The largest muscle in the human body is the gluteus maximus, and it gives your buttocks its posture. So, if you desire a big tush, there are a few methods you can perform to improve and broaden your butt size in a brief period. Those methods span from better posture and clothing styles to regular months of exercises that aim your waist, hips, and thighs to speedy and lasting cosmetic surgery.
But of all these methods, exercise is the best way to gain stamina and enhance your glute growth.
6 Exercises to Boost Your Butt Growth
1. Do Squats
Stand with your feet and shoulder wide apart. Kneel your knees and gradually lower your back towards the floor, in a way you’re pushing to settle on a chair. Get on as low as you can, holding your butt above knee level. Be in that position for a few seconds at the lowest juncture, then slowly lift one yourself back up.
Do 3 sets of 10 to 12 repeats.
To build up your hips, Squats is one of the best exercises you can do, so ensure to encompass squats in your daily exercise routine.
If squatting does not feel difficult, then put on some more weights. Hold a barbell with both hands and place it on the back of your shoulders while you squat.
- Perform Single-leg Squats For Extra Emphasis
Stand on one leg, then stoop your knee a little, ensuring that your knee does not go beyond your toes. While doing this, lift your other leg to almost above knee height. You can expand your hands or hold onto a wall or strong chair to help balance your body. Push your heel on the ground and hold on to this position for 10 to 15 seconds.
Perform 3 sets of 5-10 on each leg.
Begin with simple squats and attempt to go deeper with each repeat.
- Do Lunges
Stand with your shoulders, back, and feet wide apart to your shoulder level. Then, step ahead with one leg and slowly lower your back until your knees and legs are at 90-degree angles. Make it certain that your front knee is placed immediately above your ankle; shoving your knee above your ankle can cause muscle tension or strain. Next, grasp your back knee almost about the floor without touching it. Stick back to this position for 3 to 5 seconds before withdrawing to the starting posture.
Do 3 pairs of 10 lunges on each leg.
Then go on adding weight to improve the emphasis of your lunges. Finally, hold a small dumbbell in both hands to make this workout tougher and heighten the stamina of your exercise to get maximum benefits.
Lunges help expand your glutes for harder exercises, including deadlifts and squats.
- Walking Lunge
After making the standard lunges, take off with your front foot and move forward into a lunge on your opposite foot, rather than withdrawing to the starting position.
Work out 3 sets of 10 lunges on each leg.
Curtail knee strain by putting up with smaller steps and getting on slow. The most vital thing is your technique, alignment, and balance, not your speed.
- Bridge Lifts
Lie down on the ground facing up. First, stoop your knees so that your soles are flat on the ground and are shoulder wide apart. Then, slowly, lift your buttocks simultaneously, squeezing your hips to form a straight line from shoulders to knees. Be in this posture for 3 seconds, and then drop your body to the initial position.
Execute 3 sets of 10 repetitions two times per week, rest between each session.
These workouts support you to achieve a toned back and can also assist in preventing pains by enhancing and strengthening the gluteus muscles in your buttocks and lower back side.
You can make this exercise tougher by lifting one foot off the floor and expanding your leg to make it above your hips. Then, raise employing only one leg.
- Try Planks
Bring yourself into a push-up posture on the ground. Make your elbows bend 90 degrees and deeper your forearms to the floor. Your elbows, forearms, and fists must be steady on the floor and balance your weight. Ensure that your elbows are precisely beneath your shoulders, and twist your toes under your feet, and grab your belly button toward your back. Next, adjust your body to shape into a straight line from your heels to your head. Ultimately, employ your body and hips by tightening your lower muscles and glutes. Stay in this position for at least 30 seconds, and then take a rest.
Reiterate the exercise 3 time a day.
This exercise is good for the overall strengthening and toning of your muscles.
Try lifting one leg at a time when you are in the plank posture and stay in that position for 5 to 10 seconds. Encompassing leg lifts into your plank workout will provide your glutes with an extra edge.
Prevent pain or injury by performing this workout on a yoga mat or a soft surface. Once you start to stay in a plank position for one to two minutes, you can start heavy weight training.
Butt enlargement exercise is helpful not only to boost your butt but also for your body’s productivity. Maintaining regular exercise and a healthy diet chart will improve your overall muscle strength and growth.