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How to Get a Bigger Butt: Tips, Exercises Would Help You Out

How to Get a Bigger Butt

Are you looking to sculpt your substantial butt? No one would doubt that having a big butt like rival Beyonce’s is something many people dream about, So how to get a bigger butt? However, it may be a challenge to get the peachy bum of your dreams alone, so this article will help get you started on how to get a bigger butt fast.

We’ll introduce you to the 19 best bigger butt workouts and all the tips and tricks that will give that booty of yours the lift it needs! 

Keep on reading to find out more. 

Why Having a Bigger Butt is Not Only Trendy But Also Healthy

Let’s face it. It might not seem lost to everyone that having a bigger booty is considered attractive and trendy nowadays, especially for women. You can’t deny the aesthetic appeal big butt women have. 

However, there’s more to this fitness obsession than just looks alone. Having a bigger booty can also indicate a healthier body.

To explain this further, your gluteal muscles or glutes hold a very important role in your body’s balance and mobility. It incorporates 3 important muscles that associate with your body’s core strength and range in motion: 

Gluteus MaximusThe largest of the 3 gluteal. This is primarily responsible for supporting our body to keep upright and it makes sure to propel our body forward. 

Gluteus Medius– It is located on the outer surface of the pelvis, it acts in synergy with the gluteus minimus to cause motion on the hip joint.

 Gluteus Minimus – It is located deep behind the hip joint and looks like a small triangle muscle, it is an important stabilizer of the pelvis during the gait cycle.

Both smaller gluteal muscles support the body’s movement. 

By strengthening your butt muscle,it can help you get natural curves and make your butt look more defined.

What Underactive Glutes Does to Your Body

What Underactive Glutes Does to Your Body?

When your glutes are under-active, it means that your day to day physical exercises doesn’t put it to much use. 

This causes your body to rely on its balance and movement elsewhere and puts pressure on places where it shouldn’t be. Such as the hips, knees, or ankles. 

Thus, having weak glute muscles can often be the leading cause of knee pain, tight hips, lower back pain, and cramping. 

Doing the right butt workout coupled with a balanced diet can help reactivate and strengthen your muscle growth, which can help prevent or resolve these problems. 

Is it Possible to Get a Bigger Bum in a Week

Is it Possible to Get a Bigger Bum in a Week?

How long does it take to get a bigger butt? It might seem hard to answer. But let me tell you, it’s certainly possible to get a bigger bum and see improvements within a week tops, just you need to train them 3 times at least during that week and as well as make sure you are eating right.

Here are some exercises that can help you see results.

1.Weighted squat

2. Donkey kick

3.Fire hydrants 

4.Standing back leg lifts

5.Hip thrusts

6.Glute bridges

Although it’s best to keep in mind that the results may vary from person to person. However, with the right dedication of daily butt exercises that target your glutes combined with the right diet, you will surely see significant improvements, meanwhile, don’t forget to listen to the advice of your personal trainer. 

How to Get a Bigger Butt at Home

How to Get a Bigger Butt at Home

Can I get a round butt at home? Of course, if you don’t have enough fees to invest in a personal trainer, let’s simply do bigger butt exercises at home. Here are some tips for you.

  • Choose 3-5 exercises
  • Repeat them for 3 sets at least
  • Do a butt exercise 4 times a week
  • Add power cardio
  • Eating healthy carbs and protein

Down below is a complete guide of different butt exercise variations you can do to reactivate those glutes in no time.

19 Butt Exercises to Help You Get a Shapelier Butt at Home

Glute Bridge

1. Glute Bridge

  

This butt exercise does a great job in targeting your core, hips, lower back muscles and tone your glutes altogether. 

What you need: Exercises Mat 

Reps: 12 

Here’s How: 

  • Lie on your back with both of your hands to your sides. Place your feet flat on the floor with your knees bent. 
  • While tightening your core and squeeze your glutes, thrust your hips upward. Don’t raise them too high. Just enough to create a straight line from your shoulders, hips, and knees. 
  • Put your core muscles to work by holding that position for at least 20 seconds. 
  • Slowly ease yourself down to your starting position.
  • Repeat. 
Air Squat Exercises

2.Air Squat

 

Doing air squats does a lot of good for your whole body. Aside from engaging your glutes and legs, performing this exercise also works the back, core, and shoulders. 

What you need: No equipment needed.

Reps: 12-15 reps

Here’s How: 

  • In a standing position, prop your feet a shoulder width apart while having your toes pointed outwards. 
  • Try to keep your chest up as you push your hips back and ease down slowly until you’ve reached past your knees. You can hold your arms to your front or sides for balance. 
  • Engaging your core, leg, and butt muscles, slowly raise your body back to its starting position. 
  • Repeat.
Hip Abduction

3.Hip Abduction

 

Adding hip abduction to your workout routine targets your gluteal muscles perfectly and does a wonderful job in strengthening your hips. 

What you need: Exercise Mat 

Reps: 8-12 reps

Here’s How: 

  • In a side-lying position, place your top arm in front of your chest for balance. Remember to keep your body erect. 
  • With your core engaged, tighten your glutes and proceed to raise your leg upwards to the ceiling. 
  • Slowly ease your leg back down. 
  • Repeat.
How to do Set up exercise

4. Step-Up 

This type of resistance exercise works both your leg and glutes. It also targets your hamstrings and quads.

What you need: Plyo Box, Weight Bench, or Small Chair

Reps: 15 reps (each leg)

Here’s How: 

  • Place one foot firmly onto the chair or bench in front of you. 
  • Tighten your buttocks as you hike yourself up while pressing firmly on the heel of your foot on the chair before bringing yourself up until both of your feet meet and you are standing on the chair. 
  • Return to your previous position by stepping down with one foot, with the other following suit. 
  • Repeat. 
Wall Balls exercise

5. Wall Balls 

Wall ball exercise is excellent in targeting multiple muscles in your body, aside from your buttocks. It engages your upper back, chest, shoulders, biceps, core muscle, glutes, hamstrings, and quads. 

What you need: Exercise Ball (consider the weight)

Reps: 12 reps

Here’s How: 

  • With the ball in your hands, position yourself in front of a wall about two feet apart. 
  • Keep your feet a shoulder’s width apart and hold the ball, chest-high while tucking your elbows to your sides. 
  • With your core engaged, give the ball a decent squeeze to work your shoulders. 
  • Squat downwards carefully while keeping the ball chest-high. Hold your position until your thighs are parallel to the floor. 
  • Toss the ball vertically as you drive yourself upward to your starting position. Be sure to target a spot that is about 8 feet high. 
  • Repeat. 

6. Jumping Squats

This elevated form of jump squats exercise engages your entire core, glutes, and leg. It also strengthens your ankles. 

What you need: No equipment needed.

Reps: 15 reps

Here’s How: 

  • Stand straight with your feet a shoulder’s width apart. 
  • Tighten your core and you tuck your upper body inward as you lower yourself down until your thighs are parallel to the floor. 
  • With your feet planted firmly on the ground, jump upward. 
  • As you land, keep your knees bent at a 45-degree angle into a squat position before jumping again.
  • Repeat. 

7. Dumbbell Thrusters

What better way to keep your arms engaged along with your glutes? Doing dumbbell thrusters gives an excellent job in working your upper body, arms, and lower leg muscles. 

What you need: Dumbbell 

Reps: 15 reps

Here’s How: 

  • Stand firmly with your feet a shoulder’s width apart with each dumbbell to your shoulders. 
  • Prop yourself down into a squat position with your thighs parallel to the floor. 
  • With your core tight and butt engaged, slowly raise yourself up as you extend your arms upwards. 
  • Bend the arms back down to your shoulders until you assume the starting position. 
  • Repeat. 
Weight Walking Lunge

8. Weight Walking Lunge 

This type of butt exercise engages your gluteal muscles, quads, and hamstrings while simultaneously working your arm and shoulder muscles. 

What you need: Dumbbell 

Reps: 10-12 reps

Here’s How: 

  • Stand up straight while keeping your shoulders back, a dumbbell in both of your hands. Keep your arms relaxed to your sides. 
  • Proceed to take a step forward with one leg and put your weight into your heel. 
  • Once you’ve kept your balance, proceed to bend the knee of your extended leg until you are in a lunge position. 
  • While keeping your bent leg still, proceed to move your other foot forward to achieve the same movement. 
  • Repeat.
How to do Side Lunges exercise

9. Side Lunges

This variation of lunges puts extra work on your core, glutes, and hamstrings. 

What you need: No equipment needed

Reps: 12 reps (each leg)

Here’s How: 

  • Stand up straight and clasp your hands together to your chest in a prayer position. Keep your feet hip-width apart. 
  • Step your left leg outward to the side until your right foot is extended on the other side. 
  • Bend the knee of your left leg while keeping both of your feet planted firmly on the floor. 
  • Slowly push yourself back up to a standing position. 
  • Repeat.
How to do Bulgarian Split Squats exercise

10.Bulgarian Split Squats

This exercise does a lot of good for your lower body muscles and helps improve your balance. It targets your glutes, hamstrings, quads, and calves simultaneously. 

What you need: Chair or Bench. 

Reps: 10-12 reps (each leg)

Here’s How: 

  • Stand with your back behind a chair. 
  • Place one foot back to rest on the chair’s surface. 
  • Slowly ease into a squat by bending your knee on your front leg. Maintain your balance as you do so. 
  • Carefully push yourself upward until you are back into your initial position. 
  • Repeat. 
How to do Gorilla Squat exercise

11.Gorilla Squat

This bodyweight exercise can be performed with weights, but it’s perfectly fine without. It targets your lower body muscles, specifically your glutes, hamstrings, and quads

What you need: Weights are optional

Reps: 10 reps

Here’s How: 

  • Keep your feet firmly on the ground, both of them a shoulder’s width apart. 
  • Slowly reach down while keeping your legs straight until you can reach your toes. 
  • Proceed to bend your knees out towards the sides carefully and sit between them. 
  • Hold your position for a few seconds before returning to your initial position. 
  • Repeat. 
How to do Single Leg Deadlift exercise

12.Single Leg Deadlift

If you’re looking for a more challenging butt exercise, then this variation might do the trick. The single leg deadlift is a compound exercise that works all of your muscles and improves your balance simultaneously.  

What you need: Kettlebell or Dumbbell

Reps: 8-10 reps (each leg)

Here’s How: 

  • Bring yourself to a standing position with your feet a hip-width apart, your weights in-hand, down in front of you. 
  • Begin to lean your hips forward. Slowly shift your weight to your right leg while extending your left leg behind you. 
  • Keep your balance in check while doing this. Slowly ease your left leg behind you to a lift while propelling your body forward until you form a “T” shape. Keep the arm holding the weights down to anchor your body. 
  • Carefully bring your extended leg back to your initial position. 
  • Repeat. 
How to do Curtsy Lunge exercise

13. Curtsy Lunge

This variation of lunges is excellent in stabilizing your hips and tones your glutes perfectly as you bring your legs to a curtsy. 

What you need: No equipment needed.

Reps: 12 reps (each leg)

Here’s How: 

Step 1

  • Bring yourself to a standing position with your feet hip-width apart. 
  • Motion your left foot to a curve, in towards yourself as it crosses behind your right foot. Tuck your toes and clasp both of your hands into a prayer position over your chest. 
  • Lunge yourself down carefully and as deep as you can go, with your knee hovering a couple of inches off the floor. 
  • Slowly ease your way back up until you return to your standing curtsy position. 
  • Repeat.
How to do Fire Hydrant exercise

14. Fire Hydrant

 

This variation of butt exercise is an excellent choice for strengthening both your core and glutes simultaneously. 

What you need: Exercise Mat

Reps: 10 reps (each leg) 

Here’s How: 

  • Position yourself on your hands and knees. Keep your back straight and tighten your core. 
  • Keep your knee at a 90-degree angle as you proceed to lift your one leg away from your body at a 45-degree angle. 
  • Return your leg down to its initial position. 
  • Repeat. 
  •  
how to do ClamShell exercise

15. ClamShell

The clamshell is a direct model from the Fire Hydrant, incorporating the same muscle groups: core, hamstring, glutes, and quads, but taking it a step further. 

What you need: Resistance band

Reps: 8-10 reps (each leg)

Here’s How: 

  • Loop your resistance bands around your thighs. Just above your knees. 
  • Lie on one side. Have your hips and feet stacked with your knees bent at a 90-degree angle with your head resting against your arm. 
  • Have your knees drawn in your body, feet in line with your butt. Keep one hand to your hip to maintain your balance in that position. 
  • Keep your core engaged as you raise your right knee as far as you can without lifting your left knee off the floor. 
  • Hold that for a second. Keep your glutes tight. Proceed to lower your right knee back to its initial position. 
  • Repeat. 
Resistance Banded Side Step-Best Glute Exercises

16. Banded Side Step

The banded side step works your hips and gluteal muscles perfectly. It’s a great exercise to tone and strengthen your leg muscles as well. 

What you need: Resistance Bands

Reps: 10 reps

Here’s How: 

  • Wrap a resistance band around both your ankles together. Have both of your feet planted on the ground, both a shoulder’s width apart. 
  • Slightly bend your knees with your chest up. 
  • Begin to slowly step your left foot to the side, keeping your form and stance in-check. 
  • After a second, follow your right foot in the same direction as your left foot. Keep doing so until you complete one set. 
  • Repeat. 
How to do Frog Pumps exercise

17.Frog Pump 

Despite being a relatively awkward exercise, frog pumps are your best ticket to achieving a round butt. Its deep gluteal muscle activation makes this butt exercise a must to add to your workout plan

What you need: Exercise Mat

Reps: 10 reps

Here’s How: 

  • Sit on the ground with your feet together, knees pointing outward on the floor until your legs form a diamond shape. 
  • Lie down on the floor without breaking contact with both of your feet. 
  • Similar to glute bridges, squeeze your butt hard as you lift your hips until your body makes a straight line to your knees. 
  • Carefully ease your butt back down to the floor. 
  • Repeat. 
How to do Donkey Kicks exercise

18. Donkey Kicks 

Donkey kicks works in tightening both your core and glutes

What you need: Exercise Mat

Reps: 10-12 reps (each leg)

Here’s How: 

  • Prop yourself on your hands and knees. 
  • Proceed to lift one leg as high as you can without compromising the position of your hips. Be sure to squeeze your glute muscles and tighten your core as you do so. 
  • Slowly bring your leg back down to your initial position. 
  • Repeat. 
How to do Backward Lunge exercise

19.Backward Lunge

Also called Reverse Lunges. This exercise is similar to normal lunges but puts less strain on your joints and gathers more stability to your front leg. This engages the glutes, core, quad, and hamstrings

What you need: No equipment needed. 

Reps: 12 reps (each leg)

Here’s How: 

  • Bring yourself to a standing position with both your hands to your waist. 
  • Take a large step backward with one foot. Maintain your balance as you are doing so. Proceed to bend your knee until it is at a 90-degree angle while simultaneously bending your back leg slightly. 
  • Slowly push yourself back up to your initial position. 
  • Repeat. 

The Bottom Line

Getting a perfectly round butt is possible through these butt workout exercises. But a good set of glutes is also built in the kitchen. There’s no point in your workouts if you don’t have a proper diet. 

Eating the right food such as fast-burning carbs, and protein can help you build mureap maximum results and make your journey of giving your tush the extra push it needs to work. 

Henry James

Henry James

Founder of livepowerful.com: I am a web content writer and editor who focus on studying and writing articles about health and wellness ,and believe that it is these qualities could make people healthier in life.

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