5 Ways to a Bigger Booty

So you want a bigger booty? Well, read below.

There are many risks associated with medical procedures like the Brazilian butt lift and butt augmentation. Often, these procedures can leave your butt looking fake; you know, when the thigh to butt ratio just doesn’t correlate? No one wants a fake looking butt even if it is huge. The safest way to get a bigger butt is through exercise. Resistance based exercises are the key to targeting your glutes and hamstrings to build the bigger booty you’ve always wanted. You want to be sure that the exercises you’re doing are targeting the area that you’re trying to work on and these five exercises are geared for growing the booty.

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  1. Curtsy Lunges

Beginner: (3 sets of 8) Intermediate: (3 sets of 10) Advanced: (3 sets of 16)

This exercise tones your inner and outer thighs through the cross-over lunge movement. Your quadriceps muscles are activated when you lunge, lengthening and shortening them as you squat from side to side. Performing curtsy lunges activates your glutes compared to standard lunges, (targets gluteus maximus only) which is our main focus. Your calve muscles serve as stabilizers as you push off each leg and return to your starting position; this is a great way to keep your balance, too. By adding weight to this lunge you work on core stability.

squat

2. Squats

Beginner: (3 sets of 6) Intermediate: (3 sets of 10) Advanced: (3 sets of 12)

When squatting it’s so important to have the right form as that has an effect on how it shows in your body transformation. By performing squats you are working a variety of muscle groups, which include your hamstrings, quadriceps, gluteus maximus and your erector spinae (back muscles). Ultimately you squat to increase your hamstrings and butt, but as you squat you’re aiding your core. Be sure that your legs are shoulder length apart and that your knees don’t go over your toes when squatting.

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3. Barbell Lunges

Beginner: (3 sets 30 sec.) Intermediate: (3 sets 45 sec.) Advanced: (3 sets 1 min.)

This strength-training exercises works the same muscle groups as the squats, except that as you lunge you’re aiding your body’s mobility and balance by moving forward instead of up and down. As you step forward keep your core tight to keep steady and be sure that you stay at a 90 degree angle with each step.

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4. Single-Leg Squats

Beginner: (3 sets of 5 each leg) Intermediate: (3 sets of 8 each leg) Advanced: (3 sets of 10 each leg)

By targeting one leg while squatting there is less spinal loading. On the contrary, if you don’t have a lot of strength it may seem like you’re putting more load on your legs, so it is important to go slow in the beginning stages of single-leg squats until you can build your reps and weight up. When performing single leg squats you are targeting smaller muscle groups, like your abductors, gluteus medius and quadratus lumborum in ways you cannot target when using two legs to squat.

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5. Plank Leg Lifts

Beginner: (3 sets of 5 each leg) Intermediate: (3 sets of 8 each leg) Advanced: (3 sets of 10 each leg)

When performing this exercise you are toning your core, improving your posture and working on glutes and hamstrings. Add a resistance band for a deeper butt burn when doing this exercise. Be sure to start in a plank position with your elbows on the ground then squeeze your glutes and lift your leg directly up behind you. Keep your core nice and tight as you perform this exercise.

*The weight you use varies based on your own strength, it is advised to do medium weight and high reps to build your glute muscles.

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