Workouts to Make Your Butt Bigger
Workouts to Make Your Butt Bigger,
Curvaceous body figures and big butt have all the hype nowadays. Many women go through so many hard workouts to get bigger buttocks. Despite going through all the troubles, many ladies do not get any apparent results. So the question that arises here is what they are doing wrong. In this article, you will learn about the effective workout to get a bigger bum.
Gluteal muscles make up your butt. When it comes to tone your butt, many people assume that you need to do squats only. The reality is that squats target other muscles more and glutes less. If you want to get a pumped bum, you need to do other exercises as well that use your glutes more. Also, with exercise, diet is also important to maintain your muscle mass.
Exercises to Get a Toned Butt
Following is a list of exercises that can tone your butt.
The Hip Push
It is one of the easiest exercises for beginners. You can do it as a warm-up exercise before an intense butt workout. All you need is firm support like a sofa or bench.
How to do it?
Sit with your upper back, supported by a couch. Make sure your lower back is at the edge of the bench. First, set your body in the position that your knees are right above your feet. Now push your hip upward so that your chest and knees are in a straight line. Keep moving in these positions back and forth. Try to remain in each position for a few seconds. Make sure your feet and back have a proper grip to avoid any injuries.
Glute Bridge targets not only your glutes but also your back. It helps to enhance the flexibility of your muscles and relieves back pain. It is the easiest exercise to begin with.
How to do it?
Lie with your back straight and bend your knees. Now put your palms against the floor with your arms straight. Make sure your heels are right under your knees. Now, slowly lift your hips upward until you reach the most stretched position, stay in the position for at least five seconds, release and repeat. Remember to keep your abs tight while doing this to avoid pain or injuries. Do 3 sets of ten repetitions each.
It is the tougher version of the above-mentioned exercise. Once you get used to the Glute Bridge, you can upgrade to a single leg bridge.
How to do it?
Take the position like in the glute bridge. First, stretch one of your legs upward, make sure your leg is straight now gently lift your butt upward with your palms facing the ground. Hold for a few seconds and release. Repeat ten times and in 3 sets.
Jumping squat is a high-energy workout exercise that activates your glutes, lower abs, and thighs. In addition to that, it improves blood circulation throughout your body.
How to do it?
Stand straight with your legs apart and arms by your side. Now move your body down in the squat position. Make sure your thighs and knees are parallel to each other. Now rise up from the squat position to jump and go back in the squat position when you reach the floor. Do three sets of 10 jumps daily. If you find it hard, you can take breaks in between sets to catch your breath.
Lunges are a fun way to tone your buttocks. There are various forms of lunges you can incorporate into your daily workout.
You can make walking lunges anywhere with simple steps. Stand straight with your feet a little apart. Now step forward with one of your feet and bend this knee towards the ground with your back knee touching the ground. Hold this position for a few seconds. Now step forward with your other foot. Repeat. Do this ten times, at least for each leg in two sets.
Note: You might hold weight in your hands to increase the intensity of the workout.
The left-right lunges are quite similar to the forward lunges or walking lunges. While doing left-right lunges, you step forward with your one foot (say left) towards the opposite side (right) while stretching your other leg (right) towards the other side (left). Make sure the knee of your stepping foot is parallel to the ground, with the other knee touching the ground. You might want to hold your hands together to have a firm grip. Stay in this position for a few minutes, get up and switch the feet. Do these at least 20 times (for each side) regularly to see results.
Side to Side Lunges
Stand tall with your legs apart. Now bend in the squat position. Slowly stretch your left leg towards the left while keeping it straight. In other words, bend one of your knees while the other is stretched. Hold this position for 10 seconds and repeat with your other leg.
The leg lift exercises require you to be stable and are one of the best intermediate exercises. Here are two ways of doing leg lifts.
Full Leg Lift
In the full leg lift, you lift one of your legs, keeping it horizontal with the other vertically straight with your hands straight towards the floor (tips of your fingers touching the ground). Hold for at least five seconds and switch legs.
Leg Lift with weights
This leg lift is similar to the full leg lift, except that your hands will not be touching the grounds. Hold dumbbells in both your hands and stretch one of your legs to reach the horizontal stretch position. Repeat this with the other leg. Keep switching your legs.
Do anyone of these lifts 15 times in three sets.
The clamshell exercise targets your inner glute muscles and is great to cure lower back pain.
How to do it?
Lie on one side (say right) with your head resting on your (right) arm. Bend your knees and keep your hips and knees in a line. Now lift your upper leg (left one) as much as you can while keeping your feet together. Hold this position for 15 seconds and slowly move your knee to the rest position. Repeat 15 times on each side in two sets.
The Donkey Kick is one of the most popular exercises for toning butt. The donkey kicks target all of your butt muscles to get them pumped.
How to do it?
Get in a dog position on your hands. Lift one of your legs up without moving your back, keep your knee bent and foot straight. Return to the rest position. Keep moving your leg between positions. Try to initialize the movement solely using your butt muscles. Repeat this exercise with the other leg. Do three sets of this exercise with 10 to 15 repeats on each leg.
How often should you work out?
Try to do these exercises at least two times a week to get quick and lasting results.
If you feel any sort of pain through your body while doing any of the above exercises, stop immediately. Also, it is best to consult your physiotherapist in case of any injuries. Warm-up your body and do some stretches before working out to avoid any injuries.
Are you new to work out? Do not worry; you can start with the following easy band exercises to get into shape.
Stand straight with your feet apart with a resistance band just above your feet. Start jumping jacks by pushing your feet sideways. You may hold your hands together for better grip. Do these jumping jacks for at least five minutes daily.
This is one of the easiest exercises to get a toned body. Put the resistance band right above your knees (on your lower thighs). Bend in the quarter squat position and take a step with your right foot towards the right. Now move your left foot towards the right to get into the rest position. Repeat on the other side. Keep walking sideways for fifteen minutes at least.
Stand straight with the resistance band right about your feet. Push one of your feet backward by stretching the band as much as you can. You may hold your hands together for a better grip. Keep moving your foot back and forth with the tip touching the ground. Repeat with the other foot. If you feel pain while kicking backwards, shorten the movement.
With exercise, eating a healthy diet is also important for muscle growth. Add foods that are high in protein to your diet. Meat, salmon, eggs, and legumes are great to maintain your muscles. This exercise is one of the best Workouts to Make Your Butt Bigger
To conclude, these workout exercises are great to tone your butt. The plus point is that you need minimal equipment to perform these, and you can do these exercises anywhere. To get quick and visible results, you need to be consistent. Eating a high protein diet can help you to get lasting results.