If you have a flat behind and want it more bulky, you need to perform a series of exercises to gain muscle volume, so pay attention to the difference between toning and muscle building. If you want to just tighten the area, you should do activities that tone the buttocks. So if what you want is to have a bulkier rear, continue reading this OneHowTo.com article that tells you how to exercise to get a bigger buttocks.
First of all, we should explain that to gain muscle volume you should do few reps but that are more demanding each time, for example, working with weights or resistance. That's how to increase muscle size and not simply harden it.
This first exercise to get a bigger buttocks is the squat, one of the most popular and one of the most effective ways to gain muscle mass and strengthen both legs and back too. To do them you should stand up straight, bend both your knees forward and make sure you take your buttocks away from your body as much as you can, making sure your knees are not over the tips of your toes, or you could get an injury.
Ideally, do 5 series of 10 reps each. You can boost its effectiveness by adding dumbbells. Read the following article to learn how to do squats with dumbbells.
Skipping rope is another great exercise for getting bigger buttocks. It is a high impact and intense activity that will help you gain muscle volume in the rear and legs. Though you have surely skipped as a kid many times, to do it as an adult it's recommended to control the speed of each jumps to avoid any wrist injuries and to jump with your back straight.
We invite you to follow the recommendations, especially if you lead a sedentary life. Do 5 minutes of exercise as quickly as possible.
Jogging, among other benefits, helps you gain muscle volume in the buttocks. However, to achieve your goals faster, it is preferable to do short and intense runs rather than light jogs for longer periods of time. The latter will make you slimmer, while the first way will increase muscle and give you a bigger buttocks.
Another useful exercise to get a bigger buttocks is to get on all fours on a mat on the floor and raise your right leg while bent, as much as you can. With quick movements, do 5 series of 10 repetitions with each leg. For more effort, add ankle weights.
The stride is also useful to increase the size of your butt effectively. To do it properly you must take a long stride with one of your legs, holding all of the weight with the leg you have in front of you while you carefully bend it as you can see in the picture. It's important that your knee is not in front of your toes but go as far down as you can and go up once again. It's important to go as far down as you can but making sure you can get back up, you'll have time to go further down the more you practice.
Do 5 series of 10 reps for each leg.
It's very important to do these exercises to get a bigger buttocks at least 3 to 4 times a week, but making sure you give yourself a day's rest in between so you don't wear your muscles out and have pins and needles. It's also recommended to do cardiovascular exercises to keep in shape and favor fat loss in our body.
Use the elliptical trainer, jog, run, swim, cycle or do aerobic exercises such as steps or zumba which are excellent alternatives to stay healthy and in shape.
You shouldn't rule out the importance of a healthy diet that helps you keep the figure you want and your glutes cellulite-free. To do o you can take a look at the following articles:
- The best juices for cellulite
- How to avoid cellulite through diet
If you want to read similar articles to How to Exercise to Get a Bigger Buttocks, we recommend you visit our Fitness category.