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Physical Exercise and Bodybuilding

Healthy Exercises That Can Make You Have Bigger Buttocks

A lady with nice-shaped buttocks always looks stunning and beautiful. She always carries herself high above her equals and undoubtedly, in our society today, one would agree with me that a lady with nice body curves has a lot of opportunities that await her.

Health practitioners say, having a big backside is not just for aesthetic purposes, but it also has its health benefits too especially for a young woman. So in this article, I will be taking you through some very simple exercises that must not be taken for granted if you want to have bigger buttocks.

Here we go!

1. Hip thrusts: These are some of the most popular and effective exercises for growing and strengthening the glutes.

Start by:

• You can sit on the floor with your shoulder blades resting against a secured bench that’s either against a wall or secured to the floor.

• Next, bend your knees and have your feet about hip-width apart.

• Drive your heels into the ground, brace your core, and push your pelvis upward by squeezing your glutes.

• Your shins should be vertical, your torso parallel to the ground, and your knees bent at a 90-degree angle. Avoid pushing with your lower back.

• Then, gently bring the weight back down.

• Aim for 8–12 reps of 2–3 sets.

2. Frog pumps: The name of this health exercise might sound funny but it can help in boosting the size of your buttocks

Start by:

• Lying on your back with your knees facing out and the soles of your feet together.

• Squeeze your glutes and lift your hips off of the ground, then lower them back to starting position.

If you want to do this exercise at the beginning of a workout, do it about 15–20 times repeatedly. If you want to do this exercise at the end of a workout, aim for as many reps as possible. You can as well aim for more than 20 reps and you will feel the burns.

3. Glute bridges This is a very good exercise for everyone as it is also not too complex to understand and also try. You can perform this exercise with a dumbbell or loop band, or without any exercise equipment. This automatically means you can do it in a gym and also in your home, on the field, or anywhere.

Start by:

• Lying on your back with your knees bent and arms at your side. If you’re using a dumbbell, hold this across your hip crease. Your feet should be 12–16 inches (30–40 cm) from your butt.

Press into your heels, brace your core, and push your pelvis upward by squeezing your glutes. Ensure your chest does not lift during this movement.

Hold for 2 seconds and lower your hips back to the ground. This is one rep.

Complete 8–12 reps of 2–3 sets.

4. Leg kickbacks: This is a low stressful exercise and it improves and stabilizes your core and lower back, and targets your glutes. This is a good exercise too that can help increase the size of your buttocks.

Start by:

• Putting your hands on the floor and it should be aligned under your shoulders

• Your knees should be aligned under your hips. Engage your core and ensure your spine is in a neutral position.

• Push your right heel backward and slightly upward toward the ceiling, straightening your leg.

• Try not to rotate your hips or shoulders.

• Perform 8–12 reps of 2–3 sets on each leg.

5. Clamshells: This exercise might be a bit difficult for beginners, but when you continue it becomes easier.

Start by:

• Lying on your right side with your knees bent at a 90-degree angle, your right elbow bent, and your head resting on your right hand.

• Keep your spine in a neutral position and your shoulders, hips, and ankles in a straight line.

• Keeping the backs of your heels touching and core engaged, slowly lift your knee about 45-degrees up and pause for a moment.

*Note that your toes should also lift, but keep your heels together*

• Return your knee to the starting position.

• This is one rep, complete 20 reps on each side.

6. Side-lying hip abduction: This is a simple exercise and you can start by:

Start by;

• Lying on your right side with your legs stacked straight.

• Squeeze your glutes and lift your left leg vertically. Hold for 2 seconds and return to the starting position.

• Complete 8–12 reps of 2–3 sets on both sides.

*For an extra challenge, try this exercise with a loop band*

13. Squats: This is a common exercise for those who want to increase the size of their buttocks as many squat variations can help build strong, taut buttocks.

Stand by:

• Putting your feet slightly wider than hip-width apart and your toes should be slightly pointed out. Also, your hands should be on your hips or in front of you.

• Slowly push your hips back into a sitting position while bending your knees.

• Avoid driving your knees forward and instead focus on hinging your hips back, as if you’re sitting in a chair.

•Continue to lower yourself until your thighs touch your legs. Then, hold the position for 2–3 seconds and slowly lift back up into the starting position.

• Perform 8–12 reps for 2–3 sets.

With these exercises, you can achieve great results whether at home or anywhere. But it is advised you have a gym instructor to help you understand and also get these steps correctly as these would help you achieve great results.

Source: Healthline

Content created and supplied by: ErickssonDGreat (via Opera News )


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