Everyday I go online and look at fitness topics and the one topic that is consistently number one is ” How To Get A Bigger Butt” now, I wrote about this before and explained that a large part of this is genetic. But, since y’all don’t care about your aunts hips I figured I’d cover the fitness side of this spectrum. So let’s dig into what it’s going to ” really” take to get that ass you want.
It’s going to take a combination of cardio and weights to build a bigger butt. In order to change the body you must challenge it past what it’s accustomed to, adding heavier weights will build lean bigger muscles . Cardio such as running and walking doesn’t really challenge the glutes enough to change the muscle, unless your sprinting( CC: every track runner in America ) but they can be used for fat reduction. Stair climbing and incline hill walking are a bit more effective, but no substitute for the weight training. When it comes to weight training you have to exhaust the muscles so lifting semi-heavy for a high number of reps ( 12-15) is how you create change. Gradually start adding heavier weights to your routine in order to make this work and contract the flute muscle by squeezing them on all extension motions.
Hell raises are the perfect exercise for a rounder butt. You can do it without any equipment or if you want a faster muscle growth in the hamstrings and glutes you can use ankle weights , resistance bands, or the weighed machine at your local gym.
Get down on the ground on all four in a tabletop position. Push one leg backwards toward the ceiling, keeping it bent at the knee at a 90 degree angle. When you reach the top of your movement flex your glutes for a second. Start lowering your knee back at the start position as you exhale and cross it over the opposite knee. Start with ten repetitions for each leg and slowly increase the count as you feel stronger.
Side plank abductions:
1. Start in a modified side plank position, with your top leg extended over your bottom leg
2. Lift your top leg as high as possible and then lower it back down.
1.Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
2.Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
So now that we covered a bunch of workouts that I personally cosign for getting the butt you want. I also want to explain that exercise alone isn’t enough. You also have to pay attention to your diet. If you’re familiar with fitness trends, you might think this means to eat more protein. While it’s true you need more protein in order to help build your muscles, protein won’t help your butt in specific. Loading up on extra protein simply won’t help your butt get bigger by itself, though eating protein right after working out is a good idea.
One thing you will want to do with your diet is to change up the kinds of carbohydrates you eat. Try to cut out as many refined carbs as possible. That will help keep your weight and your shape at a decent level. Also, pay attention to where you tend to store fat. Many women store fat around their hips and their butt, which means that increasing the amount of calories you take in will help you get a bigger butt if that’s how your body works. However, if you store fat elsewhere, then losing weight first is a better idea.
Now that you have the tools, go fourth and prosper … Sundress season is coming.