The butt is a muscle group that is often neglected by both men and women. The gluteal muscles are the largest muscle group in the body, yet they are often not cared for. This neglect can lead to a flat butt, which has been an issue for many people over the years.
There are many misconceptions about how to tone your butt and what exercises should be done to get a rounder butt. To help you understand how to exercise your gluteal muscles, we will go over what is necessary to do so and what exercises you should do at all costs.
One of the most common complaints women have about their bodies is that they wish they had a rounder, fuller butt.
Rounder and fuller butt is a goal for many women. But why is it so hard to get? What are the essential moves for a rounder and fuller butt?
The 5 Essential Moves For A Rounder & Fuller Butt:
Squats are the best exercise for your butt because they work on your lower body muscles. The best type of squat is a deep squat.
To do squats you should stand with your feet shoulder-width apart and toes pointing forward. The weight of your body should be on the balls, as well as your arms and head. You should start by bending your knees first until they are at an a90-degree angle, then you will push back to a standing position while inhaling.
Lunges are another great exercise that will help to give you a rounder and fuller butt. They work on your legs and butt muscles, so they’re perfect if you want to tone up those areas.
To do a lunge, stand up straight with one leg forward and slightly bend the other leg. Bend at the waist and lower yourself until the top of your thighs are parallel to the ground. Press back up and repeat five times, doing three sets of 10 lunges each. This is another great exercise that will help to give you a rounder and fuller butt.
Deadlifts are one of the most time-tested, effective, and safest exercises in the gym. They work out a lot of muscle groups in your body including your legs, back, and hips. Deadlifts are excellent for both men and women because they can effectively build muscle mass while also strengthening your core.
To do the deadlift, you’ll need a barbell and weight plates. To begin the deadlift, stand with your feet hip-width distance apart, toes pointing straight forward. Grip the barbell with an overhand grip and arms just outside your legs. Keep your back arched like a bow sprinting but do not allow it to round or arch too much or you may risk back injury.
Keeping your knees behind you, bend at the hips and lower your back down towards the floor. Keep your arms close to your body to protect yourself from injury during the movement. Push through with your legs and then drive with your arms to stand up straight again. Lower down until you can feel a stretch in both of the hips.
4) Glute Bridges
Glute bridges are an exercise that will help you build your butt muscles. They’re relatively easy to do and you can do them anywhere at any time, so they’re worth adding to your routine.
To do the glute bridge, lay on your back with your knees up and feet on the ground. Keep your hips stacked over your knees and squeeze the bum muscle that’s between them. Then keep squeezing while you lower yourself down until only your head and shoulders are above the ground, then reverse back to starting position.
5) Donkey kick
The donkey kick is an excellent exercise that targets your butt muscles. It is an easy, low-impact exercise that you can even do at your desk. To do Donkey kicks, simply stand with your feet hip-width apart. With both hands on the floor, straighten one leg, then bend your knees and kick your foot into the air. Then switch, bending your knees and kicking the other foot into the air.
How Many Reps And Sets Are Enough?
This is a question most people new to weight training have in the back of their minds. But, with so much conflicting information out there, it’s hard to know what is an appropriate number of reps and sets. Some say do 12 reps per set while others say you need 4 reps per set.
The truth is if you want to see results quickly, do 3-4 sets with weights you can lift at least 10-12 quality reps. If you can lift more than 15, think of increasing the weight.
4 Tips to build bigger muscles in the butt
1) lift heavier weights
2) do quality reps and not quantity
3) Make sure you are doing glute targeted exercises
4) Eat a balanced diet and drink plenty of fluids
The secret to having a rounder and fuller butt is by doing exercises that target the specific muscles. The above exercise will help you see maximum results if you put in the work.