There is a lot of focus on the rear end nowadays. Whether we’re guys or girls, it seems that we all want a firmer, shapelier behind. Ladies, especially, are keen to develop that bootylicious rounded Brazilian butt. This article will show you the moves you need to make in order to achieve it. These 6 glute focused exercises are the best things you do to claim your bigger butt.
Meet Your Glutes
When we talk about how to get a bigger butt, what we are really referring to is your glute muscles. The glutes are the largest and most powerful muscles in your whole body. They’re involved in virtually every move you make and are the source of your power when you do everything from kicking a ball to picking up a child.
There are three gluteal muscles. These are the gluteus maximus, gluteus minimus and the gluteus medialis. They act in concert to dictate your body’s alignment and biomechanics. When your glutes are weak, you will have poor posture and mad movement mechanics.
The glutes are designed to move. Yet, most of us spend the majority of our time sitting on our buttt, with our glutes dormant all day long.
The Home Butt Workout
You don’t have to join a gym when figuring out how to get a bigger butt. In fact, you can get a great glute workout right in the comfort of your own home with nothing but your own bodyweight and a resistance loop band. Few things are better than this for working out at home. Here are the key butt kicking exercises that should form the foundation of your home workout.
Stand with your feet shoulder width apart and two resistance loop bands around your legs. The first should be around your mid thighs with the second just above your ankles. Clasp your hands together in front of your chin. Now squeeze your glutes as you take a large step forward with your left foot. Then step the foot backward and then to the side. Repeat with the other side.
Lie face up on an exercise mat with a resistance loop band positioned around your lower thighs, knees bent and feet together. Place your ams on the floor alongside your body. Now pump through the pelvis to bring the hips as high as you can. Squeeze your glutes in the top position before returning to the start position. That is one rep.
Lie face up on an exercise mat with a resistance loop band positioned around your lower thighs, knees bent and feet together. Place your ams on the floor alongside your body. Now straighten out your left leg. Lift your hips up as high as you can, squeezing the glutes in the process. Do not bend the knee of your straightened leg. Hold the top position for a second before slowly lowering to the start position.
Squat With Abduction
Stand with feet wider than shoulder width apart, a resistance band looped over your ankles. Clasp your hands together in front of your chin. Descend down into a parallel squat. When you come out of the squat, extend your straightened right leg out to the side. Immediately move into your next squat. When you come out of it, extend the left leg out to the side. That is one rep.
Crab Walk Hold
Stand with your feet slightly wider than shoulder width apart and a thick resistance loop band around your mid thigh area. Drop down into a quarter squat position and place your clasped hands in front of your chest. Now step forward and laterally to the left and then the right. Take two steps back to return to the start position. That is one rep.
Banded Glute Kickback
Stand facing a chair with your hands resting on the arm rests and a resistance loop band around your lower legs below the calves. Bend at the hips so that your torso is at a 45 degree angle to the floor. Now kick your left leg back without bending the knee. Lower and repeat. Perform all reps on the left leg before repeating on the other side.
The six key band bodyweight exercises should be strung together as a circuit, with each exercise being performed for 30 seconds. Go directly from one exercise to the next without any rest. When you have completed all six exercises, rest for 90 seconds. Work up to completing 3 rounds of the circuit. For best results, complete this exercise twice per week, with at least a 48 hour gap between workouts. Be sure to stay hydrated while working out.
- Glute Activation – (30 Seconds)
- Frog Pumps – (30 Seconds)
- Fire Hydrants – (30 Seconds)
- Squat Abduction – (30 Seconds)
- Crab Walk Hold – (30 Seconds)
- Banded Glute Kickback – (30 Seconds)