Intro
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?
On a quest for wiggle room? I’ve got you covered, as long as you’re willing to put in the time. While there are all sorts of exercises that promise a bigger, firmer butt, only a few are efficient and require only your willingness to work hard.
The best thing about these exercises is that they work every inch of your bum, from your hips down through your thighs and back up again. Unlike the typical leg day routine, which is primarily focused on the quads and hamstrings, this workout will leave no muscle untouched by its end.
All you need for these moves is yourself. While some fancier moves might be available to you at a gym, there’s nothing quite like the effectiveness of bodyweight exercises; they’ll tone muscles and burn fat without any fancy equipment or special gear.
The great thing about bodyweight training is that it can be done anywhere—the park, your living room, or even your bedroom floor—and all it takes is enough space to do squats and lunges without hitting any furniture or walls.
It’s also not an excuse to slack off on your diet: these exercises are some of the best ways to build lean muscle.
I’m sure you’ve seen these exercises before—but have you tried them? They’re challenging and fun. You don’t need any equipment at all, so you can do them anywhere (I like to do them in my living room!). They’ll get your heart pumping and your body burning calories.
So, are you ready to learn how to get a bigger butt? Then let’s get started, but before we see the 6 exercises let’s see 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:
The gluteal muscles are the most superficial muscles of the posterior upper leg. Their main function is to raise the thigh toward the abdomen (flexion) and to rotate the leg inward (adduction).
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.
Most of your butt workouts will be focused on these three muscles. The best part is that you don’t need any equipment at all to work them. You can do all of these workouts at home for free!
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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.
Glute bridges are a terrific way to target the muscles of your butt and the lower part of your back. It’s really important to work in this area, not only because it can make you look good in a bikini but because strong glutes can help prevent injuries in other parts of your body as well, like your knees when you run or your lower back when you lift things.
Glute bridges are a great move for beginners and experts alike. They’re easy to learn and don’t require any equipment. If you want to challenge yourself further, keep adding weight to your hips by holding dumbbells or a barbell across your hips.
Glute bridges are one of the best bodyweight exercises you can do to shape your butt.
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: 24Life
If you’re looking for a butt workout that doesn’t involve the typical squats, lunges, burpees, and other exercises you’ve come to associate with butt work, then this is the exercise for you! The Sideline Clamshell is a great bodyweight exercise that uses your own body as resistance to work your hamstrings and glutes.
The sideline clamshell exercise can help you build your glutes and give them the firmness you want. The clamshell is a simple bodyweight exercise that targets the gluteus maximus, which is the largest muscle in your body and your main power source for hip extension.
This type of exercise is called an isolation movement because it isolates the gluteus maximus, which is different from compound movements like squats and deadlifts, which work for multiple muscle groups at once.
If you’re not sure where to start or if you’re intimidated by more complicated types of exercises, this one will teach you how to use your glutes effectively for the first time regarding building muscle mass.
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
If you’re looking for an effective butt workout, it’s hard to do better than side-lying hip raises. This exercise is a glute bridge with one leg up; it’s the same position as a regular bridge, just turned over to one side.
The gluteus medius is a small muscle on the outside of your hip that’s important for good posture and balance but unfortunately tends to be overlooked in most fitness routines.
Side-lying hip raises are an easy way to target this muscle without spending time doing isolation exercises for individual muscles like you would in a barre class or pilates studio.
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.
Its difficulty lies in its execution; you’re using your body weight to do the work, so it’s hard to cheat.
It’s a great exercise for both men and women, for those looking to tone their legs as well as those who are looking to build muscle.
This split-stance exercise bridges the gap between your basic bridge and more advanced glute-focused movements like the clamshell. It’s a great middle-ground to build strength while also working on your form.
It also doesn’t take much equipment—you’ll just need a flat surface.
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
Single-leg deadlifts are a great way to build some serious muscle in your lower body. This exercise is easy for beginners, but it’s also an amazing tool to help advanced athletes improve their power, speed, and performance.
It’s a simple exercise that will help you build strong glutes, hamstrings, quads, and calves.
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.
The Curtsy Lunge is a great exercise for the butt and legs. It’s perfect for people with no equipment because you can do it anywhere, anytime.
I love this movement because not only does it work your glutes but also your core. Your bodyweight training will get better when you add the movement of your hips and legs.
This move is very similar to a Squat but with one leg out to the side. You want to make sure when you do that your knee stays behind your toes. This movement can be made easier or harder by moving further or closer to a wall, which will make you lean forward or backward, respectively. The farther the distance from the wall, the more challenging the move will be.
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:
If you want a bigger, rounder, and lifted butt, there’s no shortcut or quick fix. You have to work for it. That said, it doesn’t have to be a grueling slog through the gym day in and day out. The right combination of exercises can have your backside looking amazing in no time right in the comfort of your living room.
Now, I’m not trying to say that your butt is the only thing you should be working on in the gym—you know that’s not true, but a perk of exercising your booty is that you’ll get all kinds of other physical benefits (which, who wouldn’t want more energy and better balance?).
With just these bodyweight exercises, you can get the best butt workout out there. If you want your butt to grow big and shapely (as who doesn’t?), do these simple 6 exercises at least 2 times a week, and don’t eat any junk food either. Your butt will grow rounder and bigger in no time.
If you are willing to put in the effort and the time, then you will see the results that you desire when it comes to a bigger, stronger, rounder butt. It is all about what you want from the exercise routine, and not getting frustrated with the progress that you make.
Make sure that your workouts are bringing you closer to what you want to achieve from them, rather than just being a series of chores that you have to do every time that you are working out.
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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