Do you want a bigger butt so that you can wear that new bodycon dress, but you’re unhappy with the size you currently are? If so, you’ve found the right place.
It’s possible to get a bigger behind without having surgery or shelling out a ton of cash on specialized creams. Gaining firmness and size in the butts doesn’t necessitate expensive and complicated gym machinery.
Targeting your gluteus muscles with exercise is the way to go. You can strengthen your muscles and achieve plumper derrieres with regular workout. Here is a set of butt-building routines that are sure to yield results.
The 7 most efficient methods for strengthening your glutes are detailed here.
BARBELL HIP THRUST
Begin by training with a lightweight bar on the floor in front of you. Sit with your back against a standard weight bench (on your side).
Make sure your shoulders are forced onto the padded area of the bench and your feet’s soles are pressed into the ground.
Bring the barbell up between your thighs and sit it on your lap over your hipbones, keeping it straight and balanced.
Stabilize the bar with your hands before driving up through your heels, engaging your glutes throughout and keeping your shins upright.
Pause at the peak (when your back is parallel to the ground), then lower a few inches and repeat the exercise.
If your shins go backwards or forwards excessively during the push, it suggests you’re neglecting your glutes and relying on your quads and hamstrings instead.
So, avoid quick reps, concentrate on engaging your glute muscles, and keep your range of motion as minimal as possible. It should be similar to the glute bridge described above.
Perform between 8 and 12 reps.
SINGLE LEG DEADLIFT
Position your feet wider than your hips and hold a dumbbell in each hand.
Lean forward with one leg extended behind you, arms extended toward the ground, until your torso is parallel to the ground.
Return to your starting point.
12 to 20 repetitions with each leg.
SQUATS
Stand with your feet about shoulder-width apart and your chest elevated.
Maintain your balance by extending your hands out in front of you.
Begin by sitting down and then rising as though you were seated in a chair.
Maintain a forward-facing posture with your face and head.
Reduce your body weight till your thighs are parallel to the ground.
Keep your body tight and push up through your heels to return to the starting position.
Perform 12 repetitions.
DONKEY KICKS
On a yoga mat, begin on all fours.
Keep your body tight and push up through your heels to return to the starting position.
You should keep your knees lower than your hips and your hands lower than your shoulders.
Inhale.
Exhale. Release and lift your right leg, keeping your knee bent, until your thigh is in line with your spine, while keeping your foot flexed.
Inhale.
Return to the beginning position by lowering your right leg without resting your knee on the mat.
Perform 10 reps on the same side before completing the remaining reps on the opposite side.
HYDRANT
Begin on all fours, knees just below the hips and hands just below the shoulders.
Maintain a straight back and neck while looking ahead.
Lift your right leg out to the side, keeping your knee bent, until your thigh is parallel to the ground.
Hold the position for a few seconds before lowering your leg to the beginning position.
When you’re finished, switch sides and repeat the workout.
Perform 12 reps on each side.
SEATED HIP ABDUCTION
Begin by sitting on a hip abductor machine or bench with your legs together and a tiny resistance band looped above your knees.
Squeeze your glutes and press your legs together while keeping your knees bent at a 90-degree angle.
Pause and squeeze your glutes again before bringing your legs together with control to return to the beginning position.
Do two sets of 20 reps.
GLUTE BRIDGE
To get started, get on your back with your legs bent and your feet flat on the ground.
Raise your hips off the ground, forming a straight line from your shoulders to your knees.
When you’re in that posture, take a breather and slowly lower your body back to the ground.
Perform two sets of 12 seconds.
