Set Of Exercises For Your Buttocks That Actually Work!
If you are a beginner and have a desire to get a bigger
butt, but don't know how or where to even start, don't worry we have a
solution. In this article we will explain to you the entire process from
beginning to end, showing you what to do step by step and what to avoid at all
cost.
First of all your butt is a muscle like any other part of your body, so to make it grow you have to treat it like one. You need to get engaged in regular exercising that focuses on this area of your body and all other muscles that are surrounding it.
Also on top of that you will have to change your diet and adjust the amount of proteins, fats and carbohydrates you are going to eat on a daily basis, accordingly to your goal and current body shape.
The most common exercises for bigger butt that you can start off with anywhere (no need for gym or equipment) are:
- Squats
- Lunges
- Hip Extensions
1.) To perform a basic squat all you have to do is stand straight, feet shoulder width apart. Keep your back straight and head in natural position. Bring your arms in front of you for better balance and begin the movement by sticking your hips back, just like when you about to sit down on a chair.
Go down as low as you comfortable, keeping your knees straight the whole movement. Then push back up to the starting position in a quicker motion than you go down. Make sure to keep your knees pointed out, to avoid any type of unnecessary injury.
2.) Lunges are basically a over exaggerated steps that involve pretty much every single muscle on your leg but focusing mostly on your buttocks. To do a basic lunge all you have to do is start off with a leg of your choice and take a big step forward.
Bend the lunging leg to the 90 degrees angle and gently touch your knee to the floor with your back leg, that’s when you know you are doing it correctly. Push back up in a rapid motion to get yourself back to the starting position. Change the lunging leg and repeat the whole process.
Make sure that throughout the whole movement you keep you back straight, head facing forward and remember to use your arms for balance if necessary.
3.) Hip extension is one of the most famous exercises that are designed to work your butt. It is mostly common with bikini fitness models and they include it in pretty much every workout they do. To perform a proper hip extension, all you have to do is lay down on some elevated area like you bed, allowing your legs to hang of the edge below your knee level.
While keeping the rest of your body laid down flat on the bed, life one of your legs up as high as you possibly can by contraction your butt and lower back muscles. Then very slowly and in controlled manner, drop it back down to the starting position and switch to your other leg. Repeat the process until you feel great burn in your buttocks and lower back area.
To make this exercise easier, while lying down on your stomach you can use your hands to grab the sides of the bed which will lower down the resistance and make the exercise easier to perform.
First of all your butt is a muscle like any other part of your body, so to make it grow you have to treat it like one. You need to get engaged in regular exercising that focuses on this area of your body and all other muscles that are surrounding it.
Also on top of that you will have to change your diet and adjust the amount of proteins, fats and carbohydrates you are going to eat on a daily basis, accordingly to your goal and current body shape.
The most common exercises for bigger butt that you can start off with anywhere (no need for gym or equipment) are:
- Squats
- Lunges
- Hip Extensions
1.) To perform a basic squat all you have to do is stand straight, feet shoulder width apart. Keep your back straight and head in natural position. Bring your arms in front of you for better balance and begin the movement by sticking your hips back, just like when you about to sit down on a chair.
Go down as low as you comfortable, keeping your knees straight the whole movement. Then push back up to the starting position in a quicker motion than you go down. Make sure to keep your knees pointed out, to avoid any type of unnecessary injury.
2.) Lunges are basically a over exaggerated steps that involve pretty much every single muscle on your leg but focusing mostly on your buttocks. To do a basic lunge all you have to do is start off with a leg of your choice and take a big step forward.
Bend the lunging leg to the 90 degrees angle and gently touch your knee to the floor with your back leg, that’s when you know you are doing it correctly. Push back up in a rapid motion to get yourself back to the starting position. Change the lunging leg and repeat the whole process.
Make sure that throughout the whole movement you keep you back straight, head facing forward and remember to use your arms for balance if necessary.
3.) Hip extension is one of the most famous exercises that are designed to work your butt. It is mostly common with bikini fitness models and they include it in pretty much every workout they do. To perform a proper hip extension, all you have to do is lay down on some elevated area like you bed, allowing your legs to hang of the edge below your knee level.
While keeping the rest of your body laid down flat on the bed, life one of your legs up as high as you possibly can by contraction your butt and lower back muscles. Then very slowly and in controlled manner, drop it back down to the starting position and switch to your other leg. Repeat the process until you feel great burn in your buttocks and lower back area.
To make this exercise easier, while lying down on your stomach you can use your hands to grab the sides of the bed which will lower down the resistance and make the exercise easier to perform.