The days of flat butts are over. Those with a natural talent for the lower body probably already rejoice. Of course, you might not feel so happy without a big, firm butt.
But don’t worry, we have good news. With diet and exercise, it is absolutely possible to achieve the plump, round and attractive big buttocks of your dreams.
To learn how to make your butt bigger, you first need to realize that sometimes it’s not as easy as doing a few squats. You really have to know what you’re doing!
Get big butts the natural way in no time thanks to these amazingly effective tips and exercises from experts around the world.
exercises to increase buttocks
1. Groot bridge
Repeat this exercise 15 times, 2-5 times a week. If you continue, you will see results in about 4 weeks. Stop looking too dirty.
2. ATG squat
If you want a bigger butt, do these great squats recommended by experts. Working with your weight while getting as low to the ground as possible is a great way to get a bigger back.
3. Sprint
Tightening and adding to your butt with weightlifting exercises isn’t the only way to get a bigger butt.
4. Walk and tone
Therese Echnoian, an exercise physiologist and author of “Walking Fast,” knows a great way to tone your butt with walking. Concentrate on keeping your heels on the ground for as long as possible with each step. It will shape your glutes in no time.
5. Plyometrics
LA-based fitness guru christine block Her business has made Hollywood’s butt beautiful. A key word for her is plyometrics.
“Plyometrics are the best way to tone and build muscle while blasting fat, flushing out the lymphatic system and reducing cellulite. This is more effective than running or cycling.” includes strength exercises like jumping and dancing, working the glutes with multi-plane exercises and working it at all angles.”
6. Treadmill
If you’re looking for one machine at the gym to activate as many glutes as possible, you should use a treadmill. Sure, it might look harmless, but that little machine actually uses 48.9% of your glutes! Talk about training.
7. Heavy weight
While there are definite benefits to using lighter weights and practicing more reps, it won’t help strengthen your booty. That means you should be prepared to add weight as you puff up.
8. Bulgarian split squat
This is an exercise most people hate, but it works your glutes like crazy. Do not sleep on these. During the week he does at least 10 repetitions for 3 sets twice. Add weights to make your workout more intense.
9. Step up
Step-ups are great for targeting your glutes. If it feels too easy and difficult, use weights to increase the difficulty. Do 3 sets of 10 reps.
10. Romanian Deadlift (RDL)
The RDL is a great exercise to strengthen your hamstrings as well as your glutes. RDLs strengthen your lower body more than regular deadlifts, but be sure to use proper form. Otherwise, you may get hurt.
Load the bar with a weight you can handle and never go overboard. The bar alone weighs about 45 pounds.
11. Cable Kickback
Cable kickbacks are a great lightweight exercise that targets your glutes. Gentle on your knees!
Several variations of cable kickbacks can be performed from straight behind to side kickbacks. If you don’t have an ankle strap or your gym doesn’t have straps to attach the cable to, you can always attach the cable to your shoelaces. Do not exceed 5 lbs.
12. Reverse Deficit Lunge
The Reverse Deficit Lunge works the glutes more than the regular Reverse Lunge. Due to the lack of it, the glutes are further stretched, allowing for a better workout. You can use a small platform to get that deficit while lunging backwards, or you can add weight to make the exercise harder.
13. Sumo squat
Sumo squats are great for those who have difficulty doing regular squats. With your feet in a wider position, you can descend lower, allowing your knees to be smoother and easier to put back up.
This is a great way to target your glutes and switch things up from boring traditional squats.
14. Banded side steps
This exercise not only tones your butt but also strengthens your lower body, including your hamstrings, calves, and hip flexors. Use a resistance band that matches your strength level and tighten it up as you improve and get stronger.
15. Jump squat
The jump squat is an exercise for experienced gym goers. This is because if you’re not using the correct form, you could twist your ankle and land incorrectly, which could result in serious injury. Do 3 sets of 15 reps.
16. Barbell squat
Barbell squats are a popular glute exercise, but a variety of other weighted squats achieve the same results.
Load the barbell with the desired weight and hold the bar over the shoulder traps. Then do squats as usual. Proper form is very important and you may even need a spotter.
17. Single leg bridge
A single-leg bridge is similar to a glute bridge, but you have one leg suspended in the air while you pulse. These are good for glutes and calves. Repeat 10-15 times for 3 sets.
18. Kettlebell swing
Kettlebell swings are not only fun, they can also help your butt grow faster. Kettlebell swings target only the glutes, so grab a weight that’s right for your strength level and work your way up as you get stronger. Do 15 reps for 3 sets.
19. Hip thruster
Hip thrusters are a major glute exercise that really work, but people sleep on them because it takes time to load and set up space on the bar. Pack it in and poke it in.
Add a few second pauses to your upward movement and pulse there before going downwards to really burn your glutes.Do 3 sets of 10.
Extra tips for bigger butts
20. Add variations.
Don’t stick to routines. Albert He, in Einstein’s immortal words, doing the same thing over and over and expecting different results is the definition of insanity. Your body will get used to weight training, so change your routine, take breaks, and keep trying.
21. Keep a training diary.
Admittedly, keeping a diary isn’t for everyone. It helps you chart your progress and lets you know when it’s time to add some weight or spice up your routine.
22. Kick your own butt.
Adrian BryantA butt-building expert says it doesn’t matter which butt exercise you choose, as long as you push yourself to the limits.
“You can do two exercises (3-6 sets each) by doing hip thrusts or glute bridges, but no better. Just one butt exercise can literally kick you in quality. Focus on doing a high-strength workout for your butt,” he says.
23. Take a day or two off.
Bryant also advises that the key to bigger butts is to rest for a day or two, saying, “If you exercise more than that, you’re not giving your glutes (the buttocks muscles) enough time, and your buttocks will get sluggish.” It really slows down the building process of the. Rest, recover and grow.”
24. Switch squats.
fitness guru Larry Toohig “Think squats, split squats, Bulgarian squats, step-ups and deadlifts.These exercises will make your glutes more active and give you greater results.
I also like bridging variations and hyperextensions. It might “burn” your butt muscles, but it doesn’t have much of an effect, so you won’t waste time on small isolation moves.
25. Target your glutes.
Twohig also suggests dedicating at least two days a week to a butt-focused workout to see results. [like squats and deadlifts] You have to do it two to three times each week,” he says.
26. Invest in weights.
27. Try the 30 second rule.
If you’ve been doing lunges and squats for years and still aren’t seeing results, there’s a reason. Use the 30 second rule. Count 30 seconds before breaking out of a squat or lunge. Enjoy burning that loot!
28. Feed your muscles.
Being hungry won’t make your butt bigger, but don’t just eat junk. If you’re serious about building your booty, make sure you’re adding lots of protein to your diet.
29. Think positively.
Instead of just visualizing the results you want to see in your head, print them out and stick them in your journal or pin them to your Pinterest board. If you can see images that inspire you, you are already ahead of the game.
30. Remember why it matters.
Pauline Nordin The of Butt Bible fame has another tip for bigger loot worth keeping in mind. Remember why it’s important to train your butt.
“The glutes play a huge role in posture and most basic movements. They also take pressure off your back, so building strong glutes is especially important if you have back problems,” she says. says.
“Unfortunately, most people sit on their buttocks all day at work and don’t use their glutes at all, so make sure to incorporate movement into your strength training that targets your glutes.”
Rebecca Jane Stokes Freelance writer and former senior editor of Newsweek pop culture, passionate about lifestyle, geek news and true crime.
