Health And Fitness Experts

Bigger Butt Workout

Here's some exercises to get a bigger butt!

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Bigger Butt Workout

Follow these 9 exercises for our bigger butt workout!

Thanks to icons like Beyonce, J. Lo, Kim Kardashian, Iggy Azalea and Nicki Minaj, huge booties are no longer a liability. These women are proving what some ethnic groups have known all along: a big butt is sexy.

Cardio1. Do cardio. Getting your heart and lungs going is the absolute quickest way to burning fat. You don’t just want junk in the trunk, you want to be toned, rounded goodness. Try these strategies on your bigger butt workout at the gym or on the road:

  • On the road: Walk sideways. Pulling your leg away from your body works your butt at a different angle.
  • Treadmill: Jog, making sure that your heel hits the ground before your toe. If you’re walking, increase your incline.
  • Elliptical: Bring your hips back so that your butt sticks out a little bit. When you step down, push your heel down first.
  • StairMaster: Lean slightly forward and take bigger steps as though you’re trying to climb 2 stairs at a time. Also, let go of the bar so that your butt muscles are forced to keep you stable.
  • Bike: Ride an upright bike and concentrate on pushing down forcefully on the pedals.

Squats2. Do squats in this bigger butt workout. Any personal trainer or fitness buff will tell you squats should be your main glute exercise. You can do these with a barbell or with dumbbells, depending on your preference.

  • To do squats with a barbell:
    • Start by placing your barbell on a squat rack about 3 to 5″ (7.5 to 13 cm) below your shoulders. Lift up the barbell off of the rack and step out of the way (don’t use your neck). Position your feet about shoulder-width apart with your knees and toes pointing outward. Make sure your knees line up vertically with your toes so that you don’t overextend them.
    • Squeeze your glutes and lower your body until your thighs are parallel to the floor. Use your glutes and push yourself back into your original position. Do 8 reps at a heavyweight or 2 sets of 8 at a lighter weight.
  • To do squats with dumbbells:
    • Hold 2 dumbbells in your hands and stand with your feet slightly wider than shoulder-width apart. Bend your knees, making sure that your knees line up vertically with your toes and don’t extend out over your toes. Your toes and knees should angle slightly outward.
    • Squeeze your glutes and lower your butt. Your knees will bend, but they should still not extend beyond your toes. Keep your back as tall as possible. Squat down until your thighs are parallel with the floor. Focus on using your glutes more than you use your thighs when you’re raising yourself back into an upright position. Do 2 sets of 8 reps.

Deadlifts3. Do deadlifts in this bigger butt workout. Add weights to your barbell, being careful not to add too much weight until you get the form of this exercise correctly. Stand with your feet beneath a barbell shoulder-width apart so that the balls of your feet are directly under the bar. Turn your toes and knees slightly outward for stability.

  • Squat down and grasp the bar. Your grip should be slightly wider than shoulder-width apart.
  • Lower your hips a bit more until your thighs are parallel with the floor. Make sure that your back is flat and that you are looking straight ahead for good alignment.
  • Lift the barbell off of the ground. Stand up, move your hips and shoulders upward at the same rate and keep your back flat.
  • Lower the barbell slowly back to the starting position. Use your glutes and stick your butt out as you lower yourself, as though you’re about to sit down in a chair.
  • Do 8 reps. As you get stronger, increase the weight.

Lunges4. Do front lunges and reverse lunges. Stand up straight with your feet shoulder-width apart. Hold dumbbells in each hand, with your arms relaxed at your sides, this is an excellent exercise for your bigger butt workout.

  • To do a front lunge, step forward with your right foot. Bend your right knee until your thigh and calf are at a 90-degree angle. Don’t allow your right knee to extend beyond your toes. Push off of your front foot to place yourself back in a standing position. As you rise up, tighten your glutes, your thigh muscles, and your calf muscles to bring yourself back to the starting position in a slow and controlled manner.
  • You can either repeat the lunges on your right side or you can step forward with your left foot and lunge, continuing to alternate sides. Do 2 sets of 8 so that you perform 8 lunges on the right side and 8 lunges on the left side for this bigger butt workout exercise.
  • To do a reverse lunge, place your left leg a step behind you. Lower your hips until your left calf is parallel to the floor and your right knee is bent at a 90-degree angle. Push off of your right foot and raise yourself up. Keep your back aligned with your hips, and use your glutes, quads, hamstrings, and calves to push yourself upward. Bring your left foot back to the starting position. Extend your right foot backward and repeat the reverse lunge on your right side. Do 2 sets of 8 reps so that you get 8 reps on each side of your body.

Leg Raises5. Do leg raises to work your outer glutes. Start by getting down on your hands and knees. It’s best to do these on a soft surface like a yoga mat for this bigger butt workout exercise.

  • Keeping your leg bent at a 90-degree angle, lift the outside of your right knee toward the ceiling until the inner part of your right thigh is parallel to the floor.
  • Hold the position for 5 seconds and then lower your knee back to its starting position. Do the same with your left leg.
  • Do 8 reps on each side and increase the number of reps or the amount of time that you hold your leg in the air to make it more difficult.

Kickbacks6. Add kickbacks to this bigger butt workout. Stand with your feet shoulder-width apart and your arms extended outward at shoulder height for balance. Do you feel like you’re flying, Jack?

  • Lift your right foot behind you as high as you can while maintaining your balance. You should feel the squeeze on the right side of your butt.
  • Hold the lift for 5 seconds before lowering your foot back to its starting position. Repeat the same exercise on your left side.
  • Increase the challenge as you go by holding your kickback for longer or by doing more reps.

7. Do fire hydrants. Start by getting on all fours, preferably on a yoga mat for this bigger butt workout or another comfortable surface. Keeping your knee bent at a 90-degree angle, open one leg outwards so that your knee is parallel to the floor.

  • Hold for two seconds, then lower your leg again.
  • Do two sets of 15-20 reps on each side for this bigger butt workout exercise.
  • Make it more challenging by holding your leg up for longer and increasing the number of reps.

8. Try skater lunges. Skater lunges work your glutes, plus a number of other muscles in your legs. Start by standing with your feet shoulder-width apart. With your left leg, step diagonally behind your right, and settle into a lunge so that your knee almost touches the floor. Then, return to your starting position.

  • Repeat the movement with your right leg, stepping diagonally behind your left. Do three sets of 15-20 reps on each side for this bigger butt workout exercise.
  • You may not be able to complete 3 sets at first. Do as many as you can, gradually working up to three sets.
  • If you want to increase the intensity, hold a weight in each hand while you do the exercise

Rest9. Rest for at least 1 day between your bigger butt workout. Your muscles need time to recover if you don’t want them to shrink, which goes against your mission of getting a huge butt.

  • Muscles need time to repair, literally, the rips and tears that occur with extensive exercise. You may think going, going, going will get you the fastest results, but your muscles will burn out.

Tips for your bigger butt workout

  • Try the one-month squat challenge. Because maybe a little challenge would get you more motivated.
  • Accept that, if you are a teen, you are still growing, and your body has not matured. Your body, and specifically your butt, still has many years of maturing to do. Do not be discouraged by your present shape. It is most important to maintain your overall health and to be proud of your unique body.
  • Don’t get discouraged with your bigger butt workout. Always think positive and get motivated.
  • Surgical procedures should be a last resort. Try to achieve your goal through diet and fitness before you take extreme measures.
  • Understand that your genetics are different from those of others and that not everyone will have the same body. Don’t feel discouraged if your end result is the same as someone else’s.
  • Remember to eat the right foods and don’t get stressed when it doesn’t work on the first go. You need to be patient.
  • Try to alternate between hardcore bigger butt workout and easy squats.

Sources and Citations

  1. https://www.wikihow.com/Get-a-Huge-Butt

 

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