Can I exercise to get a bigger butt ?

The answer to this question is YES! We have all seen a rise in demand for a curvier figure. You don’t need expensive surgery or any grow a big butt overnight creams.  You can get a round bottom with just yourself, time, and dedication. You can change your figure, we all can! The glute muscle can be toned and lifted without going anywhere.  You can get the butt and legs you desire just by doing these combination of workouts. Let’s get

Curvy, Confident & Captivating!


1. Squats

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.

How to:

  1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
  2. 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.
  3. Press into the heels to stand up.
Repeat for 2-3 sets of 8-16 reps

 2.Lunges

Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you’ll work the glutes and hamstrings and, on the back leg, you’ll work the quads and calves.  Lunge variations:

Repeat for 2-3 sets of 8-16 reps

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.

3. Step Ups

Step ups are another great exercise for the glutes.  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 glutes, 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.

Repeat for 2-3 sets of 8-16 reps

Step Ups Variations:

4. Hip Extensions

 The hip extension is an exercise that specificially targets the largest muscle in the body…the gluteus maximus.

For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity.

Repeat for 2-3 sets of 8-16 reps

More Variations:

5. One-Legged Deadlifts

Deadlifts 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 glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.

More Variations

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About Ayesha Merae

This blog is to give women a starting guide to becoming Curvy,Confident & Captivating. We all need hope and useful information that can guide us to where we want to be.I am new to blogging I enjoy it a lot, I think of it as an innovative way of getting to share my views and thoughts with the world while encouraging all WOMEN who have dreams and desires. I hope my blog will inspire and help someone. Thanks for Blogging with me Curvy,Confident & Captivating!

Posted on May 16, 2012, in The Perfect Body Workout Routines and tagged , , , , , , , , , , , , , , . Bookmark the permalink. 1 Comment.

  1. Very well written articles and posts. Will subscribe to feed and be back again to visit site. Thanks for sharing.

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