Our Guide To A Bigger Butt

How do you get a bigger butt?

Do you want a firm buttock but your bottom side is rather flat and flabby? High time to change that! But how do you get a bigger butt? Just follow our Bootylicious Butt Guide to sculpt your curves. With these 4 simple tricks, you will quickly get a fuller, rounder, and bigger bottom. Let’s go!

#1: Train your butt with cardio

Endurance training and HIT boost fat burning and quickly help you get a bigger butt. If you want to train your butt bigger, cardio training is very important. Because muscles only become visible on our body when the upper layer of fat has disappeared – this also applies to the buttocks.

#2: Bigger butt from strength training

Do you want to get a bigger butt by building muscle? In order for your butt workout to achieve the desired results, it should always be as intense as possible. You should therefore always choose weights for your training that are heavy enough and perform several repetitions with each butt exercise.

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#3: Get a Bigger Butt Through Diet

Proper nutrition is an important step towards a round butt. Your butt is the body’s largest muscle and needs a lot of energy to grow. So if you want your booty to be nice and crunchy, you need to provide it with enough protein. This is particularly important immediately after training to ensure optimal muscle growth.

#4: Your workout routine for a bigger butt

So that your butt workout works well and you get a bigger butt quickly, you should regularly integrate butt exercises into your everyday life.

  • Warm up easily for 5 minutes or integrate the butt exercises into your usual training
  • Do 8-12 reps per set and 2-3 sets for each exercise
  • Keep the rest between sets short to increase the intensity
  • Repeat the entire butt workout 3-4 days a week

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Back Kick

Starting position:  Get down on the floor or an exercise mat on your hands and knees. Your arms are shoulder-width apart, perpendicular to your torso. The hamstring and calf should form a 90-degree angle.

  • Lift your leg till your thigh is in line with your back. Hold for a few seconds.
  • Repeat with another leg.
  • Follow your butt workout plan’s instructions.

One Leg Bridge

Starting position:  Place an exercise mat under your back and lie down on it. The legs are bent at the knees, and the feet are placed firmly on the floor. Your legs should be hip-width apart and pointed away. Stretch one leg.

  • Lift hips and buttocks off the floor. Hold for a few seconds, keeping your leg straight.
  • Repeat this exercise as often as it is scheduled on your butt training plan!

Squats

Starting Position: Standing with feet shoulder-width apart, feet pointing slightly outward. Extend your arms forward. Keep your head and back straight throughout the exercise.

  • Lower your lower body by bending your knees and hips.
  • Continue the movement until the angle between your thigh and calf is a little less than 90 degrees.
  • Use your quadriceps to push yourself off the floor to return to the starting position.
  • Repeat this sequence of movements as many times as specified on your butt workout plan.

Split Jumps

Starting position: The front leg is raised, and the back knee almost touches the floor. Make sure the front knee is over the midline of the foot.

  • Try to get as high as possible while simultaneously stretching your arms above your head.
  • To keep your balance while you’re in the air, try switching the positions of your legs.
  • Now you may start over. Alternate legs.
  • Your butt exercise plan should tell you how many times you should perform this movement.

Barbell Stair Climbing

Starting position:  Put a barbell on your back so that it rests on your shoulders. Take a standing position, preferably behind a flat bench or another item that isn’t too high to climb on, and brace yourself.

  • Put your left foot down on the flat bench, then bring your right foot across and put it down next to your left foot.
  • First, bring your right foot to the ground, and then position your left foot so that it is adjacent to your right foot (starting position).
  • Follow your butt workout plan’s instructions.

Big lunge

Starting position: standing. Keep your back straight throughout the exercise.

  • Bring one foot forward in front of the other.
  • Knee down and bend it till the hamstring and calf of the leg that is standing form a 90-degree angle with each other. The back knee should touch the floor.
  • Raise yourself back up to the standing position by contracting the quadriceps of the leg on which you are standing.
  • Then proceed to return to the initial position. Repeat on the opposite leg.
  • Follow your butt workout plan’s instructions.

Deadlift with barbell

Starting Position: Bend your knees and hips to pick up the barbell, but keep your heels on the floor. Use an overhead grip that’s shoulder-width apart, making sure your back is as straight as possible throughout the exercise.

  • Now lift the weight by putting your knees into a straight position while simultaneously moving your upper body into an upright position.
  • You should raise yourself up into an upright position by completely extending your legs and contracting your lower back.
  • You can get into the beginning position by bending your knees and bending your body forward at the same time.
  • Repeat as many times as your butt workout calls for.

X jumps

Starting Position: Standing with feet shoulder-width apart, toes pointing slightly outward. Keep your arms in front of your torso. Your head and back must remain straight throughout the exercise.

  • Do a squat jump but land in a lunge with one leg pointed forward and the back knee almost on the ground.
  • Jump from the lunge into a squat.
  • Jump again and land in the lunge again, but with your legs reversed.
  • Finish the move by jumping and landing in a crouch.
  • Follow your butt workout plan’s instructions.

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