You can enlarge your buttocks with exercises like squats and lunges.
Your glutes are the largest muscle group in your body: the glutes. Known for their power and strength, your glutes are actually made up of three distinct muscles: the gluteus maximus, gluteus medius, and gluteus minimus.
These muscles not only help you walk, sit, run and jump, but they are also known for their rounded appearance. Like most other parts of the body, buttocks can vary in shape and color.And if your butt isn’t as big as you’d like, there are ways to increase the size of those muscles.
Let’s move on to the strategies you can use to take things up a notch and get that bigger, more solid loot you’ve always wanted.
7 exercises for a bigger butt
Are you ready to add volume to your bottom? You can do the following glute strengthening exercises in one workout or add them to your lower body or full body routine at least 2 days per week.Start slowly with one set of every exercise.If the exercises are easier to perform, you can do up to two or three sets of each.
1. gluteal bridge The beginner
Glute Bridge isolates and strengthens the glutes, hamstrings and core while improving hip stability.How to carry out this exercise:
- Lie on your back with your knees bent and feet on the floor.
- Place your fingers at the ground together along with your hands flat.
- Tighten your abs and glutes, plant your feet into the floor, and lift your hips off the floor.Your frame have to shape a directly line out of your shoulders on your knees.
- Hold the top for 5 seconds, then slowly return to the starting position.
- Perform 3 sets of 15 reps.
2. Squats with jumps
This powerful plyometric exercise gets your heart rate up and helps tone your glutes, hips, quads, hamstrings and calves.
If you have knee, ankle, hip, or balance problems, consult a physical therapist before attempting jump squats.
- Stand in a squat, feet slightly wider than shoulder-width apart, arms at your sides.
- Lower the body until the thighs are parallel to the knees. As you squat, stretch your arms out in front of you, palms together.
- Stand up and lift off the floor.Try to get your ft off the ground as a minimum three inches.
- Straighten your arms to help with momentum.
- Squat with bent knees and repeat.
- Perform 3 sets of 10 to 15 reps.
3 . Weight walking lunges
The Walking Lunges are a great exercise to develop and tone the glutes while targeting the quads and improving balance.
If you have knee, ankle, or hip problems, consult your physical therapist before attempting this movement.
How to perform this exercise:
- Hold a dumbbell in each hand collectively at the side of your hands at your sides.Stand together along with your ft hip-width apart.Step ahead approximately 2 ft together along with your left foot.
- Bend your left knee closer to the ground till it’s miles parallel to the ground.This is the the front lunge position.
Stop and hold this position for a few seconds.
- Then step forward with the back (right) leg and repeat the forward lunge with that leg.
- Repeat this alternate leg lunge pattern for 20 reps (10 on each leg).
Perform 2 sets of 20 reps.
4. One Leg Deadlift The
One Leg Deadlift is a moderate to advanced exercise that targets the glutes and hamstrings.It additionally demanding situations stability and center stability.
How to perform this exercise:
- Hold a dumbbell in each hand. Put your hands in front of your thighs.Stand together along with your weight in your proper aspect with a moderate bend withinside the knee.
- Tighten your stomach muscles.Begin the motion through bending your hips.As you rotate, drop the weights in the front of you, arms dealing with every other.
- Your torso falls to the floor while your left leg kicks back and your right foot stays on the floor.
- Slowly swing until the left leg is parallel to the floor, or as parallel as possible without losing balance.
- Slowly decrease your leg to the beginning position.Perform three units of 15 reps on every leg.
5. The clamshell
Targets the deep glutes (glutus medius and minimus) that are often overlooked in movements like squats and deadlifts. These muscles are smaller than the gluteus maximus and help stabilize the pelvis, prevent back pain, and balance the lower body.
- First, lie on your left side with your knees bent, your head on your left shoulder, and your right hand on your hip.
- Bend your hips and knees at a 90 degree angle.Your feet should be in line with your buttocks.
- Tighten your upper body and raise your right knee as high as possible while keeping your feet together. Keep your left knee in contact with the floor and your hips stacked. Don’t roll your hips back.
- Hold the top for a few seconds, then slowly lower yourself back to the starting position.Perform three units of 15 reps, then repeat on the opposite side.
6. stage with belt
Side lunge with straps engages both the glutes and hip muscles. For deep butt burns, do side steps with another lower body exercise like squat.
- To start, you may location the band simply underneath your knees. As the exercise becomes easier, you can move the band further down toward your ankles.How to carry out this exercise:
- First, stand shoulder-width apart.
- Place the band under the knees or around the ankles. You will feel resistance on the outside of your legs and buttocks.
7. Donkey kicks
Donkey kicks goal your butt in a manner many different sports can’t. They only target the three glutes and are a great way to target and tone the glutes.
- Start by getting on all fours. Keep your knees hip-width apart, palms flat on the floor under your shoulders, and spine in a neutral position.
- Brace yourself, then raise your right leg off the floor, bending your right knee and keeping your foot flat.
- Use your glutes to push your foot toward the ceiling. Stop and press. Make sure your pelvis and hips are pointing toward the floor.
- Return to starting position.
Perform 15 reps on each leg for 3 sets.
Try strength training
- Adding weights, like ankle weights for donkey kicks or dumbbells for lunges, can increase the intensity of the exercise and take you past the plateau. Weights can also make training more effective.
- To add weight to a specific exercise, you can use dumbbells, weight plates, resistance bands, medicine balls, kettlebells, etc. If you’re not sure where to start and what exercises to increase to strengthen your glutes, talk to a personal trainer or physical therapist.
Shapewear for a rounder bottom
- While targeted exercises can help improve the shape and tone of your glutes, you won’t see results right away.
- If you want to have a bigger, rounder and firmer butt instantly, shapewear is the best solution. Designed to lift and show off what you already have, slimming dresses can help accentuate your natural curves and give your butt a more defined look.
To lift and fill your buttocks, most shapewear underwear uses a combination of removable butt lift pads and a compression material like spandex, which is strong, stretchy, and smooth.