If you have a flat butt and you want to make it more voluminous, you will have to perform a series of exercises to gain muscle volume, so pay attention to the difference between toning and increasing muscle. If what you want is simply to harden the area, what you should do are activities to tone the buttocks. So, if what you want is to have a bigger butt, you’ll want to continue reading this article that explains how to do exercises to increase your buttocks.
Steps to follow:
1. First of all, we must explain to you that in order to gain muscle volume, you must do exercises with few repetitions but more demanding each one of them, for example, working with weight or resistance. This is the way to get the muscle to increase in size and not just harden.
2. Squats are one of the most popular and effective exercises to increase buttocks, in addition to helping us strengthen our legs and back. To perform them correctly you must have a straight back, push your buttocks out and descend, making sure your knees never exceed the tips of your feet, otherwise you could injure yourself.
Perform 5 sets of 10 repetitions each and, to increase effectiveness, add weight by passing a barbell behind your neck and holding it with your hands, or taking dumbbells. In this way, the exercise will be much more effective.
In our video on how to squat with a weight, you will see the proper technique to make them.
3. Jumping rope is another ideal exercise to increase the buttocks. It is a high-impact and very intense activity that will help you gain muscle volume in your butt and legs. Although I’m sure you’ve jumped rope many times as a child, to do it as an adult we recommend that you read this article in which we explain how to jump rope correctly.
We invite you to follow the recommendations, especially if you lead a sedentary life. Do 5 minutes of exercise as fast as you can.
4. Going for a run, among many other benefits, has that of getting you to gain muscle volume in the buttocks. However, to achieve your goals more quickly, short, intense runs are preferable to light jogging for longer periods of time. In this last way, what you will achieve is to lose weight, while with the first way you will achieve muscle growth and increase the buttocks.
5. One of the best exercises to increase your buttocks is to get into a quadruped position on a mat on the floor and raise your right leg, bent, as far as you can. With fast movements, do 5 sets of 10 repetitions with each leg. For more effort, put weights on your ankles.
6. The lunge is also a great option to increase the size of the buttocks effectively. To perform it properly, you must fully stretch one of your legs while supporting the other and, carefully and making sure that the knee of the bent leg does not exceed the tip of the foot, go down as far as you can and go up again. It is very important to always get to the point where you know you can return, and progressively increase the descent as you gain resistance.
Do 5 sets of 10 reps on each leg.
7. It is very important to perform these exercises to increase the buttocks at least 3 or 4 times a week, but always leaving a rest day in between so as not to exhaust the muscle too much and have excess soreness. In addition, it is recommended to carry out cardiovascular activities to keep us in shape and favor the reduction of fat in our body in general.
Using the elliptical, walking at a fast pace, running, swimming, cycling or spinning, or doing aerobic activities such as stepping or Zumba are excellent alternatives to be healthy and fit.
8. In addition, you cannot ignore the importance of a good diet that helps you maintain the figure you want and cellulite-free buttocks. To achieve this effectively, we leave you 2 articles that you cannot miss:
