A bigger booty is one of the hottest fads these days. However, building a bigger butt doesn’t necessarily mean getting butt augmentation surgery. It also doesn’t mean you have to join a gym and pay tons of money to use their body building equipment. Your bottom is made of large, powerful muscles. To make them bigger, you must work them with resistance exercises. Don’t worry! It’s not going to be 50 squats and other pretzel-looking or back-breaking exercises even though there will be a few squats involved. In order to safely and effectively enhance your bottom, all you need is 30 minutes at a time at least three times per week. However, you must commit yourself in order to achieve a beautiful and well-rounded backside
Beginner: Strength Building
(3 non-consecutive days a week for about 2 weeks)
Step 1: Warming Up
Before each session, warm up by walking or jogging for approximately 5-10 minutes.
Step 2: Bird-Dog Exercise
Position yourself on your hands and knees on the floor. Raise one leg so that it’s parallel to the floor while also raising the opposite arm parallel to the floor. Perform 10 repetitions while holding the pose for a few seconds per repetition. Repeat this exercise with your other side. Take a 30-second break between each set.
Step 3: Side-Laying Clams
Position yourself in the side-laying position. Bend your knees at a 90-degree angle with your knees slightly in front of your body. Raise your leg upwards about 6-8 inches and lower it back down. Repeat 10 times. Flip to the other side and repeat the exercise. Perform 2 sets of 10 for each side of the body.
Step 4: Glute Bridge
Lay on your back with your feet on the floor and your knees bent while your legs are at a 90-degree angle. Place your palms down on the floor next to you. Raise your butt off the floor and press your hips upward to create a glute bridge. Hold this pose for a second and then lower your body back down. Repeat 10 times. Take a 30-second break and then do another set.
Intermediate: Building Intensity
(Select a weight for each exercise which will cause your muscles to feel fatigued after each set.)
Step 1: Warming up
Before each session, warm up by walking or jogging for approximately 5-10 minutes.
Step 2: Squats
Hold the barbell on your shoulders. Your feet should be slightly wider than a shoulder-width apart. Bend your legs to lower your body until your hip joint is lower than your knee joint and then bring your body back to the standing position (1 repetition). Perform two sets of 8-12 repetitions with a 1-minute rest in-between each set.
Step 3: Deadlift Exercise
Hold the bar in a wide grip with your hands about shoulder-width apart. Bend your knees to grasp the bar, straighten the knees and then stand upright. Lower the bar back to the floor (1 repetition). Perform two sets of 8-12 repetitions with a 1-minute rest in-between each set.
Step 4: Glute Bridge Plus
Perform the same glute bridge exercise from the beginner strength building section but with a barbell or dumbbells resting on your hip area. You could also try books or a basket of clothes if you don’t want to put weights on your hips at first. Perform two sets of 8-12 repetitions with a 1-minute rest in-between each set.
Step 5: Weighted Hip Thrust
Rest your shoulders against something sturdy or use a weight bench. Place your feet on the floor with your knees forming a 90-degree angle. Hold your dumbbells or barbell over your hip area. Thrust your hips upward while forming a relatively straight line from your knees to your torso. Perform two sets of 8-12 repetitions with a 1-minute rest in between each set.
Vary Your Routine If Possible
Freshen up your routine at least once a week by replacing one or two of the exercises with another. For example, you can wear ankle weights while doing side-laying clams or bird-dog exercises. Hold a pair of dumbbells while doing lunges or step-ups onto a platform. Changing the type of exercises and increasing intensity is a sure way to increase the gluteus muscles and give you a bigger butt without surgery.
– SP
