Getting a bigger butt is more than a thing of pride or self-confidence but your glutes are also responsible for balancing your body – it aids your walk, runs, how you sit and jump. Carrying out big butt exercises is enough to make your booty grow.
The glute is the largest muscle of the human body and it is made up of three distinct muscles known as gluteus menimus, gluteus medius, and gluteus maximus.
Therefore, the shape of the glute depends on the physiological construct of the body. Even if your butt is smaller than you desire, it is quite possible to achieve a bigger, firmer, softer booty that will leave you more attractive.
And instead of doing only squats in order to get a banging big booty, there are numerous exercises that you can do to improve your backside.
So, if you have been searching for the kind of exercise that can improve the size and shape of your butt, We have elaborated big butt exercises for you
This butt exercise is also known as the glute bridge. This routine is responsible for strengthening the hamstring, core, and glute muscles. One of the advantages of the glute bridge exercise is that it relieves backache where the person is experiencing one.
Though we have a photo below, if you want to do the glute bridge, lie flat on your back. Bend your knees while your feet remain planted on the floor. Your palms should remain flat on the floors.
Then lift your hips to make your body form a straight line from the knees to the head. Ensure your abs are tight while lifting from your hips.
2. JUMPING SQUAT
Jumping squat is one of the plyometric exercises that does not only strengthens the glutes, hamstrings, core, calves and squad but it boost the heart rate.
The exercise is not for people who already have strains or sprains on their knees, hips, or ankles. You may need to consult a physical therapist to help resolve the aforementioned issues before embarking on big butt exercises.
To do this, stand on your feet and in a squad position. Set your feet and shoulder-width apart and arms by the side. Lower your body until you achieve a parallel of your thighs and knees. Put your palms together and move your arms as you squat.
Now, propel yourself off the ground and back – then push your feet off the ground. You may extend your arms to increase momentum.
3. HIP THRUST
The hip thrust is a very effective workout routine for those looking to enlarge their butt naturally. This exercise is very effective because it is done against gravity at an optimal angle. Using a resistance band around the knees can activate your glutes more so it is advisable to use one.
Utilize the support of a bench, couch, or bed with your upper back, ensure your shoulder blades are placed on the edge of the surface. Ensure your knees and chest are in a straight line, then pull your feet inward so that they are below your knee.
Now, lift your hips from the ground but ensure your foot are in a position where you feel that your glutes are working.
4. BANDED SIDE STEP
One of the most efficient exercises that strengthen the core and firm the butt is the banded side step. If a banded side step is done along with lunges or squats, it will cause a deep burn in the glutes.
To do a banded side step, stand on your feet with your shoulder-width apart. Get a resistance band and place it around your ankles or below your knees. Be sure to feel the resistance outside of your glutes and legs. Lower your butt and bend your knees. The step to the right with your right foot, return to the center, and repeat. Make sure you complete 10 side steps to the right before changing legs.
5: DONKEY KICKS
Simple but effective is donkey kicks for building a bigger and firmer butt. The sole focus of this exercise is on all three glute muscles.
To do this, ensure your spine is neutral while your knees’ hip-width are apart. Your hands should also be flat on the floor under your shoulders by positioning yourself on all fours. Brace your core before lifting your right leg off the floor, keeping your foot flat and your right knee bent.
Ensure your hips and pelvis are pointed to the ground, then use your glute muscle to push your foot towards the ceiling.
Return to starting position.
6. FIRE HYDRANT
The fire hydrant is a bit similar to the donkey kicks keys but you start on all four for this one too. The difference between the fire hydrant and the position to which you move your legs off the floor – one leg is lifted to the side against upwards in donkey kicks.
7. FROG PUMP
The frog pump is very effective in building the glutes and it is quite similar to the glute bridge. However, you may need to do a lot of repetitions to get this one to work for your butt.
The difference between the frog pump and glute bridge is that the sole of your feet are glued together while your glutes are squeezed before you lift up your hips.
8. KNEEL & STAND
Kneel and stand is a very unconventional method of exercising that improves the balance of the body while targetting the glute
You do this by kneeling on the floor, with one knee up step into a half knee. Then push off the floor using the heel of the front leg before bringing the other leg up.
The question of using weights during big butt exercises has arisen in several quarters. Regardless, you can achieve a bigger butt and great glutes if you stay consistent with the aforementioned exercises. Using a kettlebell, a resistance band, dumbbells and other similar equipment if added, would make the routines more challenging.