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First let’s start by telling you that you absolutely cannot get a bigger booty by eating lots of fattening foods like bread and potatoes. These foods will indeed make you bigger, but not in the way that you want. In order to achieve the big butt look you will need to build muscle not gain fat.
A) Exercise your gluteus maximus
The booty is made of three muscles called the gluteals. These muscles are what you are going to need to work in order to enlarge your back side. There are several exercises that you can do to work these muscles.
1. Squats: By holding on to the back of a chair and squatting down as far as you can go this will inevitably build gluteus muscles.
2. Kicks: Holding on to the same chair that you used to do the squats kick your legs, one at a time, side to side. Next kick them back. Keep repeating these every day, gradually increasing the repetitions each day.
3. Stairs: Walking up stairs will help in working your booty muscles. You can use a set of stairs or get a stair stepper to use during your normal workout routine. Either way will be just as effective.
B) Eat right
A bigger booty can’t be gained by exercise alone. Eating the right foods is important in building those muscles.
When eating to build muscle you will need to take in lots of protein and a minimal amount of fat and carbohydrates. If you have to eat pasta or bread try whole grains.
There are no quick fixes on how to increase butt size, but with a bit of hard work you will be able to make your booty bigger.
Butt Exercises Click Here To See Other Butt enhancement Sites
Want to know what the best butt exercise is to get that sexy tight firm butt? I don’t think I know one single woman that doesn’t want to achieve a tighter firmer butt.
Well, the answer to your quest for the best butt exercise is not in some fancy machine or butt blaster. In fact, most of your best butt exercises are simply done with bodyweight or free weights. I’ll cover one of the most effective exercises for tightening the old buttocks in this article.
It’s called the single-legged Romanian Deadlift. It’s a great exercise for firming both the butt and the back of the thighs. Also, because this is a single-legged exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs. Here’s how to do it:
1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.
2. Maintain a very slight bend in the knee throughout this exercise.
3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.
4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that’s planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.
5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)
Alright, that was one rep! Now do 5-10 reps with each leg for 2-3 sets mixing this exercise into one of your normal workouts (or even just try this at home in your living room). At the end of a couple sets, I guarantee you’ll be feeling this big-time in your buttocks and the back of your thighs!
I know it may sound a little complicated, and the first time you try this butt exercise, you may really need to concentrate on your balance. But after a couple sessions of practicing these one-legged romanian deadlifts, you’ll start to get the hang of them and be able to focus more concentration on keeping the butt tight throughout the range of motion.
Once you get this down and practice this killer butt and thigh exercise regularly, you’ll be well on your way to showing off a tighter, sexier butt! See below for more amazing butt and thigh exercises.
Do what comes naturally, but add a little more resistance everytime. I think that is one of the best approaches anyone can apply to firming and toning the common rear end. Squats are an excellent example that anyone can do at home and at the comfort of their own time. With feet slightly apart and toes pointing outwards (use your shoulders as a reference point), arch your back and squat cleanly down to the floor, and come up nice, slow and steady. Clench your butt muscles at the peak of the contraction - right when you’re down on the floor and slowly release as you come up. There are many variations of squats available, but the important thing to remember is that as the exercise becomes easier, you should add resistance and weights to make it more challenging and ensure continual improvement. This is the secret to a tight-looking ass!
Lunges - and yes you can do this at home as well. From side to side lunges to the basic front lunge, there work a whole host of muscles, including your glutes, hamstrings, thighs and calves as well when done properly. This is a high impact workout so beginners are advised to start at a slower pace and with no resistance - stop whenever you feel any sort of pain or discomfort around your joints. Other than that, a good half an hour of lunges a day will keep your glutes toned and your tight jeans looking good on you.
Climbing the stairs is also an excellent way for anyone to get a tight derriere. Those steps are no longer cumbersome man-made hills that are 2 decades behind the escalator age! Don’t be lazy, climbing the steps in a smooth, steady rhythm, clenching your butt as you stride upwards is a great exercise routine for anyone looking to tighten the tush. Live on a high floor? Don’t take the elevator when you need to pop out for groceries. If you take the stairs, maybe one day you’ll be bringing home something more scrumptious than a good salad.
There are so many ways to do this, from running, hiking, even brisk walking - you don’t need complicated equipment or even an expensive gym membership. Your own body weight, natural movements and gradual resistance are the ingredients for anyone to look more attractive, anytime. Gain back your confidence and start wearing those jeans with some style!
By: Liam Murphy
To get the butt in the best shape possible, you will first have to do some butt exercises with weights to build the supporting muscles. The following three exercises are killer shaping exercises for the butt:
1. Squats - The king of all leg exercises, this exercise will really firm up that back region, if done properly. Standing tall, with your feet shoulder width apart, bend at the knees and thrust your hips backwards like you’re going to sit in a chair. Make sure your knees don’t go out past your toes when you squat, keep your weight on your heels and stay flat footed, and go deep enough on your squats so the top of your thigh is parallel to the ground. Supposedly, this is a Jennifer Lopez favorite.
2. Lunges - Another great exercise for the butt. If you were to just do lunges, you would make all your friends jealous of how firm your “butt” has become. Remember to step a good length, keep the foot flat, don’t let the knees go past the toes, keep your back tight, and explode back to the standing position.
3. Stiff Legged Deadlifts - You will feel this all through the posterior region, but it will be well worth it. This exercise will require you to hold weights in front of you. Keeping your back tight, push your hips backward, like you are trying to shut a car door, and bend at the waist. Go until your hamstrings won’t allow you to and then return to the starting position by bringing your hips in.
With these exercises, you can generally do 12 to 15 repetitions, for 3 sets. Find a weight that is challenging, not easy.
Now, to really get the butt looking great, you need to make sure there isn’t a lot of body-fat around the area, just enough. To do this, you have to watch your diet. Don’t eat a lot of processed foods. Find carbohydrate sources that are from whole fruits and vegetables, whole wheat pasta, and whole wheat breads. Make sure you eat plenty of protein from sources like lean meat, chicken, turkey, and fish. Finally, reduce the fat intake by avoiding saturated and trans fats.
You will also need to do some cardiovascular exercise so that you can burn away excess body-fat. Find some equipment that will get your heart-rate going for 25-35 minutes to reach your burn rate. You want to be able to speak sentences and not gasp for breath as you are training. Riding the bike, walking, elliptical machines are a great way to get your cardio work in and we’ll help burn away that body-fat.
If you can combine your diet and cardio, you will be able to show off that finely tuned butt of yours because the body-fat will be gone. If you neglect either of one of them, you could risk making your butt a tad bigger. So, stay disciplined, work hard, and I think you could have the butt that you will gladly want to show off at the pool this summer.
If your goal is a bigger butt then add more weight and do less reps. These butt exercises will definitely add quality muscle to your rear. If your goal is toning then light or no weight is the key. This will firm what you have plus burn the fat off.
Butt exercise 1
Standing kickback with no weights
Stand facing a walk, lightly holding on with your hands for balance. Lean slightly forward so that your whole body is in a straight line. Shift your weight onto your left leg. Slowly raise your right leg as far behind you as you can, feeling the contraction in your butt. Your knee should be slightly bent. Don’t arch your back or over extend yourself. Hold on for a second, then slowly lower your leg. Finish the set, then switch to your left leg.
Butt exercise 2
Duck squat with dumbbell
With your feet farther than shoulder-width apart, your knees unlocked, and your toes pointing out, hold a dumbbell by the end, using both hands with your arms extended. Your chest should be out, your shoulders back, your abs tight, and your back straight. Keep your head in line with your spine and look straight ahead. There will be a slight forward lean to your upper body, which is natural. Slowly squat until your thighs are parallel to the ground. Don’t bounce, and don’t let your knees turn in. Hold for second. Then, keeping your feet flat on the floor, rise slowly with your hips slightly forward and your abs tight.
Butt exercise 3
Kneeling Kickback
Get down on your hands and knees. Keeping your right knee slightly bent slowly raise you right leg behind you until your thigh is parallel to your torso. Hold for a second, then slowly return almost to the starting position. Immediately raise your leg again before it touches the floor. Finish the set then switch legs.
Butt exercise 4
Alternation Lunge
Stand with your feet shoulder-width apart, your hands on you hips. Keep your upper body uright and your head in line with your spine. Take a long step forward with your right foot. Plant that foot firmly on the floor an bend your knees until your right thigh is parallel to the floor. Don’t let your right knee extend past your right foot. Your left leg should be extended behind you, the knee slightly bent and the heel raised. Immediately step back with your right foot, pressing your left heel to the ground. Your feet should be shoulder-width apart. Repeat the exercise with your left foot. That makes one repetition.
By: Clinton Walker
Butt Exercises
Which ‘Butt Enhancement Recipe’ Do You Want?
Would you like a Firm, Shape & Lift your Butt, and Get rid of the Cellulite?
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Make a difference in your backside and help yourself get those buns of steel. This is the best cardio and strength training exercises for strengthening and firming up your rear.
By the end of this article, not only will you have your personal Butt Enhancement Recipe - but you’ll be able to put it into use immediately and start getting the exact results you desire…
The entire butt area means so much to a woman in terms of her self esteem, the types of clothing she wears, her options when shopping for various articles of clothing, and the attention she gets from her man, or other men in general…
How she feels about herself when she looks in the mirror at her backside, her self confidence when she is around other women in different social situations and her basic joy for life are affected by the condition of her butt… so much so that she is willing to put just enough energy and focus into getting the desired results and changing her butt and body...
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