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Your buttocks possess the largest groups of muscles of your body. Your backside consists of three different muscles: the gluteus maximus, gluteus medius, and gluteus minimus, known for their power and strength.
Your butt muscles not only help you to walk, sit, run, and jump comfortably, but they’re also well-known for their voluptuous appearance. Like other body parts, your buttocks can vary in shape and size. And if your butts are not as you’d desire, then don’t worry! There are ways to help increase your butt size and shape.
5 exercises To Boost Your Butt
Before starting the exercise, here is a caution! First, start the exercise slowly with only one set of each exercise. Then, as you become comfortable with the exercises, you can work out two or three sets of each.
1. Glute bridge Exercise
This exercise is safe for beginners; the glute bridge exercise segregates and strengthens your hips, muscles, and core while also enhancing the shape of your hips.
Steps to perform this exercise:
Lie down on your back with your knees folded and feet fixed on the floor. Place your arms at your sides with your hands flat on the floor. Shrink your abdominals and hips muscles, push your feet into the floor, and lift your buttocks off the ground. Your body should align with your shoulders and your knees. Pause in that position for 5 minutes, then gently lower to the initial position.
2. Jumping squats Exercise
This muscular plyometric exercise will increase your heart rate and support strengthening your hips, calves, and hamstrings.
Caution: If you have any problem with your knees or ankles, even hips, or you have any difficulty with balance, consult a physiotherapist before trying this exercise.
Steps to perform this exercise:
Stand in a squat pose with your feet a little wider apart than shoulder-width and your arms on your sides. Bring down your body until your thighs, and your knees are at an equal level. As you squat, shift your hands out in front of you and palms joined together. Push yourself in an up and down motion. Try to propel your feet at least 3 inches from the floor. Spread your arms to help yourself with momentum.
3. Walking lunge with Dumbbell
Walking lunges exercise is an excellent way to enhance, build and tone your hip muscles. While also aiming at improving your balance.
Caution: If you have any problems with your knees, ankles, and buttocks, consult a physiotherapist before attempting this exercise.
Steps to perform this exercise:
Hold a dumbbell in each one of your hands with your limbs at your sides. Stand up with feet around hip-distance apart. Come forward about 2 feet with your left foot. Fold your left knee near the floor until it gets parallel to the floor. This is known as the forward lunge position. Stay still and hold on to this position for a few seconds. Then take a move forward with your back (right) leg, and make the lunge again with the left leg.
4. Single-leg deadlift Exercise
The single-leg deadlift is an intermediary to advanced move that aims at your hip muscles. It also tests your balance and basic stability.
Steps to perform this exercise:
Hold a dumbbell or weight in each hand. Place your hands before your thighs. Then stand with your weight on your right side with a slight fold in the knee, involve your core muscles in doing so.
Start the move by hinging at your back. As you hinge, keep the weights drop down in front of you with palms facing each other. Your upper body will bend toward the ground as your left leg goes straight backward, and your right foot remains fixed on the floor. Hinge gently until your left leg is equal to the ground, without losing your balance. Then slowly bring back your leg to the starting position.
5. Clamshell Exercise
The clamshell works on the core back muscles known as gluteus medius and minimus, generally neglected when executing exercises like the squat or deadlift. Smaller in size than the gluteus maximus, gluteus medius, and minimus help alleviate your pelvis, stop lower back pain, and balance out your lower body.
Steps to perform this exercise:
Start the exercise by lying on your left side with your legs packed in, your head on your left limb, and your right hand on your buttock. Turn your hips and knees to create a 90-degree angle. Your feet should be in one line with your hips. Employ your core muscle and raise your right knee as high as possible while retaining your feet together. Keep your left knee in touch with the ground and hips stacked. Do not turn your butt back. Instead, hold your knees at the top for a few seconds before slowly bringing them down to the initial position.
Conclusion:
These exercises will help you enhance and tone your butt, but these targeted exercises can help boost up the form and size of your buttocks only when practiced regularly. You won’t see results at once. So keep practicing and be beautiful.
