Whether you are genetically predisposed to having either a flat butt or big booty, increasing the tone and muscle definition in this all-important area is, thankfully for you, well within your grasp. It’s all about knowing which exercises to get yourself into, in order to target these muscle groups specifically, so that you can reach your exact butt-building needs.  

Building a bigger, and more pronounced buttocks, is not only an aesthetically enhancing feature that’s going to look awesome in your new jeans, it is also going to add functional strength to your body too.  You glute muscles, the butts’ muscle group, are responsible for your strength when walking up stairs, squatting down to lift or pick something up, and anytime you walk during your day-to-day routines.

Stronger glutes provide you with more stability on your feet, allowing for better balance and greater agility.  They are also going to help keep your spinal column in the right position to prevent lower back injuries. For more information about your glute muscles, read this page.

Training Types

Both cardio and strength training are excellent and necessary techniques for achieving the perfect buttocks, and although the majority of people focus on cardio to sort out that bit of extra weight, strength training is a great way to produce excellent weight-loss results. Including both regiments into your exercise regime is the best way to achieve your outstanding results.

Training the booty muscles involves using large muscle groups that are able, by proxy, to lift greater weight. The more they lift the stronger they grow, and the faster you get the results you are looking for.

Here are the 6 best exercises for you booty, and if you read this page, more help is on the way.

1. Squats

Squats are the King of lower body workouts, while strengthening the upper body at the same time. For building a bigger and rounder butt, lower bar squats are the way to go. Shift the bar slightly lower across your back, placing more pressure on your glutes, and thus building them more rapidly.

2. Deadlift

Stiff leg or traditional deadlift, both are excellent for developing your glutes. While traditional deadlift work mainly the glutes and quads, stiff leg deadlift puts more focus on the glutes and hamstring muscle groups.

3. Lunges

Another excellent butt building movement that can be achieved either as standing, reverses, walking, or stationary lunges. Perfectly targeting the glutes, placing a weight across your back is ideal for adding a little extra.

4. Split Squats

Great for the lower body and booty building, dumbbells are placed across the back and think of pushing through your heels. You should be feeling the work in no time.

5. Glute Raises

Not quite as compound as split squats, or the other previous exercises, glute raises isolate the glute muscles much better, incorporating the hamstrings only slightly. This exercise can be done either with, or without additional weights, and is completely dependent on your own capabilities.

6. Clamshells

Clamshells are again excellent at targeting and isolating the glutes while slightly working the hamstrings, and again can be done with, or without any additional weights.

6 Ways to Have a Bigger and Rounder Butt

Stronger, more shapely and secure glutes have many health advantages, and is a muscle group that deserves more attention than it gets. So the next time you’re in the gym, don’t be afraid to check out your own ass.

You May Also Like