If you have been searching for a way to increase the size of your butt you have probably tried to find some exercises that make your butt muscles bigger.
Training the buttocks is not that difficult. The buttocks are big muscles and you use them constantly when you are walking or running. Now the thing is though walking and running will make your buttocks a little stronger and firmer, it will not add much volume to them. Running uphill or running up stairs will give you better results but if you want really noticeable buttocks you need exercises with more resistance and which specifically works the buttocks.
So what are some exercises that will make your butt muscles bigger? Your options are many and varied. If you have the possibility to join a gym you can try a number of exercises such as squats or dead lifts. Leg curls (the back of the legs) are also good for your buttocks. Most gyms also have machines that specifically trains the buttocks.
Many gyms also have special classes for abdominals and buttocks. They are usually very effective and it is also stimulating when you work out together with other people.
If you can’t join a gym this is not a problem either. There are plenty of exercises that requires none or little equipment. These exercises can be performed anytime, anywhere.
So here are some exercises that make your butt muscles bigger and that can be performed at home.
- Frog squats: These are similar to ordinary squats but you keep your feet further apart (sort of like a V) Make sure you do them slowly to maximize resistance and to avoid putting strain on your knees
- Kneeling Sidekicks: Stand on all fours, lift your leg as high as you can and then kick sideways. Change legs and repeat
- Lunges: Stand upright and take one long deep step forward until your thigh is parallel to the floor (don’t go further as this can be harmful to your knee) get back up and repeat, change legs and start over
- Bridges: Lay flat on the floor with your legs bent at 45 degree angle and your feet flat on the floor. Lift your butt and hips as far as you can while squeezing your buttocks and repeat.
Do these exercises 3 times a week and make sure you get enough rest between workouts. Eat healthy protein rich food.
How many sets and repetitions you do of each exercise depends on your strength and physical shape. Start out softly and then gradually increase the intensity and number of repetitions. When doing Frogsquats or Lunges you can put some weight on your shoulders to increase the resistance.
