Do you want a bigger butt so that you can wear that new bodycon dress, but you’re unhappy with the size you currently are? If so, you’ve found the right place.
It’s possible to get a bigger behind without having surgery or shelling out a ton of cash on specialized creams. Gaining firmness and size in the butts doesn’t necessitate expensive and complicated gym machinery.
Targeting your gluteus muscles with exercise is the way to go. You can strengthen your muscles and achieve plumper derrieres with regular workout. Here is a set of butt-building routines that are sure to yield results.
The 7 most efficient methods for strengthening your glutes are detailed here.
1. BARBELL HIP THRUST
Begin by training with a lightweight bar on the floor in front of you. Sit with your back against a standard weight bench (on your side).
Make sure your shoulders are forced onto the padded area of the bench and your feet’s soles are pressed into the ground.
Bring the barbell up between your thighs and sit it on your lap over your hipbones, keeping it straight and balanced.
Stabilize the bar with your hands before driving up through your heels, engaging your glutes throughout and keeping your shins upright.
Pause at the peak (when your back is parallel to the ground), then lower a few inches and repeat the exercise.
If your shins go backwards or forwards excessively during the push, it suggests you’re neglecting your glutes and relying on your quads and hamstrings instead.
So, avoid quick reps, concentrate on engaging your glute muscles, and keep your range of motion as minimal as possible. It should be similar to the glute bridge described above.
Perform between 8 and 12 reps.