8 Exercises for a Bigger Better Butt!

I like big butts and I cannot lie!! Having a big butt is something to be proud of, look at Nicki Minaj she even sings about hers!

These exercises will help your butt grow and make it strong, rounded and pert! The days of wanting a tiny tush are well and truly over. Try these exercises 3 times a week for a month and check out the difference. (Beginner 2 sets of 12-15, Intermediate 3 sets of 12-15 and more advanced 4 sets of 15-20)

Make sure you take a pick of your butt and then again after a month so you can see the difference.

Glute Bridges

-Lie on your back with your knees bent and feet flat on the floor.

-Engage your core by drawing your stomach in and pelvic floor muscle up with 30% effort.

-Keeping your feet flat on the ground, tilt your hips so that your spine slowly comes off the floor one vertabra at a time. Lift as far as you can whilst keeping good control and squeezing your bottom muscles at the top of the movement.

-Keep your shoulder blades in contact with the floor at all times.

-Slowly lower back down one vertabra at a time under good control until back to the start position.

Kneeling Squats

-Kneel on floor (put pad under your knees if you need) with hands crossed your chest.

-Engage your core, keep looking forward, sit back with your butt until you touch your calves.

-Reverse the motion, returning to an upright position.

-You can use a barbell on your shoulders to make this exercise more challenging.

Standing Leg Lift

-While standing up straight with both feet next to each other about shoulder width apart with a chair in front of you. Hold the top of the chair, engage your core and keep your balance.

-Lift one leg behind you as high as you can comfortably go.

-Slowly bring the raised leg back to the floor

-Repeat for your rep range and then switch legs.

-You can wear an ankle weight to make this more challenging.

Squat Pulses

-Standing with your feet parallel and a comfortable distance apart with your weight evenly distributed between both your legs.

-Keep your chest up, bend at your knees then hips to lower your bum down towards the ground behind you.

-Go as low as you can with control, ideally your hips would be below your knees. Keeping your heels on the ground, pulseĀ  moving only a few inches for your rep range.

-Push through the heels and stand up straight to the start position.

Ice Skaters

-Stand with your weight on one foot.

-Engage your core and lean forwards.

-Jump sideways as far as you can to land on the other foot swinging your arm with the momentun across your chest.

-On landing jump again to land on the first foot.

-Look straight ahead throughout the movement.

Bunny Hops

-Stand with your feet a comfortable distance apart.

-Bend at your knees and hips to lower your bum down towards the ground behind you. Start as low as you can while leaning slightly fowards.

-Spring forward and up as far as you can.

-Land on both feet with soft knees and repeat

Pistol Squats

-Stand holding your arms straight out in front of you and shoulder level, parallel to the floor.

-Raise your right leg and hold it there.

-Flex your right ankle so that your toes are higher than your heel.

-Keep your right leg straight and engage your core.

-Squat down as far as possible.

-Pushing throught the heel raise the body back up to the original position until the hip and knee of the supporting leg is straight.

– Repeat for your rep range and perform on the opposite leg.

Reverse Lunges

-Stand tall with your hands on your hips and take a large and controlled step backward with your right foot.

-Lower your hips so that your left thigh (front leg) becomes parallel to the floor with your left knee positioned directly over your ankle.

-Your right knee should be bent at a 90 degree angle and pointing toward the floor with the right heel lifted.

– Return to standing by pressing your left heel in to the floor and bringing your right leg forward to complete one rep.

-Complete for your rep range and then perform for the opposite leg.

 

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