The Best 6 Exercises for A Bigger, Rounder, Lifted Butt for Women at Home: No Equipment Needed

If you want your butt to get bigger, be rounder, and be lifted, you will need to develop the muscles I mentioned above. The series of 6 exercises for the butt that I propose to you I guarantee you that this will do. This is a home workout, and you will not need any equipment because you will perform it only with your body weight.

I noticed that in general women have two big problems or let’s call them areas of interest when it comes to training.

I often hear the questions: “how do I have a flat stomach?” and “how can I have a bigger, rounder, lifted butt?”. It seems normal to me given the fact that they are the most feminine areas and the ones that give a beautiful and harmonious shape to the body.

You want a sexy and toned abdominal area as much as you want a bigger, rounder, lifted butt. And obviously, you want to be able to present a swimsuit or underwear as sexy as possible on a beautifully toned and shaped body.

Where to start? What needs to be done? How to enlarge, lift, and round your butt to create an enviable figure regardless of clothing?

Let’s start by seeing some information about the butt’s anatomy.

Anatomy of the buttocks

Photo Source: Biology Dictionary

To contour the butt, you must take care to train each buttock muscle.

3 Muscles make up the butt:

1. Gluteus Maximus – is the largest gluteal muscle, it is located in the lower part and its development leads to the lifting of the entire posterior.

2. Gluteus Medius – mostly covered by gluteus maximus.

3. Gluteus Minimus – the smallest gluteal muscle, located deepest in the body.

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The Best 6 Exercises for A Bigger, Rounder, Lifted Butt

If you want your butt to get bigger, be rounder, and be lifted, you will need to develop the muscles I mentioned above. The series of 6 exercises for the butt that I propose to you I guarantee you that this will do.

This is a home workout, and you will not need any equipment because you will perform it only with your body weight.

Generally working your legs, you will also work your butt. And what woman wouldn’t train her legs too??

Let’s see the best 6 butt-lifting exercises:

1) Glute Bridges – 20x

2) Sideline Clamshell – 10x (each leg)

3) Side-Lying Hip Raise –10x (each leg)

4) Single-Leg Glute Bridge –10x (each leg)

5) Single-Leg Deadlifts –10x (each leg)

6) Curtsy Lunges –10x (each leg)

10 seconds rest between exercises

Repeat 2x for beginners, 3-4x for intermediates, 4-6x for advanced – 2-3x / week.

1. Glute Bridges

A glute bridge is a simple, yet versatile exercise that helps you activate and strengthen your glutes teaches you to extend your hips while maintaining a neutral spine and braced core and lays the foundation for you to progress to bigger and better booty-building exercises.

Targets: The main muscles hit will be your gluteus maximus, thighs, hips, core, and hamstrings

How to do it:

•      Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart.

•      Bend your elbows to 90 degrees so that only your upper arm is on the ground.

•      Then drive up through your heels and upper back to lift your glutes off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back/

•      Do not push backward off your heels. Make sure you are driving straight up and that your knees aren’t caving in.

•      Squeeze your glutes for a second or two at the top and lower back down to the ground before repeating.

•      You should feel this move in your glutes and hamstrings and not in your low back.

•      Do not rush through glute bridges. Take time to hold at the top and feel the glutes activate.

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2. Side-Lying Clamshell

GIF Source: 24 Life

How to do it:

•      You’re going to lay down on your mat, and you’re going to start in a line position with your hips bent at about 135 degrees and the knees at about 90 degrees.

•      Your neck should rest in your left arm, or on the ground, and your right arm it’s going to be breast on top of the hip.

•      Push your hip down so that you can get a gaping foot together, then you are going to lift the top knee off the bottom knee opening-up.

•      Lower it back down and lift it back up.

•      After the chosen number of reps, switch to the other side.

3. Side Lying Hip Raise

GIF Source: Pinterest

How to do it:

•      Lay down on your mat on your side, placing your forearm down on the floor, your other arm should rest on top of your hip, you gonna square your pelvis.

•      Your bottom line is bent at a 90-degree angle and your top leg is straight.

•      From here, you’ll lift the hip, up and down.

•      Keep your core tight and the ribs down.

•      Push the floor away with the shoulder so that you don’t feel the tension in the shoulder.

•      After the chosen number of reps, switch to the other side.

4. Single-Leg Glute Bridge

GIF Source: Gfycat

One of the most effective bodyweight exercises for your butt is the single-leg glute bridge. This is an incredible high-tension exercise for building your butt, quad, and hamstrings.  

How to do it:

•      You’re going to start off laying down on your mat.

•      Bring both your legs together, with your knees bent.

•      For your single leg bridge, you’re going to lift one leg. As you press up, you’re going to focus on just one leg (keeping in your heel of the leg that’s on the floor), and you’re just going to press those hips up and down.

•      You want to keep the toe pointed on the leg that’s in the air to engage that quad on that side and then, as you press up through the heel on the opposite leg that’s in the bridge, you’re going to feel this in the glute area. the hamstrings, and the quads.

•      So, the entire thigh area is working here.

•      After the chosen number of reps, switch to the other side.

5 Single-Leg Deadlifts

This is one powerful movement, and maybe is one of the best butt exercises you’re not doing. This exercise is very useful for athletes.

How to do it:

•      Stand on your right leg with your left leg in the air behind you, keeping your shoulders back and your back straight.

•      Hinge forward and reach your hands towards the ground.

•      Return to the starting position and repeat.

•      After the chosen number of reps, switch to the other leg.

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6. Curtsy Lunges

The Curtsy Lunge is a great exercise to stabilize your hips. The movement is a variant of a standard lunge, but you hold your lower body in the position of a curtsy for additional glute strengthening.

Targets: quadriceps, adductors, glutes, hamstrings, and calves.

How to do it:

•      Stand with your feet hip-distance apart and let your arms fall at your sides.

•      Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart

•      Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.

•      Slowly return to the standing curtsy position.

•      Repeat the lunge on the other side.

Conclusion:

It seems that training for a bigger, rounder, lifted butt is not difficult to do and I don’t think that if you want this, you will not be able to adapt your training.

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