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Exercises for a Bigger Butt
~ Build Bigger Butt Muscles NOW! ~
A flat butt is definitely not "in". There are plenty of exercises for a bigger butt that you can do to round out your booty.
When doing these butt building exercises you should do them twice a week to see growth. You would think, the more you work it out, the faster it'll grow...right? Wrong! Remember your butt is a muscle and muscles need rest in order to grow.
Your muscles don't grow when you're working it out, it grows during rest.
So the "key" to building a bigger butt is to make sure you stress the butt muscle during your workout and then give it plenty of
recovery time.
I'm sure that if you want a bigger butt, you also want a smaller waist (unless your waist is already small and you're just looking to
increase your butt size). So the smaller your waist is, the bigger your hips and butt will "appear".
When doing exercises for a bigger butt...you'll want to do low reps with heavy weights, other wise you're just toning.
So for example, say your goal is a rounder butt/hips with a skinny waist. Then the butt building exercises you're going to do will include low reps with heavy weights, while for the stomach/core area you'll want to do high reps with low or no weights. Make sense?
Can you build your butt with just your body weight? Well, you can definitely get a nice round behind with just your body weight...BUT, if you're looking to add some size, then you need some actual added weight.
Remember: to build your muscle, you have to stress it out by lifting heavy.
Before doing exercises for a bigger butt, make sure to stretch your
hip flexors first for better range of motion and to reduce the risk of injury. Stretching will also help to "grow" bigger butt muscles! Read more here...
Exercises for a Bigger Butt:
Do 3-4 sets of 8-12 reps when doing any one move.
Hip Thrust on a Chair/ Bench/ Couch: Now if you're a beginner and adding weight is too hard, then
don't add any weight and just use your bodyweight for now. Eventually you'll get stronger and you'll be able to add weights later.
Use either a dumbbell or weight bar to put across the front of your hips.
Sit with your knees bent and feet flat on the floor in front of a chair or even a couch.
Lay your upper back and head on the seat of the chair or couch, keeping your feet planted on the floor.
Your head down to your knees should be parallel to the floor.
Now drop your butt to the ground, then back up.
If you're NOT using weights then when bringing your butt up, make sure to squeeze as hard as you can for a few seconds before dropping
your butt back down. If you're using weights you'll naturally contract your butt muscles.
Make sure to push from your heels and not from your toes. Repeat.
One Leg Hip Thrust on a Chair/ Bench/ Couch
Same as above only you'll keep one foot planted on the floor while you keep the other leg raised in the air.
You can also place on foot on a stability ball, this will make it really target your glutes since you have to keep the ball steady when you raise your butt "up".
Hip Thrust on Floor
Add dumbbells or a weight bar across the front of your hip area.
Lay on your back with your knees bent and feet flat on the floor.
Press through your heels and lift your butt up towards the ceiling until your body is a diagonal line from your head to your knees, then
back down.
Again if you're NOT using additional weight make sure to squeeze your butt as hard as you can at the top of the rep. Repeat.
The hip thrust is one of the greatest exercises for a bigger butt. If you do them correctly, majority of the pressure during the move is placed on the glute muscles.
Make sure to press from your heels, if you have to you can slightly lift your toes to make sure you press from your heels. Also make sure you move slowly, count to three when you lift up and then count to three when you come back down.
The different variations in the hip thrust make it a very effective butt building exercises.
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