7 Simple Exercises For A Bigger Butt
How often have you looked at models and celebrities and wondered when will I get those amazing, round bums? Probably, every time you see them on TV or in those glossy magazines. The truth is they haven’t done anything magical to achieve those great-looking buttocks.
They are normal people like you who have worked hard, and more importantly exercised right. If they can do it, you can too. All it takes is a little bit of time and effort, and you too can have bigger and rounder buttocks, just like theirs.
The trick is in strengthening your buttock muscles to make it rounder and firmer. Buttocks consist of a group of muscles called glutes (medius, minimus, and maximus). If you’re among those women who spend a considerable amount of time sitting, then this muscle group will start to soften, and eventually lose its shape. These muscles tend to sag if they’re not exercised.
There are tons of exercises that can make your buttocks bigger, but, not all may be effective. Let’s take a look at some of the most popular and simple ones, which have shown maximum results.
Squats are a great and proven way to exercise your buttocks. You can do squats by holding dumbbells in your hands or then a bar behind your head across your shoulders. If you have never exercised before this, then the bar will be a little advanced for you, so, make sure you have a spotter around, unless the weight is less.
The main thing about squats is varying the width of your feet. If your feet are closer together, then you’ll be exercising the front of your thighs. To exercise your hip and buttocks, keep your feet further apart. When you squat, you’ll be able to feel them in the right place, which is your buttocks.
Leg press machine is another gym equipment that you can use. Comparatively easier than the bar, if you are planning to exercise every day, then investing in one will definitely be worth it. This is if you have enough space to keep it at home.
However, always ensure that there is a trainer or a friend around to check your form. It’s vital you get your form right, so that it doesn’t cause any injury.
This exercise is great for your buttocks and also improving your balance. If you wish to add resistance, then you can use ankle weights or cables. Stand upright with your feet comfortably apart and hands on your hips. One leg will be firmly on the ground while you need to kick your other leg behind until you can feel your buttocks squeezing into a bubble. Repeat on one leg for a minimum of 10 counts, then switch your leg and do the same.
Lunges are done with two dumbbells. You need to hold the dumbbells, one in each of your hands and at the side of your body. Now bring any one leg forward and stand so that you’re steady and have a good balance. As you go down holding the dumbbells by your side, bend both your legs slowly towards the ground.
You need to ensure that your knee doesn’t get past your toes, as such, both need to be in line as you go down. The leg that is behind can come close to the floor, however, it should not touch the floor. Come back up, and do all the reps on one leg, before you move on to the next leg.
There are many types of lunges, but, the most effective ones are stationary lunges, side lunges, walking lunges and alternating lunges.
Hip extensions can be done at home or at the gym. At the gym, you can use a platform or a step, whereas at
home, you can do it on your bed. Hip extension basically requires you to lie face down, hands by your side, and hips at the edge of the step or your bed.
You need to squeeze your hamstrings and glutes, and straighten your legs until they are parallel to the ground and in line with your hips. Now, you need to move one leg higher than the other and alternate between both the legs. You need to do at least three sets of 20 reps on each leg.
Leg crossovers need you to be in the same position as hip extensions. The only difference is that you need to move your legs apart and bring them together. While bringing them together, one leg will cross over the other. You need to alternate the crossing over of the leg once you bring them back together. Like the hip extensions, you can start with two to three sets of 20 reps for each leg.
This exercise is great for your lower back and hamstrings, and of course, buttocks. However, correct form is extremely important. So, always ensure someone is around when you do deadlifts.
Your feet need to be apart and in line with your hips. As a weight, you can use either dumbbells or bar that need to be in front of your thighs. Your abs need to be in and your back flat as you bend forward to lower your torso. You need to go lower until the bar or the dumbbells reach your shins.
In this position, you need to squeeze your buttocks and then come up. While doing the deadlifts, your weight needs to be close to your legs, and the knees need to be bent slightly. You also need to ensure that you don’t over extend your knees. Three sets of eight to twelve reps should be fine to begin with.
Hiking is a great cardiovascular exercise that burns calories as well as helps get bigger buttocks. While climbing up on steep mountains and slopes, your glutes are exercised automatically. If you’re wearing a backpack, it literally acts like weights, and you end up getting a great workout in the bargain. A contrast to the sweaty gyms, you’ll be breathing fresh air plus the scenery will only add to the charm. If there are no mountains around where you live, you can raise the level of incline on your treadmill to give it a hiking effect.