You can, but for this you need to get a barbell, pancakes and a squat rack. There are some on sale - they will quite stand on the balcony. The best exercise that really helps to build up the muscles of the gluteids, make beautiful legs and at the same time strengthen the back and abdominal muscles is the SITTING WITH THE BAR. You need to start with light weight and learn the correct technique. This is a hard exercise, but it really works. You then rest, sleep. eat, work ... while your muscles recover and grow during this time. The good news is this exercise should only be done once a week. This is quite enough. Sapienti sat (c)
Let's go in order. Workouts:
If there is no buttocks from the word at all, then without additional burdening it will be difficult to significantly increase muscle mass in this area. Therefore, I recommend that you sign up for a gym, or buy a pair of collapsible dumbbells.
As for the exercises, they should be selected individually. But it's worth starting with the classics - various squats, lunges, Bulgarian split squats, gluteal bridge (they can be done at home without additional weights), and deadlift on straight legs.
When building a training program, remember that your muscles will recover in about 2-3 days. Therefore, in pursuit of perfect buttocks, do not pump them every day. Give a tangible load every three days, then your muscles will have time to recover and will respond to your growth.
Body type does not affect nutrition in any way. The principle is always the same: calorie surplus - you gain weight, deficit - you lose weight. Because now the goal is to gain muscle mass, it is necessary to create a small surplus - about + 300 kcal to the daily norm. And adhere to this proportion of BJU - for 1 kg of weight 1 g of protein, 4 g of carbohydrates, 1 g of fat.
And the exception of some type of food is stupidity. You can eat both sweet and starchy foods, because these are common carbohydrates. The main thing is to stick to the correct calorie intake and BJU.
For the best exercises, look here: https://thequestion.ru/questions/262492/kak-podtyanut-i-nakachat-popu-doma-sokhraniv-uzkuyu-taliyu-i-ne-raskachav-bedra-esli-forma -i-tak-krasivaya / answer / 369821 # answer369821-anchor
Meals should be rich in protein foods and vegetables. From carbohydrates, cereals and fruits, sweet and flour, exclude. Fats to a minimum, but unsaturated fatty acids such as Omega 3, 6, 9 are necessary for the body, so nuts, fish, egg yolk should be consumed in moderation.