How to get a bigger buttocks…


Before you start shaping buttocks, Let’s know how to get a bigger buttocks

Every girl wants a better figure and shapely buttocks play a special role in it, but many women are worried about the size of their buttocks. She also takes a number of remedies to get a curvy buttock, some of which prove to be effective, some are not. There is no doubt that with regular exercise, proper eating and the right lifestyle, you can get shapely buttocks.

The Ultimate Guide To Get A Bigger Buttocks

For this, you have to work properly on the buttock muscles and hip fat. Let us tell you that there are three types of buttock muscles – gluteus maximus, gluteus medius and gluteus minimus. The more work you do on these muscles, the more you will get help in getting shapely buttocks. Exercises can help you a lot to gain a good butt. Below we are talking about these exercises:

How to get a bigger butt through exercise

Exercises done for all three muscles will help in shaping the buttock correctly.

1. Glute bridge –

This is an excellent exercise for warm-up of the buttock muscles. Although it can be a little difficult to do in the beginning, but in the second day you will be able to do this exercise comfortably.

How to do?

  • To do this exercise lie on your back and bend your knees.
  • Now bring the ankles too near the hips.
  • Keep the hands straight and the palms touching the ground.
  • Now raise the hips and waist in a straight line from your shoulders to your knees.
  • During this, keep your feet and palms on the ground.
  • In this position, stop for ten seconds and then return to normal.
  • Repeat this process ten times.

2. Single leg bridge –

It is also a warm-up exercise that helps tone the muscles of the hips. This exercise is best for you if your work is to sit for the whole day.

How to do?

  • Lie on your back by laying yoga mats and bend one knee. During this time keep your soles with the ground.
  • Now keep the other leg straight on the ground and while exhaling, lift the leg and body up.
  • During this time, the weight of the entire body will remain on the other leg. In this state, keep breathing slowly.
  • Remain in this position for three seconds and then slowly return to the old state.

3. kneeling kick back –

The kneeling kickbacks exercise works on the gluteus maximus, the largest muscle in the hip.

How to do?

  • Kneel down on the ground and keep the palms on the ground as well.
  • Keep your body weight on your knees and palm.
  • Now bring the right leg towards the chest and move it back as fast as possible.
  • Repeat the same process with your left foot.
  • You can do this 10 times.

4. Lunge –

It is considered the best exercise to make the buttocks shapely. If you do this exercise with some weight in your hand, it will be more beneficial.

How to do?

  • Stand upright, making a distance of three centimeters between the two legs.
  • Now bend the knee while moving the right leg forward.
  • Then bring the right foot back and do the same while moving the left foot forward.
  • You can do 10 sets of this exercise simultaneously.

5. Side lounge –

This exercise helps your buttocks and thigh muscles to get toned.

How to do?

  • First of all, stand up straight and make a distance of about one foot between the two legs.
  • Now keep your left leg straight and sit on the foot going to the right side. Then sit on the left foot, keeping the right leg straight.
  • While sitting, your weight should fall on the soles and try to keep the waist straight.
  • You do 10 sets of this exercise.

6. Scissor kick –

This exercise helps tone the muscles of the hips as well as the muscles of the lower abdomen.

How to do?

  • Lie on your back on the yoga mat. Keeping the hands straight, keep it close to the body and keep the direction of the palms towards the ground.
  • Now raise your right leg up to 45 degrees and lift the left leg 3-4 inches above the ground.
  • Now bring one leg down and move the other up.
  • Repeat this process 15 times.

7. Leg lift –

It is also an excellent exercise to tone the curvy buttocks and abdominal muscles.

How to do?

  • Lie on your back on a yoga mat and keep your feet in the air.
  • Place your hands on the ground and raise your feet upwards.
  • Stay in this state for five seconds.
  • Repeat this process 10 to 15 times.

8. Barbell squat –

How to do?

  • Place the barbell on your shoulder.
  • Get into the skating position and keep your thighs parallel to the ground.
  • During this time try to keep your hips down, shoulders backwards and chest outward.
  • In this way, do this exercise slowly for 15 to 20 minutes while going up and down.

9. Play squat –

How to do?

  • Stand straight and try to balance by bringing your hands forward.
  • Now bend down and bring the hips up to the heel.
  • Then come up in this state.
  • You can repeat this step 10-15 times.

10. Deadlift –

How to do?

  • Make some distance between the legs, bend forward and hold the rod.
  • Now lift the rod and stand upright.
  • Then try to keep the rod down while leaning back and then stand upright.
  • This exercise helps tone the muscles of the hips.

11. Step aerobics –

This is a very easy exercise in the way of getting a curved butt. In this, all you have to do is to dance to your favorite songs while doing foot up and down. In the meantime, you can increase your speed more or less. To tone the muscles of the hips, do this exercise for 15-20 minutes.

12. Running

Running is beneficial for your health. Take care not to overdo it. You can run for a while resting in between.

13. Cycling –

Paddling in cycling will tone the muscles of your thighs, shin and hips. Cycling is a great outdoor exercise that you can enjoy with your friends, partners or even alone.

14. Climbing stairs –

This exercise is great for your thighs, hips, abs and heart muscles. If you are suffering from some kind of medical problem, do not do it.

15. Yoga –

Yoga is also an excellent way to keep the muscles of the hips tone. For this, you should do yoga three to four days a week under the supervision of a yoga instructor.