Then they noticed that her butt began to look toned and curvilinear doing some bodyweight exercises.
No matter what you call it – backside, bootleg, buttocks or ass, getting a big, round bottom seems to be on the wish list of many women today.
Get a big round ass with these super glute exercises that will make you get a round butt like no other.
Do not waste time doing exercises that do not work.
These exercises are those that work your butt and will grow to the size and shape you’ve always wanted.
xercises to increase glutes
I’m sure we all know where the gluteal muscles are. However, in case you do not know, you are sitting on them.
Neglecting these muscles will shrink, flatten, sag or even deform due to additional body fat.
So, you may be asking yourself, “What should I do to add that size, firmness, or roundness I’m trying to get?”
The answer is that you will need to do resistance training and weight training to add size and tone your buttocks to the fullest.
Here are some excellent exercises that will make your glutes grow. You will know that these exercises work when you feel the pain directly in the muscles of the buttocks the next day or two after having performed these exercises.
* The Exercises for a Big Butt must include all 3 muscles! *
In order to get a great round butt, we must understand the anatomy of the gluteal muscles. The gluteals are formed by 3 independent muscles. These muscles are:
* the gluteus maximus
* the middle gluteus
* the lower gluteus
The gluteus maximus is above the gluteus medius and is the largest of the 3 muscles. This will be the main muscle in which we will concentrate to increase the size of our backside.
However, the gluteus medius located at the upper end above your gluteus maximus and gluteus minimus, which is located at the lower end below your gluteus maximus are also very important to get that round and full shape you are looking for.
Select at random 3 or 4 different exercises to train your butt will not ensure that you will be working the three glute muscles and will leave you with minimal results.
Our task is not only to work the butt with intensity, but also to attack the 3 gluteal muscles for maximum muscle stimulation and growth.
Now let’s review these exercises.
*1. Squats *
This exercise not only tones your butt but is one of the most powerful tested exercises for the construction of the buttocks if the right weight is used.
There are several positions of the feet that can be used, but it is best to position the feet shoulder-width apart, or slightly wider apart and with the feet slightly angled to the outside.
One suggestion if you still start, would be to use a Smith machine for greater safety compared to starting to do squats with a weight bar.
Place the bar behind the neck and over the shoulders, keeping your back straight, facing forward. Always focus on maintaining good form during this exercise.
Now slowly bend your knees until your legs are parallel or even below the parallel to the ground until you feel the stretch in the muscles of your butt as you “pull” slightly outward before slowly “back” up. Make sure you do not bounce with the weight when you get down.
Keep this movement firm and concentrate on stretching the muscles of your buttocks, always maintaining the good way to do this exercise.
If you have just started, do this exercise with a light weight doing 15-20 repetitions. Rest 2-3 minutes between sets, and make a total of 4-5 sets.
While performing these exercises, try to concentrate on the use of the gluteal muscles with each repetition. As you gain more experience, increase your weight more and start doing fewer repetitions and sets. When you are finished, your buttocks should feel hard and “pump”, and a slight pain should appear in 1 -2 days later.
If you feel this exercise more in your legs, try to separate the feet more. Some research has shown that a wider posture works even more on the gluteus than on a narrower posture.
Since our goal is to get a round ass and not bigger legs, this may be a better choice. We recommend you try both and see which one works best for you.
* 2. Sumo Squats- *
If you want to tone your inner thighs while you shape your butt, this exercise is for you. There are two positions that you can use: One is to use two dumbbells, one on each side of your body, or use a single heavy dumbbell in front of you, placed hanging between your legs.
Keeping your back straight, legs spread a little more than the width of your shoulders, with your feet pointing outwards, bend your knees until your legs are parallel to the floor. Once again, try to feel that “sport” when going down and concentrate on using the muscles of your buttocks.
Here is a video that shows how to do this exercise correctly.
*3. Leg Press – *
The name of this exercise can be deceptive since it not only works your legs but also works your glutes.
Using a leg press machine, place your feet a little higher on the platform to ensure maximum stimulation of your glutes.
If you put your feet too low, you will put more emphasis on the front of the legs and less on the buttocks.
When doing this exercise focus on pushing with your heels and not fully stretch your legs when you reach the top.
Additionally, if you put your feet together you will put more emphasis on the outer part of the buttocks, thus being able to add roundness to your butt giving it that round and perfect feminine aspect.
*4. Lunges in movement – *
If you have a long corridor and you have some heavy dumbbells or weight bar, try to walk along the corridor again and again without stopping.
Your butt and your legs will be so tight that you will feel them burn!
Taking larger steps work the glutes better than taking shorter strides due to the additional stretch that is obtained in the gluteal area.
If you do not feel pain after doing this exercise, then definitely try again but with broad steps.
If you want to get some round bubbles and you can stand the pain, this exercise will definitely hit the mark and give you that big, round butt you’re looking for.
*5. Dead weight -*
The deadlift is an excellent exercise for the butt, which works the lower part of your buttocks as well as the tendons of the hamstrings.
This exercise can be done with either a pair of dumbbells or a bar.
Keeping you standing, with your feet placed about shoulder-width apart and with an appropriate weight to do no more than 10 to 15 repetitions per set, lower the weight to the ground and rise slowly again.
While lowering and raising the bar keep your back straight and your legs also almost straight – do not stretch your knees fully and keep your head facing forward.
In the first part of this exceptional video, you will be able to see how the exercises mentioned above are performed (with the exception of the 2nd)
Now if you do not want to or can not go to the gym and train with weights, this other video will show you an exercise routine to increase the glutes you can do at home:
In this other video you will see a simple routine of home exercises that you can perform using a set of anklets to add some difficulty when the previous home training stops representing a challenge for you:
Before doing these exercises to increase the buttocks, always make sure to warm up and execute these exercises correctly.
Concentrate on the muscles of your butt as you perform each exercise. Feel your gluteus working as you perform each movement.
* How much do you train your glutes? *
* In the case of homemade exercises without weight * you can do them from 3 to 5 times per week according to your physical level, if you just start you have the circuit 3 times a week resting 1 day in between, for example, Monday, Wednesday, and Friday.
When you increase your strength you can increase the number of times you perform the circuit on the same day as indicated in the video or go on to perform the routine up to 5 times per week.
You can even increase the weight in these exercises by using special weight ankles to increase the intensity of your workout.
* For the exercises with weights *
shown at the beginning such as squats, lunges, etc. It is advisable to train up to 2 times per week on separate days, for example on Mondays and Thursdays.
Being able to rest the other days or even better, train another part of the body like the arms or back.
Remember to perform the exercises correctly and increase the weight gradually to keep your glutes constantly progressing.
Ask your coach for help if necessary to perform these exercises well and avoid possible injuries.
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