YES YOU CAN HAVE A BIGGER BUTT✋
If you’re serious about putting some sass in that ass, then you need to know the best exercises to lift, shape, and sculpt that bee-hind.
Warning: Do these exercises and you’ll have groups of guys ravelling in the street to get a second look at your ass every time your out and about.
Bigger Butt Exercises
1.Lunges
One of just several exercises to make your butt bigger (and one of Jessica Simpson's favorites), the lunge works your gluteus maximus (your butt). Several types of lunges can be performed to break up the monotony. You have standard lunges, walking lunges, side lunges, and the alternating lunges. To really advance the exercises to make your butt bigger, add some small weights in the form of handheld dumbbells and start to feel the burn! No pain no gain!
2.Squats
You can use weights in the form of small handheld dumbbells, or even a weight bar loaded down with weight (suggest this for the more advanced exercisers, with a spotter). Squats are a long-proven way of training your gluteus maximus (butt). Vary the distance between your feet instance. Feet closer together gives you more of a quads workout (front of thighs), and the further your feet are apart will carry the focus of the exercises to make your butt bigger while working on the hips as well. Correct posture and form are essential in this, perform the exercises in front of a mirror or with a friend, and keep things in proper posture and form. A sloppy workout will never reap the rewards you want! Always start standing nice and tall with your back straight. Now place your feet slightly wider than shoulders wide. Squat down, nice and low. For double squats, you want to pulse or lightly bounce while in that low squat position (recommend 3-5 times) and then stand up nice and tall again. This should be continued for a full couple of minutes if possible, and will definitely make that butt burn! If you cannot do a full 3-5 minutes, that is ok. Just always put your best effort into it! If the minutes do not seem to get that butt burning, try a wider stance, or add some hand weights to the picture.
Jump Squats are a very effective exercise to make your butt bigger. Get into the same position as in a normal squat. Again we stress form, keep that back nice and straight! Now, place your hands on your head almost like when doing a sit up. Squat down, nice and low. Keep those feet flat on the ground, lifting the heels is cheating! Once your squat reaches its lowest point, spring upward and jump as high as you can. Force yourself to land in the same position as you began; feet slightly wider than shoulder-width. Immediately drop into another deep squat and repeat. You want to repeat this for as many reps as you can for up to about 2 minutes. Try to repeat the 60+ second set 2-3 times with no more than 60 seconds of rest in between each.
3.Hip raises.
Lie on the floor with your feet flat. Position any form of weight such as a plate weight, dumbbell, or even a child (perfect for you, new moms) across your hips. Pushing your feet against the floor, pick up your hips. You will feel your body weight shift to your shoulders. Raise your hips up as high as you can. Hold for 3-5 seconds then SLOWLY lower your hips back down, ensuring to stop just short of returning to the floor. Again hold in position 3-5 seconds and then repeat this sequence of exercises.
4.Flutter kicks
Lift your legs so they are about 6 inches elevated off the floor. Lift one leg to approximately 12 inches maintaining a straight leg. Once you reach 12 inches with the first leg, slowly return it to the 6-inch position while at the same time raising the opposite leg to the 12-inch height. Continue to alternate your legs in this manner. Complete this exercise until you experience muscle fatigue or exhaustion. Do these exercises seem too easy? The addition of ankle weights will surely have that butt feeling the burn!
5.Glute Squeeze
In your home or office, the glute squeeze can be performed without anyone knowing you are even doing it! Simply tighten your butt muscles up as hard as you can and hold like this for 10-20 seconds then relax for 2-3 seconds. Continue to do this exercise for bigger butt 10-20 times or until you feel the tightness or burn! You can also lay on your tummy, raise your head, arms and legs in the air and hold for 10-20 seconds or until you feel the tightness or burn, then relax for 2-3 seconds. This is multiple repetitions.
6.Bridges .
Only have your heels touching the floor. Support yourself by placing your arms outward for balance. Now, squeeze that butt, lifting your pelvis and hips off the floor as high as you can without straining your back (remember you are working your butt, not your back). You want to hold in this position while squeezing your butt as tight as you can for at least 30 seconds before you return to the floor. Do this 5-10 times until that butt burns!
7.Mountain Climbers
Simply get in the pushup position to start out. From there you want to place one foot towards your shoulders making it look like you are trying to walk on your hands and feet or crawl. Now, you will hop your other foot towards your shoulders while returning the other foot to the pushup position simultaneously. Keep alternating feet and make sure they switch at the same time. While doing this, keep a straight back, arching is cheating! Fast is good but the form is better. If you do these slow you will need to perform more reps. Figure out how many reps you can do until you get the burning to start, then add 5 more to that.
8.Side Leg Raises
Choose a side to lie on to begin. If you can, put an exercise band around your ankles for maximum effect or even some ankle weights will work fine. Lay your head on your floor arm, and extend the upper arm forward with a hand on the floor for support and balance. Keeping a firm and ridged posture (no cheating, let the butt do the work) lift that upper leg as high as you can then return to the starting position. The key to this exercise is to take it slow and have proper form. Slow when you lift up, slow when you return. This one is sure to get your butt burning!
9.The Wedge
. To begin, lay down on your side. Bend your legs 45 degrees, knees, and heels touching each other. Now lift your upper knee as high as you can, using only your butt while keeping your heels touching. Hold this lifted position for a moment then return to the beginning position. Make sure you keep that bottom leg planted to the ground! Again, the form is everything! Bad form will not give the results this exercise (or any bigger butt exercises for that matter) is intended to accomplish!
10.Back Kicks begin with, standing to have your back completely straight, relax the shoulders, put your feet together and hands up in front of your face like a boxing stance. Always keep your arms up, bend your knees and hips to come into a small squat, and then lean forward from the waist. Now return to the original stance and repeat with the other leg and alternate again for reps.
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