If you’re reading this, you most likely want to know how to get a bigger bum. Most certainly, you’ve attended a gym class that promised to help you develop the pert, round derrière of your dreams or performed a few squats in your bedroom to enhance your booty.
But developing a bigger bum requires more than just a few workouts, and chances are you’ve fallen victim to some of these frequent blunders in your quest for a rear to match the Kardashians.
We’ve compiled all the information you need to know about how to develop a bigger bum, from the exercises that are an absolute necessity to the booty-building advice that has been tried and true by the pros.
The largest muscle group on your body is found there. Your glutes are a dependable source in your body. Your glutes, which are renowned for their size and strength, are made up of three distinct muscles called the gluteus maximus, gluteus medius, and minimus.
In addition to aiding in walking, sitting, running, and jumping, these muscles are renowned for their curvy appearance. But the shape and tone of the glutes can vary, much like those of most other body components. There are also strategies to increase the size of your glutes if they aren’t as big as you’d like them to be.
Let’s discuss some methods for getting your rear in gear so you can get the bigger, firmer booty you desire.
Continue reading to learn why working your glutes will benefit you more than just physically, as well as which exercises (other than squats) will help you develop a perkier posterior.
Can you actually get a larger bum through exercise?
Absolutely. By using your workout to activate and engage specific muscles, you can “grow” this area of your body, according to Pasterino. This will make your bottom stronger, firmer, and more aesthetically pleasing.
What kind of exercise causes a more rounded back, then? The size of your buttocks will grow as a result of strength training, according to Third Space trainer Loui Fazakerley. In addition, you should concentrate on the following three muscles:
maximus gluteus
Medius Gluteus
Minimus gluteus
Jenny Francis, a trainer at F45 Islington, explains that “the gluteus maximus is the largest muscle in the bum area and is responsible for making your bum “pop.””The hip joint’s ligaments are connected to the gluteus medius, which is smaller and located higher up and on the sides of your buttocks. “Last but not least, the gluteus minimus, which lies below the gluteus maximus and collaborates with the gluteus medius to stabilize the hip,”
What exercises are most effective for a larger bum?
It’s usually a good idea to review the groundwork and determine which exercises target each glute before lifting off.
Experts advise the following for your bum workout:
Hip thrusts, deadlifts, squats, and donkey kicks all work the gluteus maximus.
Gluteus medius: Sitting hip abduction machine and sideways leg lifts
Minimum Gluteus: Balance drills like the side bridge and plank
Try these two glute activation exercises to prepare your back for action before you begin.
Exercises for a bigger buttock
Are you prepared to bulk up your posterior? The following exercises can either be done in a single workout or included in a lower body or full body routine at least twice per week.
Begin cautiously by performing only one set of each exercise. You can increase the number of sets of each exercise as they become easier, up to two or three.
- A SINGLE-LEG GLUTE BRIDGE
The glute bridge isolates and improves your glute muscles, hamstrings, and core while also enhancing hip stability in a safe exercise for beginners.
Performing this exercise:
With knees bowed and feet flat on the ground, lie on your back. With your palms flat on the ground, position your arms at your sides.
Put your feet firmly on the ground, tighten your glutes, and lift your hips off the surface. From your shoulders to your knees, your body should be in a straight line.
Five seconds of pause at the top are followed by a slow descent to the starting position.
Finish three sets of 15 repetitions.
- a dead bug
Position yourself such that your arms are straight above your head and you are sitting on a table. Pull your ribs in while tightening your abs and pressing them into the mat. Then, as you drop the opposite or diagonal arm, extend one leg straight down. repeat, and then stand back up. To warm up, aim for 10–15 reps on each side.
- hip lifts
Your legs should be lowered from the tabletop. Then, with the other leg, lift it up while pulling the other knee into your chest. When you reach the top, tense your glute on that leg as hard as you can. To warm up, aim for 10 on each side.
- swinging a kettlebell
Standing with your feet slightly farther apart than hip width Lift the kettlebell while maintaining tight abs and a “proud” chest while looking in the mirror (but resist the urge to look up; keep your chin down).
Swinging the kettlebell back between your legs, you should then tense your glutes as much as you can and drive forward, using the momentum to swing the kettlebell forward and up, ideally to chin level, as though someone is electroshocking you. Repeat this, but this time, attempt to hinge from your hips rather than your knees, and keep in mind that the kettlebell is being propelled forward by your big glute.
- a bounding walk
Step both of your feet onto the resistance band, about 1 foot apart.Make it difficult for your feet to move in either direction by pulling the band tight. Next, turn the band so that each hand is grasping the portion of the end that is tucked behind the opposing foot. Then, in a squat stance, lead with your knees and walk sideways like a crab, while maintaining a tight core, a straight back, shoulders up, back, or down, and a butt down. Repeat for three sets, walking 10 steps in one direction and 10 steps in the other.
- Squats in Bulgarian
With one leg balanced behind you on a bench or box and all of your weight in your front leg, which you bend down from the knee, they are a cross between a squat and a lunge. Three sets of 15 are the goal.
- Deadlift
This is the hardest exercise of the bunch, but it works every muscle in the body, especially the glutes! Even if you’ve performed a barbell deadlift before, we strongly suggest learning this with a physical therapist.
taking a firm hold of each handle while standing in the middle of the bar. Your feet should be spaced somewhat farther apart than hip-width. Squat until you feel like you are ready to fall backward if you go any lower. Your bum should be as far back and down as it will go. Your toes should be virtually off the ground, and all of your weight should be in your heels. Take a deep breath in and raise the bar straight up until it feels as though it is about to leave the ground (this will activate your shoulder and back muscles and prevent you from snatching it up too quickly). At the top, tighten your glutes, then descend the bar back to the floor.
- backward lunge with weight
Standing straight with your shoulders back and down and your core tightened while holding a dumbbell in each hand, take a step backward with one leg, bringing your knee to the floor. then stand up again. If you’ve never performed lunges before, start with your own body weight and work your way up to 12 or 14 kilograms.
- Jumping squats
The glute bridge isolates and improves your glute muscles, hamstrings, and core while also enhancing hip stability in a safe exercise for beginners.
Performing this exercise: With knees bowed and feet flat on the ground, lie on your back. With your palms flat on the ground, position your arms at your sides.
Put your feet firmly on the ground, tighten your glutes, and lift your hips off the surface. From your shoulders to your knees, your body should be in a straight line. Five seconds of pause at the summit are followed by a leisurely descent to the starting point. Finish three sets of 15 repetitions.
- Clamshell
The deep glute muscles (gluteus medius and minimus), which are sometimes overlooked when executing exercises like the squat and deadlift, are the focus of the clamshell. These muscles, which are smaller than the gluteus maximus, support your pelvis, guard against lower back pain, and keep your lower body in equilibrium.
Performing this exercise:
Lay on your left side, stacking your legs, placing your right hand on your hip, and resting your head on your left arm.
The knees and hips should be bent at 90 degrees. Your buttocks and feet should be parallel.
Keep your feet together as you engage your core and lift your right knee as high as you can. Keep your hips stacked and your left knee firmly planted on the ground.
Avoid turning your hips back.
Several seconds at the top, then gradually return to the starting point.
Complete three 15-rep sets, then go on to the other side.
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