HOW TO GET A BIGGER BUTT FAST WITH EXERCISE


It doesn’t matter what sort of foods you eat, clothes you wear or supplements you take. You gotta move if you want to build round, firm and sexy buttocks. Strong, toned muscles are the key to enhancing your booty to its best advantage. Incorporate these exercises for a bigger butt into your daily routine, as we guarantee you’ll see results.

Best Muscles and Muscle Groups to Work

The first area you will want to focus on for a bigger butt is your glutes. Three muscles make up this area: the gluteus maximus, gluteus medius and gluteus minimus.

As you can probably tell from the name, the gluteus maximus is the biggest of these. It functions when you spread, extend or turn your legs. Your gluteus medius is on the outside of your pelvis and works to keep you stable when you are walking, running or dancing.

The gluteus minimus plays a back up role to the medius, helping with balance and stability. Targeted exercise helps enlarge all three of these muscles and also helps support the good posture that accentuates your best curves.



Toning Other Muscle Groups to Make Your Butt Look Bigger

Part of what makes your butt look bigger is the contrast between your butt and your waist. So, exercises that slim the waist are also, in their own way, exercises for a bigger butt, as well.

Your abdominal muscles work together with the muscles in your back to hold your organs in and improve your posture. These muscles, known together as your core, look firm and flat when they are in peak condition.

Firm thighs also help emphasize a round and luscious booty. In many cases, your thigh muscles can be worked in some of the same moves that help support a better butt.

Best Exercises for a Bigger Butt

The secret to a bigger butt involves a lot of targeted exercise that focuses on building the size and strength of your glutes. Don’t tag a few butt-enhancing moves at the end of your regular workout. Instead, dedicate thirty minutes or more to exercises that work specifically on the muscles that will give you the best benefit in this area.

lunge and squats muscle groups used


1. Weighted Squats

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(Gluteus Medius, Gluteus Maximus)

This move is highly adaptable; depending on where you place your feet, you can change the muscles that are worked. Further apart, you will feel it most in the front of your thighs. As you move your legs closer together, the move works your glutes harder.


2. Lunges

(Gluteus Maximus)

These give you long lean legs that contrast gorgeously with your pert bubble butt. Alternate between side lunges, walking lunges and stationary lunges to get the full benefit of this exercise.


3. Hip Extensions

knee pain reduced with hip strengthening exercises:

 

(Gluteus Maximus)

Lying on your belly on a platform (your bed works great for this), extend so that your hips and legs are off the edge. Raise your legs one at a time and hold them. You’ll feel this move through your glutes and hamstrings right away.

You can also do a less intense version of this move by doing it while standing. Adding or removing ankle weights can help work more muscle groups, too.


4. Donkey Kicks

(Gluteus Maximus, Gluteus Medius, Gluteus Minimus)

Start on all fours with your back straight. Working with one leg at a time, bring up your foot until your heel is pushed up toward the ceiling, inhaling. Maintain a 90 degree angle between your knee and the floor. Flex your butt muscles as you exhale. Switch to the other leg. You can make this exercise more intense by using resistance bands or ankle weights.

You won’t have a lot of time to wait before these moves start paying off by giving you a bigger butt. It won’t take long before you start seeing a bigger butt and a tighter, firmer bod all around. By making all of these exercises a regular part of your daily life, you’ll start seeing the butt-enhancing results you want.




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