Women spend quite a lot of time worried about their butts. It’s usually either too small, too big, too wobbly, too floppy, too firm, or too saggy. Every woman has tried a special treatment or taken magical butt pills in a bid to get a bigger bottom.
Ideally, most women would want a bigger bum and have probably tried everything to get it and not succeeded and are still unhappy with the size of their posterior. We know exactly how you feel and feel your pain, but no need to worry as you have come to the right place to help reach your body goals.
These 3 exercises are guaranteed to get you closer to your body goals!
1. Barbell Squat
Squats are an excellent and proven way of training your bum. You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.
Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you'll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you're doing squats properly.
If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.
Lunges are another exercise that works your glutes.
Here are several different types of lunges:
As a refresher on how to do a lunge, let's review the stationary lunge with dumbbells.
Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes. At this time the other knee will almost touch the floor; then come back up. Do all of the reps with one leg forward and then continue with the second leg.
Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells). Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.
This is where it's time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don't hyper extend your knees. Do 3 sets of 8-12 reps.