Here is a list of 8 great exercises to make your butt bigger, firmer and rounder along with instructions and images on how to do them. The exercises are the following:
1. Glute Bridges
2. Clam Shells
3. Hip Thrusts
4. Donkey Kicks
5. Side Kicks
6. Step-Ups
7. Single-Leg Deadlifts
8. Side-Lying Leg Lifts
1. Glute Bridges
1. Lie on your back with your knees bent and your feet flat on the floor.
2. Push your hips up so that your body forms a straight line from your knees to your shoulders.
3. Squeeze your glutes and hold the bridge position for a few seconds.
4. Slowly lower your hips back down to the floor and repeat.
5. For an extra challenge, try lifting one leg off the ground while you hold the bridge position.
2. Clam Shells
Clam shells are a great exercise to help strengthen the glutes and core. To perform a clam shell, start by lying on your side with your knees bent and feet together. Place your hands under your head or on your hip.
Engage your core, then slowly lift your top knee as high as possible while keeping your feet together. Hold for one to two seconds, then slowly lower your leg back to the starting position. Repeat 10-15 times before switching sides.
For more resistance you can add a rubber band between your legs like on this illustration
3. Hip Thrusts
1. Set up a flat bench or box in front of a weight rack.
2. Place a barbell across your hips, just below your belly button.
3. Place your feet firmly on the ground, slightly wider than hip width apart.
4. Keep your core and glutes engaged.
5. Push your hips forward and up as you drive your feet into the ground.
6. Squeeze your glutes and pause at the top before lowering your hips back to the starting position.
7. Repeat for desired number of repetitions. This exercise can also be performed without weights
4. Donkey Kicks
1. Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
2. Engage your core by pulling your belly button into your spine and maintaining a neutral spine.
3. Lift your right knee off the floor, keeping your knee bent and your foot flexed.
4. Push your right foot up and back, squeezing your glutes as you extend your leg behind you.
5. Pause for a second at the top, then slowly lower your knee back to the starting position.
6. Repeat the same movement on the left side.
7. Complete 8-10 repetitions on each side for 1 set.
5. Side Kicks
6. Step-Ups
1. Stand in front of a step or box that is roughly the same height as your knee when bent.
2. Place one foot on the step.
3. Bend your knee and hip to lower your body until your front thigh is parallel to the ground.
4. Push through the heel of your foot on the step to straighten your leg and stand up.
5. Lower your back foot to the ground and repeat the movement with your other leg.
6. Continue alternating legs in a controlled manner for the desired number of repetitions.
7. Single leg deadlift
Single-leg deadlifts are a great exercise for strengthening your glutes, core, and hamstrings. They are a unilateral exercise, meaning you are working one side of your body at a time. To do a single-leg deadlift, stand on one foot with a slight bend in your knee.
Keeping your back flat, hinge forward at the hips and reach your opposite leg behind you. Keep your chest up and your arms out in front of you as you lower your torso until it’s parallel to the floor. Engage your glutes and hamstrings to stand back up to the starting position. Repeat on the opposite leg.
8. Side-lying leg lifts
Side-lying leg lifts are a great exercise for strengthening your core, lower body and especiallly your glutes. To perform a side-lying leg lift, start by lying on your side with your head facing up. Bend your knees and place your bottom leg in front of your body and your top leg behind your body.
Make sure your feet are together and your back is straight. Next, lift your top leg up towards the ceiling and hold it there for a few seconds. Slowly lower it back down and repeat. You can increase the intensity of this exercise by adding a resistance band or ankle weights. Be sure to keep your core engaged throughout the movement
So, there you go, the 8 best Exercises for a Bigger, Firmer Butt. For the best possible results you should do these exercises 3 times a week. You can do all of them or just a few, its up to you but doing them regularly will give you the results you are longing for. Just be patient and don't try to do to much to fast as this will only lead to overtraining and exhaustion. Just increase the number of repetitions and/or the resistance slowly as you get stronger and you will soon notice your butt getting bigger, firmer, rounder and SEXIER. If you want more butt exercises I can recommend this butt building exercise program. It is called Unlock Your Glutes and it contains every possible exercise you need in order to build a great butt.
You get Unlock Your Glutes HERE
Finally, make sure to eat well after each workout. This is important in order to let your body recover between workouts. Good natural foods such as fruits, vegetables, meat, eggs, cereals and milk are great and contains the carbohydrates, proteins and other nutriens needed in order to recover betweeen workouts. Nuts, and fatty fish such as salmon contains good protein and fatty acids which are not only good for your heart and general health but also known to making your butt bigger by adding som fat to it as well as muscles.
So all that is left is to get started. Do the exercises regularly and make sure to eat well and you will soon notice how your butt gets bigger, firmer and sexier.
Wishing you the best of luck.
Jojo
