How To Get A Bigger Bum With Exercise: The 12 Exercises You need To Know.
Do you desire a J.Lo-esque tush or a Beyonce-esque bootylicious backside? Let it be known that because they work for them, these women have tremendous assets. Latifah is smitten with her new booty, which she created with booty-specific exercises.
I’ve seen a lot of women get their backsides in shape by doing booty-specific exercises and eating a nutritious diet. Do these exercises three times a week if you want to have a Bikini Bottom like Cameron Diaz!
These are the most efficient exercises for tightening your tush that I always include in a workout:
Standing Exercises 1–2 sets, 15–25 Repetitions.
- Bodyweight Single Leg Squats: Begin by standing with your feet hip distance apart. Raise your left foot 1 inch off the ground and shift your weight to your right leg. As though you were going to sit in a chair, send your hips back.
Check to see if your right knee is pushing over your right toe. Carry all of your weight on your right leg and pinch your right tush at the peak by driving through your right heel. Rep with the opposite leg for 15 to 25 reps.
. Reverse Lunges- 3lb-8lb dumbbells:
Begin by standing with your feet hip-width apart. With your right leg, take a 3-4 foot step back and land on the ball of your right foot. Reduce the angle of your right knee to the floor until your left thigh is parallel to it.
Return to standing by squeezing your left tush and driving into your left heel, carrying all of your weight on your left leg. Do 15-25 reps on one leg, then the other.
. Squats- 5lb- 10lb dumbbells:
Start by standing with your feet shoulder width apart and dumbbells on your shoulders. As though you were going to sit in a chair, send your hips back.
Without putting your knees over your toes, go as low as you can. Drive through your heels and hips to go back to a standing position, then pinch your booty when you get to the top. Rep for a total of 15-25 reps.
. Side Kicks, Round House Kicks and Back Kicks:
Side Kicks
RoundHouse Kicks
. Back Kicks, Demo- from Sparkpeople.com
Each kick should be done 15-25 times. If you’re a beginner, I recommend asking a kickboxing instructor to show you how to execute these kicks safely and with proper form and technique.
Floor Exercises 1–2 Sets, 15–25 Repetitions.
. Back Kicks on all fours- Begin on your hands and knees on a mat. Pull your abdominal muscles in tight to stabilise your back, then raise your right leg to a 45-degree angle.
When your leg is fully stretched, squeeze your buttocks and then return your knee to directly beneath your hip. Switch to the opposite leg and repeat this movement for 15-25 reps.
. Fire Hydrant On All Fours-
Begin on your hands and knees on a mat. Pull your abs in tight to support your lower back, then lift your right knee out to the side like a dog going to the potty.
Lower your leg by squeezing the outside of your buttocks. Switch to the opposite leg and repeat this action 15-25 times.
. Shoulder Bridge Butt Squeezes-
Begin on your back, arms facing down on the ground, knees bent, and feet about a foot ahead of your knees. By pressing with your heels and squeezing your buttocks, propel your hips into the air.
Squeeze your buttocks as you lower your hips two inches and then press back up. Rep this move 15 to 25 times.
. Single Leg Shoulder Bridge Butt Squeezes-
Except for a little adjustment, use the same form as the conventional shoulder bridge above.
Lift your left foot 2 inches off the ground and balance your entire weight on your right leg, clenching your right buttocks while you do so. Rep for 15 to 25 reps, then switch legs.
Cardio Exercises 20–25minutes
Hiking
Treadmill Walking
*Hiking or Treadmill Walking on an Incline of 5.0-10.0
*Climbing Stairs or Stair climber Machine
*Ice Skating, Rollerblading or Skating Machine
*Jogging or 5 sets of 30-90second Sprint Intervals with 2-3minutes of recovery
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Disclaimer: This article is designed for informational and educational purposes only, highlighting booty gains, bigger booty, guide to building a bigger booty, booty workout, foods to eat if you want a bigger booty, glute building foods, booty meal plan, how to get a bigger butt, how to grow a bigger buttocks, how to get a bigger bum and flat stomach, how do I get a bigger bum, how to grow glutes, how to grow glutes fast at home, how can I make my buttocks bigger naturally Secrets to getting a big butt fast, how to get a bigger butt in a week, how to make your bum bigger over night, how to make your bum bigger in a day, best glute exercises for mass, glute exercises at home, butt workouts for women, best butt workouts for women, exercise to increase buttocks and hips, exercises for a bigger rounder bum etc. and contains affiliate links which comes at no additional cost. My goal is to provide you with the best possible recommendations that suits your needs.
