Friday, April 11, 2014
3 Exercises for a Bigger Butt
The best way to get a bigger butt is through exercise. In people who are fit, the size and shape of the butt is determined by the gluteal muscles or glutes, primarily the gluteus maximus and to a lessor extent, the gluteus medius and gluteus minimus. Although bodybuilders go to a gym and perform squats, dead lifts, and lunges to build and shape these muscles, here are three exercises to get a bigger butt that don't take nearly as much time or money.
Get down on your hands and knees with your palms flat on the floor and shoulder width apart. Lift your left leg so that your thigh is straight out behind you, bend your knee at a 90 degree angle, and then repeatedly press upward. Repeat with the right leg.Start with ten and work up to forty. Once you reach forty, if you have ankle weights you can use them to increase resistance.
Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Without allowing your lower back posture to change, raise your right knee and ankle straight out to the side. Keep your toes flexed towards your nose and keep your knee bent at 90 degrees. Lift your knee as high as possible. Complete all reps, switch legs, and repeat. Start with tten and work up to forty. After reaching forty, you can add ankle weights if you have them.
Stand with your feet shoulder-width apart or a little wider. Bend your knees into a squat, keeping your feet flat on the floor, pause, and then stand back up without using your hands or arms to assist. Start with as many as you can do comfortably and work up to sixty repetitions Some people have difficulty squatting all the way down without falling backwards. In that case, don't go all the way down. Just squat down as far as you can without falling over. Eventually, though, you want to go "ass to the grass" (below parallel) if you can in order to fully develop your glutes.
You should do this workout at least three times weekly, but if you can, do it every day. This workout is not like a multi- set weight training workout, where you need to allow your muscles to recover. Once you reach your goal of having a bigger butt, you can work out just three times weekly to maintain it.
Do you want to naturally gain up to 2 ½ inches to your butt FAST? Are you looking for a bigger butt program that is easy to learn, understand, perform, AND stick to? To start making your butt bigger, rounder, and tighter TODAY, click here!