5 Effective Exercises That Are Sure To Increase Your Buttocks

My ‘not so fat’ assed ladies have been begging me to do an article on how to have a bigger butt so o decided to oblige. One thing you need to understand is that the only way to get that ass is to continuously exercise and eat your protein. We all have buttocks; some big, some small and some really toned. So we will be checking out 5 simple (not so simple) exercises for a firmer butt. You should have in mind that a firm booty doesn’t happen overnight, so you’ll have to do these workouts continuously to see results.

1. DONKEY KICKS:

How to do it : For Donkey kicks begin on all fours then extend your right leg out behind you, slightly off the floor. Raise your leg, squeezing your bottom as you do. Keep it straight so your foot is just higher than your hips. Slowly lower your leg back down to just above the ground and repeat. Change legs halfway through each set.

2. BEAR LEG PLANK LIFT:


How to do it : Begin in a plank position with your shoulders stacked above your wrists and your body in a straight line between the top of your head and your heels. Lift your right leg and bend the knee 90-degrees, bringing your heel toward your butt. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your right knee back to meet your left knee to complete one rep.

3. SIDE LEG DEAD LIFT:


How to do it : Stand on your right foot with your left leg bent in front of you, knee at hip height. Engage your glutes as you slowly fold forward, reaching both hands towards the ground as you extend the left leg straight out behind you. Pause, then return to starting position with control to complete one rep.

4. SQUATS: Squats are certainly the most common type of butt exercise out there.


How to do it : Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back and down like you’re sitting into an imaginary chair.

5. LUNGES: Lunges are also very effective for that butt you want.


How to do it : Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

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