Getting Bigger Butt seems difficult or impossible to you?
Don’t worry; we are here to help you!
9 Easy Butt Workouts to Do At Home for a Bigger Butt
1. One-Legged Squat
To start this workout, stand to the side of a pole or any other stable structure, and grip it using your left hand.
Raise your right leg up while holding it out straight.
Now, keep proper squat form, bend at the hips, and also lower your left knee. Be sure your back is not in a bent position and that your left knee is not stretching past your toes.
Return to standing and repeat for about 20 times before switching sides.
2. Chair Squat
Stand while resting your back on a chair seat and your shoulders rolled back. Let your chest face the forward position and your chin facing up, as well as your feet shoulder-width apart.
After that, gently lower your butt to the chair seat, let it touch the chair, then rise gently.
Repeat 15-20 times.
3. Calf Raise Bridge
Get into your Starting position by lying on your back and placing both feet flat on the ground about hip-width apart while you hold a pair of dumbbells on your hips.
After that, lift your hips as high as you can, start squeezing your glutes while you rise up on the balls of both feet.
Lastly, reverse the movement so as to return to the starting position, and then repeat for reps.
4. Bulgarian Split Squat
Stand while resting your back on a box or bench and hold a pair of dumbbells at both sides.
Extend your right leg behind you while placing your toes just on top of the box.
With your chest facing up and core engaged, gently lower your body until your left thigh becomes parallel with the ground.
Pause for a while, and then push your left foot to go back to the starting position.
Perform equal reps on both legs.
5. Standard Squat
Stand while your shoulders are rolled back and let your chest be facing forward and chin upward, with feet shoulder-width apart.
After that, rest your weight in heels [it is best you slightly lift your toes off the floor so as to be a reminder to you]
Now, swing your hips back. Avoid bending your knees into the squat position; you should only do this when your hips are back.
Done that? Stick your butt out and try making your thighs become parallel to the floor.
Repeat this for about 15-20 times.
6. Scissor Kicks
Spread a mat on the floor and lay your back on it. Extend both arms fully and let your palms be facing the downward direction.
Slowly lift your legs so as to get your heels off the floor.
After that, lift your right leg to an angle of 45 degrees while lowering the other leg [left leg]until it 3-5 inches away from the floor.
Using both legs, alternate the movements and then repeat at least 10 times
7. Romanian Deadlift
Stand with your feet hip-width, a pair of dumbbells in front of your thighs, and also let your pam be facing you. Blend your knees immediately you do this.
With your back flat, shoulders back, and your core engaged, gently push your hips back and then hinge forward while you lower the dumbbells to mid-shin height. Be sure the weights remain within 1 or 2 inches of your legs all through the movement.
Lastly, squeeze your glutes and bring your hips forward before returning to the starting position.
8. Dumbbell Thruster
Stand with your feet hip-width apart and hold a pair of dumbbells in front of your shoulders while your palms are facing each other.
With your abs engaged, gently push your hips back, bend both knees, and then lower your body into a squat.
While driving through your heels extend your hips and begin to straighten both legs while lifting the dumbbells just above your shoulders.
Lastly, lower the dumbbells to shoulder height while you return to a squat.
9. Lateral Banded Shuffle
Loop a small resistance band around both legs, simply above your knees, and stand with your feet hip-width apart, so as to create slight tension on the band.
While your back is flattened and your abs engaged, gently push your hips back, bend both knees, lower your body into a squat, and then start shifting your weight toward the heels.
Step to the right side with your right foot, and follow with your left foot instantly. Be sure to maintain tension on the band so as to prevent your knees from caving inward.
Keep repeating the sidestepping process in slow, shuffling motion. Take the exact number of steps in the opposite direction.
FOODS TO EAT FOR BIGGER BUTTS
Apart from engaging in workouts, you can enhance your butts by consuming the following categories of food:
1. Healthy Fats
Your gluteal muscles require unsaturated fats so as to grow evenly, become bigger and shapely.
Foods with an excellent amount of good fats include fish oil, avocado, nuts and seeds, nuts, olive oil, peanut butter, etc.
Protein is one of the essential nutrients your body requires to function optimally and it also plays a major role in enhancing your butts.
Therefore, if you intend getting bigger butts, it is imperative you eat foods that are rich in protein, some of which includes: skimmed milk, eggs, low-fat yogurt, fish, legumes, soy protein, whey protein, etc.
The quantity and quality of Micronutrients (vitamins and minerals) have a direct impact on how your body will function at a particular time.
They also help in achieving bigger butts within a shorter period of time. To get bigger butts with vitamins and minerals, here are typical foods you should add to your diet: fruits, veggies, nuts, pulses, etc.
Carbohydrate is not a nutrient you should shun completely; a few quantities of it are required for adequate functioning of your body, and it also enhances the butts.
Looking for the best carb foods to get bigger butts? Consider the following: vegetables, leafy greens, fruits, brown rice, oats, whole grain pasta, wheat bread, etc.