Thursday, December 1, 2022

5 Exercises You Can Do Regularly to Get a Bigger Butt

If you want a bigger butt, you need to start working on it today. Growing a bigger put requires a lot of effort. So if you are wondering how to get a bigger butt fast, you can do these exercises in the comfort of your own home or at the gym and get results in as little as a few weeks.According to Legion Athletics, “the secret to building a bigger butt is to get as strong as possible on compound exercises that train your glutes, not puttering around with machines.”

Glute Bridge Exercise

To do the glute bridge exercise:

  1. Lie on your back with knees bent and feet hip-width apart.
  2. Place a pillow under your bottom for support.
  3. Tighten both butt cheeks as you squeeze them together and lift your hips up to make a straight line from shoulders to knees (or as much of one as you can).
  4. Hold for three seconds, then slowly lower to the start position.
  5. Do ten reps of this exercise thrice per week before or after cardio or strength training to get a bigger butt in no time.

Squats

You may be familiar with this exercise, but if not, don’t worry—it’s simple! A squat is when you bend your knees and lower your body until your thighs are parallel to the floor. When you do squats regularly, studies show that they help increase muscle mass in your glutes and quads (the muscles on the front of your thighs). That means a bigger butt for everyone!

Donkey Kickbacks

The donkey kickbacks are a great exercise for building a bigger butt. They work your glutes, hamstrings and lower back muscles.

To do this exercise, you will need to start from a plank position with your hands on the floor under your shoulders. Your feet should be hip-width apart, and your toes should be facing forward. Lift one leg up in the air at about 45 degrees angle from the body so that it forms 90 degrees with the other leg when seen from above. Then lift this leg up behind you as far as possible while maintaining balance on another foot that is planted on the floor and keep toes pointed downward throughout the movement (don’t let them lift off the floor). Lower leg backs down slowly until thigh is parallel to ground, then repeat the movement with opposite legs for desired repetitions (usually 10-15).

Fire Hydrant

To do the fire hydrant exercise:

  1. Stand in front of a bench or box.
  2. Put your hands on the bench and lift one leg up as high as you can without losing balance.
  3. Hold for five seconds before lowering your leg to the ground and repeating with the other one.
  4. Do 15 repetitions per leg for three sets every other day for 6 weeks.

In addition to working out your hamstrings, glutes and lower back muscles, this will also help with flexibility in general because it stretches out those previously tight areas from other exercises you did earlier in this routine (like squats).

Lunges

Lunges are an excellent exercise for the butt and can also help to tone your thighs. The lunge works a lot of muscles at once, including the glutes, quads, hamstrings and calves. To do this exercise correctly, you should keep your back straight as you step forward with one foot while bending both knees; then, push yourself back up into a standing position before stepping forward again with your other foot.

When you follow these exercises for a decent time, you can see the results of your hard work.

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