Exercise Move of the Day
This is one of my favorite moves to target the glutes AKA the butt.
Try 15 – 20 repetitions on each leg for 3 sets. Give it a try and add it to your next workout.
Love, Live and Sweat Every Day!
How to Get a Bigger Butt with Exercise
Have you been trying to get a bigger butt? Not sure what to do at the gym or at home? What’s with this big bubble butt craze anyway? Let’s discuss this latest obsession and the realities that come along with it and how you can enhance your booty with exercise.
Lately, everyone wants an enhanced behind. Women have become totally obsessed with their butts. Actually, they are more obsessed with enhancing the size of it. My opinion the cause of this obsession is the media. It’s just about everywhere you look on tv and in magazines. Rappers rap about it. In some communities it is the most prized possession appearance wise that a man fantasizes about. The media focuses on celebrities with a nice backside, but what constitutes for a “nice” one?
You have some women and men, who go to extremes to expand their curves, opting for surgery. The repercussions of surgery is the down time it requires to recover. It takes at least 90 days for your butt to set. Yes, set like a bowl of jello to take the shape of its mold. The new fat has to set in place and to do that a body shaper must be worn day and night, with exceptions to baths, for 6-8 weeks. Not to mention some of the fat deposited may not stay. You can not sit on it, especially in the beginning. Mostly, because it is swollen and you don’t want to pop those stitches. Then over time you don’t want to sit on it because it can flatten the appearance of your new booty.
Some women have even gone to low-budget home-grown surgeons, who inject harmful fillers into their backsides, causing infections and even death. Would you go to such extremes to have a booty that’s to die for? It’s a risk some are willing to take. My opinion, work with what you have and enhance it thru exercise. Here are my top 4 exercises to enhance your booty.
1. Squats – believe it or not this targets your legs more than your butt. However if you go low enough you can get more of the butt to engage. I don’t recommend going down for a deep low squat for beginners or people with knee issues. Here’s how you squat. Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also cross your arms. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Let your lower back arch slightly as you go down. Go down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Push through your heels to bring yourself back to the starting position. Repeat 15-20 times for 3-4 sets
2. Lunges – I prefer walking lunges to stationery lunges. It engages the glutes or booty more. Especially in the lower glutes where that line is between your legs and your butt. Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Then step together and repeat on the opposite leg. To do stationery lunges just step back and alternate between legs or repeat on the same leg 15 -20 reps for 3-4 sets.
3. Donkey kicks – Get on your hands and knees, with a flat back. Lift one leg up behind you while keeping your knee bent, and raise your leg until it is in line with your body and your flexed foot is parallel to the ceiling. Repeat 15 – 20 times on each leg for 3-4 sets.
4. Bridges – Bridges are my #1 favorite and most targeted booty exercise. Lie on your back with your knees bent and your feet flat on the floor. Raise your hips of the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your body back to the floor. To intensify this exercise, raise one leg straight into the air and alternate sides. Try doing 3-4 sets of 25 to start and increase repetitions or add weight.
You should feel your booty burn and have a nice sweat going by the time your done. If you don’t then you should increase your reps. Always stretch if you can after a workout. Don’t forget to hydrate with water.
Continue to do this regimen 2 – 3 times a week. Gradually add weights and you will see an improvement in your buns.
Live, Love and Sweat Everyday!