A lot of women today are crazy about the size of their butt, as getting a bigger but remains the only thing on their mind.
In most cases, the first thing on their mind is to go for a surgical procedures. But there are other effective natural ways to get that big bum you’ve always dreamed of.
Having the right mindset, with the right techniques and putting in some efforts, you are on your way to getting that shapy butt you desire.
This article focuses on the natural ways to help change your flat butt to a big butt.
1. Single Leg Bridge
Lie flat on the ground and lie down. This exercise requires a foot more because while doing this exercise you will have one foot on the ground and the other leg will be in the air.
When you are performing a Single Leg Bridge, then your body should be straight and your focus should be centered on your feet. While doing this exercise, while keeping your feet in the air, keep on breathing and gradually keep breathing while coming down. Pulse can be rested for 10 seconds at the end of each set, repeat this exercise at least 20 times per day.
2. Jump Squats
When doing the jump squat, keep this in mind when you are not close to the thumb of the feet. While squash the jump, first squat in direct jump and safe position. Try squash the jump for 30 consecutive seconds at a time.
3. Barbell Hip Thrusts
The hip thrust uses the gluteus maximus (the upper glute muscle), gluteus medius (the lower glute muscle), the quadriceps, and the hamstrings. As a bonus, hip thrusts also involve the entire core, including the muscles referred to as “stabilizer” muscles that help us keep our balance and keep our spine stable.
Performing Hip Thrusts With A Barbell
1. Begin by putting padding around your barbell to prevent it from digging into your hips when you thrust.
2. Place your upper back on your bench with your barbell across your hips.
3. Keep your feet planted firmly on the ground, close to your glutes.
4. Drive your hips skyward, engaging your core and abs.
5. Keep the movement in the lower body as much as possible (don’t “rock” your upper body to complete the move).
6. Hold for a count then lower to your starting position.
7. Repeat for 8 to 10 reps.
4. Stability Ball Leg Curls
Stability Ball Leg Curls are the signature of most Gunnar Peterson celebrity workouts. Stability Ball Leg Curls work the butt, hips, thighs, and core. This exercise is also known as Swiss Ball Hamstring Curls.
Not only do you give your hamstrings a good workout, but you work your core as well. This compound exercise, where you work two major body groups at once, is important when you are short on time, or simply want to be efficient.
1. Lie on the floor with your arms palm down on the ground.
2. Rest your feet on the stability ball.
3. Inhale, and bend your knees, so that your calves roll the ball toward you.
4. Exhale, and roll the ball back out.
5. Keep your back and hips straight throughout the exercise.
5. Single Leg Romanian Deadlifts
The most obvious area of focus when doing a Single Leg Romanian Dead Lift is the back of your legs and hips also known as the posterior chain. These muscles, most notably the glutes and hamstrings, are powerful hip extensors and play a key role in all walking, running and jumping activities.
Another key area involved in this movement is the midsection, or core area of the body as it has to work hard to keep your body in alignment and prevent rotation through the hips and shoulders.
1. Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor.
2. Flex the knee on your standing/support leg about 15-20% to activate the glutes.
3. Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it’s almost parallel to the floor.
4. Briefly pause at the bottom, then squeeze you glutes, thrust your hips forward, and raise your torso back to the starting position.
5. Repeat until you complete the prescribed number of repetitions (10-15 reps with light or no weight and 6-8 with moderate to heavy weight….shoot for 3 sets on each leg).
6. Dumbbell Step Ups
1. Set up for the dumbbell step up by choosing a pair of dumbbells and holding them down at your sides.
2. Stand up straight in front of a flat bench or other raised platform.
3. Keep your eyes facing forward and a slight bend in your knees. This is the starting position.
4. Lift your left knee and step onto the platform with your left foot.
5. Once your foot is firmly planted on the platform, use your left heel to lift your body up and place your right foot on the platform as well.
6. Pause briefly and then step back with your right leg and carefully return to the starting position.
7. Repeat this motion for desired reps and then repeat while leading with your right foot.
7. Bulgarian Split Squats
1. Stand perpendicular to a bench or platform and place your right foot on top. Hold 2 dumbbells and take step out with your left foot.
2. Slowly lunge down until your left quad is parallel with the floor. Keep your back as straight as possible. Hold 1 second.
3. Powerful press up through your butt and return back up to start. Complete a full set with your left foot and then switch to your right.