How to get a Bigger Butt and Stronger Glutes For Girls | ( Butt Workouts for maximum gains)
Glutes Maximus is one of the largest muscles groups in your body which help you with various day-to-day tasks like walking, running, jumping, sitting etc. Along with being used in so many different physical activities, the glutes also have an important role towards the whole aesthetic of your lower body. Having a bigger and rounder butt is always a good thing whether it be a girl or a boy.
Consider the following article as a guide for the girls to get a bigger butt efficiently. The general aim of a casual trainer is to be fit and have a good looking body. Now everyone knows that a good looking butt can be huge aspect of having a nice body. Hence, go through this article to solve many of your queries like
How to get a bigger butt?
What are the exercises that make your butt bigger?
But(t) let’s keep the focus directed towards the girls for this article.
When it comes to having a bigger butt, some extra effort is needed because of the size of the muscles that is to be worked on. The activation of the glutes and corresponding muscles can be done easily and efficiently with the most basic bodyweight exercises. But actually working on the muscle for visible gains is slightly challenging. But don’t you worry. With the list of exercises mentioned below you’ll have a bigger and rounder butt in no time.
The below mentioned list of exercises will not only give you a good looking bum but will also make stronger day by day. As most of the lower body exercises involve the active participation of the core, it would be a mistake to not work on your lower body. It’s a win-win situation if you ask me.
Anyways, let’s get started with the list of exercise so you can confidently rock the pair of jeans you like so much.
1. The Squats-
Which is the most basic bodyweight exercise for the lower body? Well the answer for that always be ‘Squats’.
Squats are a very beneficial exercise for the lower body and the aesthetic of your butt. According to some studies, squats even though being a compound movement, works better for glute development more than the isolation exercises meant for the glutes. This pushes the squats at the top of list as the most efficient glute workout.
Perform at least 3 sets of 10-15 reps every day for maximum gains.
Steps to perform Squats:
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your butt towards the ground until your upper thighs are parallel to the ground. Make sure to have a neutral spine and neck position.
- Push through the ground and get back into the starting position.
(You can keep your arms in front of you parallel to the ground for balance.)
Once you’re able to grind away 2 sets of squats without breaking a sweat, try different variations of the squat that will help in targeting the glutes better. For E.g. the sumo squats.
2. A Glute bridge
The glute bridge exercise is an isolation workout for the glutes. This exercise will be beneficial (especially for the girls) to get that rounder looking butt. This exercise also includes the hamstring and the core when done with proper form.
Steps to do the glute bridge:
- Lie down on your back with your knees bent completely and feet flat on the ground. Keep your arms on the ground to hold and support your position
- Using your butt push your waist upwards so as to make a straight line from your shoulders to knees.
- Pause for a few seconds and then return to your starting position.
Perform at least 2 sets of 10-15 reps. Once, you are habituated with the form and posture try the single leg glute exercise. It is the same as Glute Bridge, but is performed using only one leg at a time. Try performing 7-8 reps on each leg with the other folded towards the thigh of leg you are going to perform the exercise.
This should make up for a solid part of your glute workout.
Lunges are a great butt workout because of its dynamic movement. This is a slightly intense workout which involves the hamstring and quad muscles too. This makes lunges beneficial for the entirety of your lower body.
Lunges will greatly increase your lower body strength, along with increased stability and explosive energy. Lunges alone can be very beneficial for your glutes. Hence, definitely add this workout to your daily workout routine and max out your butt gains.
How to do lunges :
- Stand straight with your feet close to each other and hands on your waist.
- Take a step with one leg and squat bending both your knees.
- Go down until the upper thigh of your front leg is parallel to the ground.
- Then push through the ground, take your leg back get into the starting position
- Repeat with the other leg.
Perform 3 sets of 15 reps and gradually increase the number of sets to increase the volume of you work out. After a month of working out try a different variety of the lunges for examples the ‘walking lunges’. Keep on trying different varieties to keep it interesting and moreover get better results.
4. Glute kickbacks
Glute kickbacks are a great exercise for quick results. It efficiently activates the glute muscles and increases the blood flow in that region. Moreover, it works on the hamstring to give your butt an allover bigger and rounder aesthetic.
How to do glute kickbacks:
- Get down on all four limbs. Keep your hands completely straight.
- Embrace your core and keep a neutral back and neck.
- Then shift your weight on one leg and push the other leg upwards through the heel.
- Repeat wth the other leg.
The glute kickbacks can also be done standing straight. This opens an opportunity to use various equipments for increased difficulty of the workout
To conclude this article I would just like to add that everyone is beautiful the way they are. It’s just a matter of being comfortable with your appearance.
With that being said, it’s not a bad thing to try and change the way you look. If you want to look a certain way it’s completely your choice and comfort level. There’s nothing wrong with trying to have a bigger butt.
So, go ahead and add the following exercise to your workout routine to achieve your big butt goals. Perform these exercises with good form and posture and on a regular basis to see results.