This will gonna be great and detailed post you’ll ever read! You want to know how to get a bigger buttocks? Then read on…
Everyone needs to tone or tighten something on their body. For most women, it is their buttocks. They want exercises for their buttocks, that will make it appear that their “trunk has junk” so to speak and that their “junk” is tight and firm.
Here are some simple buttocks exercises that you can do to tone, tighten, and firm your buttocks.
Squats are one of the best exercises you can do for your hips, butt and thighs and they’re also a functional exercise, helping us build strength for a variety of daily activities. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides. Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you’re sticking your butt out behind you, but keep the torso upright and contracted. Press into the heels to stand up. Repeat for 2-3 sets of 8-16 reps.
Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you’ll work the buttocks and hamstrings and, on the back leg, you’ll work the quads and calves. What’s nice about lunges is that there are a variety to choose from such as, you can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the buttocks and thighs, but please avoid this move if it aggravates any knees problems. If you have problems with lunges, try an alternative to lunges.
Step ups are another great exercise for buttocks. For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the buttocks, providing you use a step that’s high enough, although you may need to work up to a higher step if you’re a beginner. You eventually want a height were your knee is at about a 90-degree angle.
The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You’ll really feel this when you take it slow and concentrate on the working leg.
While I’m fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that specifically targets the largest muscle in the body, the buttocks. For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity.
Dead lifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced. Form is critical and you should skip this exercise if you have any back problems. To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the buttocks of the working leg to raise back up. Do 2-3 sets of 8-12 reps.
These are just five of the ten most effective ways to tone and tighten your buttocks, and to make your “junk” look good. If you have problems with these you can always do alternative exercises, like biking.
Expect for great videos I’ve got to show you so you could have the visual of how and what benefits these buttocks exercises!