As a woman, we all have the appearance of an hourglass and wish to have confidence in our body. If that is you, please say “yes”. But for the majority of us, we are not naturally talented in the body of an hourglass. Let’s see how you can get bigger butt!
There are various aspects to achieving the body that we want, from sleep to exercise and diet therapy. Today, however, we will target the movement aspect for this goal.
If you really want to know who is looking for the best practices for achieving the body of their dreams, then ask every woman on the road, and I am sure they feel more confident and sexy in a costume or bikini.
These exercises will not only help you speed up the process but also add many benefits. Now, if you have more fat deposits in your body compared to others, then you will gain incredibly from some cardio exercises, especially high-intensity interval training. High-intensity interval training helps increase the rate of heart and prepares you for a sweaty exercise.
If you are new to
For my girls who don’t have too much fat on you, you too will benefit from this exercise because the overall goal of these exercises is to reduce the confusion and Waist of a big hip. In fact, there is no possible way to raise your hips because it is a bone structure that determines how wide your hip is, but the development of the muscles around the hips can create an illusion of a broad hip.
3 Powerful Butt Exercises
- Gluteus Maximus: Gluteus Maximus muscle is located in the buttocks and it is considered to be one of the strongest muscles in the human body. It is associated with Coxx, or tailbone, as well as other nearby bones. Gluteus Maximus is responsible for the muscle movement of the hip and thigh.
- Gluteus Medius: The second largest muscle that lies near the outside of the pelvis.
- Gluteus Minimus: It is one of the secondary muscles that can produce hip extensions. This muscle is deep and somewhat in the anterior (front) gluteus medius. It is a comprehensive and triangular muscle.
Work-Out for the growth of Gluteus
- Hip thrust: On a floor or a chair/ledge which enables you to be in the 90-degree position. Keep right below the shoulder blade. Your body should be facing towards the ceiling. Add a barbell or weight plate to your hip. Push your glute towards the ceiling, squeeze for 1 second, and back down. Keep your chin and shake your upper body to align with your spine. When you come down, your upper body with your chin should still be tucked.
- Romanian Deadlift: Stand up with shoulder width. Some people like to be a little wider or a little narrow. It depends on the structure and comfort of your body. Pull back the buttocks and hamstring a little as if trying to sit on a chair. After feeling a stretch of hamstring, squeeze the buttocks, move the pelvis downwards, and return to the starting position to the right. The only thing you have to move after stretching the hamstring is your upper body passing through the full range of movement from top to bottom with the help of your pelvis.
- Clamshell: Lie down by bending your legs about 90 degrees. The feet should be stacked on top of each other. Please use a resistance band. If the right leg is on the left leg, widen the right leg until you feel the center of the gluteus muscle contracts. Press and hold for 1 second to return to normal position. Your feet should look like clamshell opening and closing.
- Horizontal walking: Stand up with the shoulder width off. With the knees slightly bent, they are in a squat posture, pulling back the hips and hamstring as if they are about to sit on a chair. Pull out the left foot aside, then continue with the right foot. Please do the same thing on the other side. Literally, you are walking to the left and right instead of the front, back, left and right.
- Donkey Kickback: Please get on all four of your hands and knees. Everything should be shoulder wide apart. Use your upper body to stabilize and support yourself. Kick up one leg straight in the air, squeeze the buttocks and straight down to the starting position. If you are using a cable machine, keep your back straight and parallel to the floor.
- Curtsy Lunges: Just like a backward rush, except that you draw your left foot behind you and to the right. You should definitely feel the median of the gluteus trunk (the part where the outer part of the thigh is functioning).
- Fire hydrant: Please get on all four of your hands and knees. Use a resistance band for more strain throughout the whole movement. Keep your feet in a 90-degree position, spread your legs as far as you can, squeeze at the top of the exercise, and return to the starting position.
- Deadlifts: The deadlift is not just a good gluteus movement, it is one of the best overall movements you can do to develop
lower lowerphysical strength and power. Obviously, failing (thanks to CrossFit), or using inappropriate forms may cause serious damage, so you need to focus on running correctly.
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