You can tell when somebody paid for it. Booty, that is. The hips are too small, the butt is gigantically disproportional and the walk ain’t the same because of it. “OH MY GOD! Becky look at her butt!” used to be the tagline for mainstream America when they saw our sisters with their nice behinds, but times have changed. Nowadays, butt augmentation surgeries and backroom injections are becoming increasingly popular. For those less endowed in the lower extremities, here are some tips to get a bigger, firmer and nicer butt – naturally. Stop buying “booty lifters” and fillers and start using a few of these booty exercises. Put in that WORK!
Squats are the go-to exercise for improving the shape and plumpness of your butt. When performing a normal squat, you want to keep your feet equidistant apart from each other and lower your body up and down in a controlled motion. With each motion, you want to lift your heels, arch your back, and if you’re doing it correctly, your knees will go past your toes.
Instead of doing squats the normal way. Try a few of these variations that will develop different parts of your lower physique. The closer your feet are together, the more your quads will work. The further apart your feet are, the more you’ll feel in your hips and butt.
Now let’s have fun with it. Add some barbells to this exercise to add resistance to this workout. You can also add a bar on your shoulders if you’re not comfortable with barbells.
Recommendation: 2 sets of 10 reps
While holding two dumbbells to the side of your body, bring one leg forward, keeping good balance. Bend your legs and let the weight of the dumbbells bring you down towards the ground. The front knee should not go past your toes. The other knee will almost touch the floor, and then you come back up. Complete all of the repetitions with one leg and then alternate.
Recommendation: 2 sets of 10 reps
This exercise will surely have you feeling the burn. Your hamstrings and glutes will thank you later. But the wonderful thing about this exercise is that you can do it from your bed if you choose to.
It’s recommended you try this on a step or a platform, but if you choose your bed, that’s fine as well. You’re going to lie facedown with your hips on the edge of whatever surface you’re on, your legs should be straight, with your toes resting lightly on the ground. (Of course, if you’re on the bed, your feet will be higher). This part is where it starts to get tricky. Squeeze and contract your glutes and hamstrings until they are level with your hips. You’re going to lift one leg high and then alternate. The move should resemble a flutter kick in the water.
Recommendation: 3 sets of 20 repetitions
The good ol stairmaster is your best friend. Be sure not to cheat the process while using this machine. You’ll be spending hours accomplishing nothing if you do. It’s recommended that you go at a slower speed to make sure that you’re taking normal and full steps. Be sure to step down through the heel of your foot; you should feel your body weight with this motion. Outside of getting a firmer butt, you’ll also experience fat loss, burned calories and a healthy heart rate.
For those who like the treadmill, exercise on an incline to receive the maximum benefit.
Recommendation: 20 minutes for 3 days per week. As you progress spend 30-45 minutes for 5-6 days a week.
There are a bunch of different ways to tackle the plumping up of your butt. Try new things and get creative, and see what works for you. Genetics will ultimately determine how big your butt will get. Just look at Aunt Pam and Grandma Theresa, that’ll give you a great indication of what your booty could look like. Be consistent and if anything, you’ll be getting healthier in the pursuit of having some good junk in the trunk. Be well.
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