're planning to tone your buttocks. This exercise involves the 3 muscles that make up the buttocks: gluteus maximus, gluteus medius and gluteus minimus. Depending on the variation you choose, you can intensify the effects on one of these muscle groups.
- Lunges and variations: lunges allow you to work your thighs one leg at a time. Classic lunges involve taking one step forward, bending your legs, then returning to the starting position to bend the other leg. You can use a loaded bar to add difficulty and give yourself room to progress.
- Deadlifts and variations: deadlifts are also a safe bet. As well as developing the gluteal muscles, they can help you to slim your hips. This multi-joint exercise will also challenge other muscle areas to a lesser extent.
Many other exercises are available, such as Bulgarian squats or hip thrusts. Cardio exercises such as running or stair climbing are also excellent complements.
A gym training program involves around 3 to 4 sessions per week. During each session, the exerciser will generally perform between 4 and 6 exercises, with 4 to 6 sets of 5 to 10 repetitions.
As far as possible, you'll want to work on explosiveness, endurance and strength, with a mix of short and long sets. To leave nothing to chance, don't hesitate to ask a sports coach for advice.
Which protein powder should you choose for gluteal training?
Choosing a protein powder is no easy task. It's important to make the right choice, otherwise you risk losing sight of your goals or progressing at a much slower pace. As a reminder, supplementation is not a miracle solution for building muscle. It is used to optimize the results and benefits of your training. For more information on this subject, see our article on how long whey takes to take effect.
Since we're looking for a more rounded butt, we might be tempted by a dietary supplement conducive to mass gain. In this category, gainers are considered the best alternative. However, these supplements don't quite meet women's needs, and choosing between whey and gainers requires understanding certain elements.
Contrary to popular belief, gainers are not particularly high in protein. These products contain around 20% protein and over 60% carbohydrates. They are designed to be high-calorie. The aim is to provide the right amount of protein, while maximizing the associated calorie intake, to build muscle mass.
Gainers are adapted to specific conditions: for example, to compensate for a caloric deficit in the context of very high energy expenditure over the long term, or for people who find it very difficult to put on weight because of their very fast metabolism.
For very thin women, who are specifically looking to gain weight, gainers can be very useful. But for most women, they can lead to fat gain in the classic buttock and tummy areas, which is obviously not what they're after.
To maintain a slim figure while building muscle, it' s generally best to opt for whey. This supplement has many advantages. In addition to its high protein concentration per 100 g, it provides both essential amino acids and BCAAs, the perfect mix for building muscle naturally and healthily.
Of course, you'll need to look at your diet as a whole first, and see whey as a complement to a varied, balanced diet.
Vegans have not been left out of the sports nutrition market. They can turn to vegetable protein, often based on rice or soy. These products can supplement protein intake. However, the amino acid profile leaves much to be desired, as the protein is less complete and less rich in BCAAs and EAAs (essential amino acids). What's more, the methods used to produce these so-called "green" proteins are often problematic, with the use of solvents and GMO crops.
What type of whey should I choose if I'm a woman?
Whichever variant you choose, whey is dehydrated whey with other ingredients. Naturally rich in BCAAs, whey is easily assimilated by the body.
This characteristic makes whey a fast-assimilating protein. As a general rule, you can modulate this assimilation speed by absorbing whey with other ingredients.
One type of whey advertised as "ultra-fast" absorption iswhey hydrolysate. From a nutritional point of view, there is no evidence of any additional effect from the use of this type of highly processed whey. So there's no need to opt for hydrolysate, whatever your sport. Isolate whey is perfectly suited to all sports.
Whey made from whey protein isolate, as opposed to "concentrated" whey (less filtered), will be of particular interest if you are prone to intestinal disorders. Whey from isolate contains virtually no lactose or fat, unlike concentrated whey.
The composition of this product can vary enormously from one brand to another. Although essential amino acids and BCAAs are always present, manufacturers often add numerous additives. These substances have no nutritional value whatsoever. They make the supplement much more attractive to the consumer and facilitate its industrial production process. They may be nanoparticles to help the powders flow through the machines, thickeners, sweeteners or surfactants to improve the appearance and taste of the mixture after reconstitution...
In the medium and long term, these additives expose you to certain disorders and are potentially dangerous to your health. Paradoxically, it is often these ingredients that can disrupt digestion, a disruption that is often attributed to whey. That's why we advise you to avoid protein powders containing additives.
Although an additive-free whey is an excellent guarantee of quality and purity, it's not just a question of additives. It's also preferable to opt for a dietary supplement produced within the European Union, and derived from quality milk not linked to intensive farming.
A whey without additives, made in Franceis a further guarantee of quality. Finally, we invite you to do your own research into the brand, its values and production methods, before making your choice.
Maximize muscle gain in your glutes with our 100% made in France whey - no additives or sweeteners & highly digestible.
How should whey be taken when you want to work specifically on the glutes?
As with all other muscle groups, it all depends on your metabolism and your goal.
If the goal is weight loss, whey's appetite-suppressant effect will be of great interest in the context of a low-calorie intake combined with physical exercise. When food intake is reduced in order to lose weight, whey, as a snack or at the end of a meal, will have an interesting satiety-enhancing effect, while providing an adequate protein intake, preventing muscle loss linked to a hypocaloric state, and enabling good muscular adaptation post-workout.
The feeling of satiety left by this supplement will prevent you from snacking between meals or feeling hungry again after a lighter meal. So you can lose fat more effectively, especially if you choose a low-calorie whey, while effectively stimulating the buttocks.
The parallel can be drawn with a kind of "dry" period, during which the aim is to lose fat while maintaining or even increasing muscle mass. The ratio of fat mass to dry mass is increased. If this is your objective, we recommend you read our article on choosing the best whey for dry weight training.
On the other hand, if it's more a question of developing the glutes, a post-workout whey intake, in addition to the classic diet, will be the most suitable. In this context, sportswomen should aim for a protein intake of around 1.6 - 2g/kg/d of protein.
This figure includes the protein provided by your daily meals. Shakers should also contain a certain amount of carbohydrates, to effectively recharge muscles with glycogen and potentiate the natural anabolic effect of proteins.
Whey is indeed best suited to post-workout intake. However, contrary to the recommendations of a few years ago, specialists no longer insist on the importance of the anabolic window of "a few minutes after the session".
In other words, you no longer need to consume your whey immediately after your sports session. So you can wait until you get home, or even a few hours later, to enjoy all its benefits.
To obtain a shapely, plump buttock, certain sporting activities stand out for their effectiveness.
The squat, the undisputed king of bodybuilding, is an essential multi-joint exercise. Whether loaded or unloaded, it provides a powerful workout for the gluteus maximus, hamstrings and quadriceps.
The hip thrust is another invaluable movement for working the glutes intensively. Lying down with feet and shoulders on the floor, you raise your pelvis while contracting your buttocks.
The lunge, a simple but formidable exercise, targets the buttocks and thigh muscles.
Finally, to enhance the toning and aesthetic appearance of the buttocks, the leg raise, with or without elastic, is an effective isolation exercise.
[/et_pb_toggle][et_pb_toggle title="Which protein is recommended to help grow glutes?" icon_color="#4EA0DA" _builder_version="4.21.0″ _module_preset="default" title_text_color="#000000″ title_font="Din Light|300|||||||" title_font_size="19px" title_line_height="1.8em" body_font="Helvetica roman|300|||||||" body_text_color="#4DA1DB" body_font_size="16px" background_color="rgba(0,0,0,0)" custom_margin="||0px|28px" custom_padding="|||" hover_enabled="0″ title_font_size_tablet="15px" title_font_size_phone="15px" title_font_size_last_edited="on|phone" body_font_size_tablet="" body_font_size_phone="15px" body_font_size_last_edited="on|phone" border_radii="on|15px|15px|15px|15px" border_width_all="0px" global_colors_info="{}" theme_builder_area="et_body_layout" sticky_enabled="0″]As part of a muscle-building program designed to increase gluteal volume, protein intake plays a key role. Protein consumption promotes muscle development, enabling better recovery and faster growth of muscle fibers.
Whey proteins are often favored for their high biological value and rapid assimilation. However, it's important to consume them as part of a balanced and varied diet, and to adapt the dose to your personal needs.
It's not necessary to opt for hydrolysate whatever your sport, and whey isolate is perfectly suited but not necessarily more relevant.
There are dietary supplements designed to support muscle mass gain, including that of the buttocks. These supplements, often rich in proteins, amino acids and vitamins, can help the body build muscle more effectively. BCAAs (branched-chain amino acids), for example, are reputed to support protein synthesis and muscle recovery.
[/et_pb_toggle][et_pb_toggle title="What foods or diets are recommended to increase gluteal volume?" icon_color="#4EA0DA" _builder_version="4.21.0″ _module_preset="default" title_text_color="#000000″ title_font="Din Light|300|||||||" title_font_size="19px" title_line_height="1.8em" body_font="Helvetica roman|300|||||||" body_text_color="#4DA1DB" body_font_size="16px" background_color="rgba(0,0,0,0)" custom_margin="||0px|28px" custom_padding="|||" hover_enabled="0″ title_font_size_tablet="15px" title_font_size_phone="15px" title_font_size_last_edited="on|phone" body_font_size_tablet="" body_font_size_phone="15px" body_font_size_last_edited="on|phone" border_width_all="0px" global_colors_info="{}" theme_builder_area="et_body_layout" sticky_enabled="0″]To achieve large, muscular buttocks, it's not enough to perform targeted exercises. Diet plays a crucial role. We recommend a diet rich in proteins (meat, fish, eggs, legumes), complex carbohydrates (wholegrain cereals, vegetables) and high-quality fats (avocados, oilseeds, oily fish).
These nutrients help optimize muscle recovery and growth. Good hydration and quality sleep are also essential to maximize the results of your efforts.
[/et_pb_toggle][et_pb_toggle title="What effect does electrostimulation have on the glutes?" icon_color="#4EA0DA" _builder_version="4.21.0″ _module_preset="default" title_text_color="#000000″ title_font="Din Light|300|||||||" title_font_size="19px" title_line_height="1.8em" body_font="Helvetica roman|300|||||||" body_text_color="#4DA1DB" body_font_size="16px" background_color="rgba(0,0,0,0)" custom_margin="||0px|28px" custom_padding="|||" hover_enabled="0″ title_font_size_tablet="15px" title_font_size_phone="15px" title_font_size_last_edited="on|phone" body_font_size_tablet="" body_font_size_phone="15px" body_font_size_last_edited="on|phone" border_width_all="0px" global_colors_info="{}" theme_builder_area="et_body_layout" sticky_enabled="0″]Electrostimulation involves sending electrical impulses to the muscles to induce a contraction, similar to that obtained during physical exercise. This method can help tone and strengthen muscles, including the glutes, as a complement to regular physical activity.
However, electrostimulation should not be considered a miracle solution for developing the glutes. Its effectiveness remains inferior to classic bodybuilding or fitness training, which call on the muscles in a more natural and complete way. It can, however, be an interesting option for people who are unable to exercise, following an injury for example.
It's important to note that one week is a very short time to achieve significant results in terms of muscular hypertrophy. However, certain sports can help to intensely challenge and tone the glutes.
Weight training, for example, allows you to work the glutes specifically and intensely through exercises such as the squat, deadlift, hip thrust or glute bridge. By gradually increasing the load, you can stimulate muscle growth.
On the other hand, sports such as cycling, sprinting or skating place heavy demands on the glutes. Although these activities don't offer as specific a stimulus as weight training, they can help tone and strengthen these muscles.
However, for a significant increase in gluteal volume, you'll need to plan a training program and a suitable diet over a longer period of time.
The time it takes to build up gluteal muscles depends on several factors: your starting level, the regularity and intensity of your training, your diet, your rest and your genetics. In general, it's possible to see an improvement after 4 to 6 weeks of regular, intensive training, combined with an adequate diet. However, for noticeable and lasting results, it's often necessary to commit to a program lasting several months. Patience and perseverance are valuable allies in this process.
[/et_pb_toggle][et_pb_toggle title="Does soy help your glutes get bigger?" icon_color="#4EA0DA" _builder_version="4.21.0″ _module_preset="default" title_text_color="#000000″ title_font="Din Light|300|||||||" title_font_size="19px" title_line_height="1.8em" body_font="Helvetica roman|300|||||||" body_text_color="#4DA1DB" body_font_size="16px" background_color="rgba(0,0,0,0)" custom_margin="||0px|28px" custom_padding="|||" hover_enabled="0″ title_font_size_tablet="15px" title_font_size_phone="15px" title_font_size_last_edited="on|phone" body_font_size_tablet="" body_font_size_phone="15px" body_font_size_last_edited="on|phone" border_width_all="0px" global_colors_info="{}" theme_builder_area="et_body_layout" sticky_enabled="0″]Soya is an important source of vegetable protein. Like all protein sources, it can contribute to muscle development when combined with appropriate resistance training and a balanced diet.
It also contains isoflavones, compounds with a chemical structure similar to the female hormone estrogen. Some people believe that eating foods rich in isoflavones, such as soy, can help increase fat in typically feminine areas, such as the buttocks. However, research on this subject is limited and results are mixed. It is therefore recommended to consume soy as part of a varied and balanced diet, without expecting a specific effect on the buttocks.
[/et_pb_toggle][et_pb_toggle title="What sports or types of physical activity are recommended to build muscle and fat in the glutes?" icon_color="#4EA0DA" _builder_version="4.21.0″ _module_preset="default" title_text_color="#000000″ title_font="Din Light|300|||||||" title_font_size="19px" title_line_height="1.8em" body_font="Helvetica roman|300|||||||" body_text_color="#4DA1DB" body_font_size="16px" background_color="rgba(0,0,0,0)" custom_margin="||0px|28px" custom_padding="|||" hover_enabled="0″ title_font_size_tablet="15px" title_font_size_phone="15px" title_font_size_last_edited="on|phone" body_font_size_tablet="" body_font_size_phone="15px" body_font_size_last_edited="on|phone" border_width_all="0px" global_colors_info="{}" theme_builder_area="et_body_layout" sticky_enabled="0″]Bodybuilding is the ideal way to work the buttocks. Thanks to its ability to vary exercises, loads and repetitions, it provides an intense, targeted workout for these muscles. What's more, bodybuilding offers maximum hypertrophic stimulation, essential for increasing muscle volume.
Fitness, particularly "body pump" or "glute training" classes, can also be effective. These classes offer sequences of polyarticular and isolation exercises for the glutes, often with moderate loads, promoting both muscle strengthening and toning.
Regular practice of sports that place heavy demands on the lower limbs, such as cycling, badminton, trail running, cross-country skiing, swimming (particularly the crawl and butterfly stroke) and stepping, can also help to build up the gluteal muscles, albeit in a less targeted manner.
[/et_pb_toggle][et_pb_toggle title="What are the best exercises for firming and toning the glutes?" icon_color="#4EA0DA" _builder_version="4.21.0″ _module_preset="default" title_text_color="#000000″ title_font="Din Light|300|||||||" title_font_size="19px" title_line_height="1.8em" body_font="Helvetica roman|300|||||||" body_text_color="#4DA1DB" body_font_size="16px" background_color="rgba(0,0,0,0)" custom_margin="||0px|28px" custom_padding="|||" hover_enabled="0″ title_font_size_tablet="15px" title_font_size_phone="15px" title_font_size_last_edited="on|phone" body_font_size_tablet="" body_font_size_phone="15px" body_font_size_last_edited="on|phone" border_width_all="0px" global_colors_info="{}" theme_builder_area="et_body_layout" sticky_enabled="0″]To tone and firm the glutes, training should combine polyarticular exercises, which engage several muscle groups at once, and isolation exercises, which specifically target the glutes. Among the most effective are :
The squat: This is the benchmark exercise for working the lower limbs. It mainly trains the quadriceps, but also the glutes and hamstrings. To accentuate work on the glutes, opt for the sumo squat, a variation in which the feet are further apart and the toes turned outwards.
Hip thrust : This exercise targets the gluteus maximus. It consists of pushing a load upwards using the strength of the hips, while keeping the back and shoulders supported on a bench.
The kickback: Performed on a machine or with a cable, this isolation exercise works the gluteus maximus without overtaxing the legs.
Step-up: Climbing up a bench or step engages the gluteus maximus and quadriceps. The greater the height, the more intense the effort required to climb, which puts greater strain on the glutes.
The donkey kick: A deep workout for the gluteus maximus, in addition to the lower back and abdominal muscles.
[/et_pb_toggle][et_pb_toggle title="What promotes increased gluteal volume?" icon_color="#4EA0DA" _builder_version="4.21.0″ _module_preset="default" title_text_color="#000000″ title_font="Din Light|300|||||||" title_font_size="19px" title_line_height="1.8em" body_font="Helvetica roman|300|||||||" body_text_color="#4DA1DB" body_font_size="16px" background_color="rgba(0,0,0,0)" custom_margin="||0px|28px" custom_padding="|||" hover_enabled="0″ title_font_size_tablet="15px" title_font_size_phone="15px" title_font_size_last_edited="on|phone" body_font_size_tablet="" body_font_size_phone="15px" body_font_size_last_edited="on|phone" border_width_all="0px" global_colors_info="{}" theme_builder_area="et_body_layout" sticky_enabled="0″]Muscle hypertrophy, which is the increase in the volume of muscle fibers, is the key process for increasing gluteal volume. This can be promoted by a combination of targeted exercise, a balanced diet and adequate rest.
The choice of exercises is crucial: those involving hip extension and maximum gluteal contraction are preferred. The intensity of training is also important: moderate to heavy loads, combined with a variety of repetitions and sets, will promote hypertrophy.
Nutrition plays a decisive role: an adequate protein and calorie intake is necessary to support muscle growth. Finally, rest and recovery are essential to enable the body to rebuild and strengthen the muscle fibres used during training.
[/et_pb_toggle][et_pb_toggle title="What is the best weight machine or apparatus for working the glutes?" icon_color="#4EA0DA" _builder_version="4.21.0″ _module_preset="default" title_text_color="#000000″ title_font="Din Light|300|||||||" title_font_size="19px" title_line_height="1.8em" body_font="Helvetica roman|300|||||||" body_text_color="#4DA1DB" body_font_size="16px" background_color="rgba(0,0,0,0)" custom_margin="||0px|28px" custom_padding="|||" hover_enabled="0″ title_font_size_tablet="15px" title_font_size_phone="15px" title_font_size_last_edited="on|phone" body_font_size_tablet="" body_font_size_phone="15px" body_font_size_last_edited="on|phone" border_width_all="0px" global_colors_info="{}" theme_builder_area="et_body_layout" sticky_enabled="0″]Several machines or devices can be used to intensely train the glutes. The "Leg Press" is effective, but must be used correctly: by positioning your feet at the top of the platform, you target the glutes and hamstrings.
The "Smith machine" is a versatile tool for performing squats and lunges in complete safety. It is ideal for beginners or those wishing to lift heavy loads without risk.
The increasingly popular "Hip Thrust machine" enables you to perform hip thrusts with a heavy load, while guaranteeing a comfortable and safe position.
Finally, the "Cable Pull Through" on the low pulley is an excellent exercise for the entire gluteal muscle.
[/et_pb_toggle][et_pb_toggle title="How can you increase gluteal volume without exercising?" icon_color="#4EA0DA" _builder_version="4.21.0″ _module_preset="default" title_text_color="#000000″ title_font="Din Light|300|||||||" title_font_size="19px" title_line_height="1.8em" body_font="Helvetica roman|300|||||||" body_text_color="#4DA1DB" body_font_size="16px" background_color="rgba(0,0,0,0)" custom_margin="||0px|28px" custom_padding="|||" hover_enabled="0″ title_font_size_tablet="15px" title_font_size_phone="15px" title_font_size_last_edited="on|phone" body_font_size_tablet="" body_font_size_phone="15px" body_font_size_last_edited="on|phone" border_width_all="0px" global_colors_info="{}" theme_builder_area="et_body_layout" sticky_enabled="0″]Increasing gluteal volume without physical activity is a tougher challenge, but certain strategies can help. A diet rich in quality protein will promote muscle development. Food supplements can also be considered.
Non-invasive techniques such as electrostimulation can also stimulate the gluteal muscles. Although less effective than regular training, they can help tone these muscles.
Finally, in the field of aesthetics, certain surgical or non-invasive procedures, such as fat or hyaluronic acid injections, can increase the volume of the buttocks.
Undoubtedly, there are fundamental physiological differences between men and women that can influence gluteal response to training and diet. One of the determining factors is the distribution of body fat, which is genetically programmed and influenced by sex hormones.
In women, a higher proportion of fat is generally stored in the hip and buttock area, which can make this area appear more voluminous than in men.
However, the approach to gluteal training does not differ significantly between men and women. The same principles of muscular hypertrophy apply: a combination of intensive resistance exercises, adequate caloric intake and sufficient recovery. Exercises such as squats, deadlifts and hip thrusts are equally effective for both sexes.
As far as diet is concerned, adequate protein intake is crucial to muscle growth. Women may tend to eat less protein than men, a habit that could limit their progress.
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