Just when everyone has started appreciating peachy buttocks, having a flat bottom can really make you feel left out. The past two decades have left us obsessed with bigger backsides, with a 252% increase in butt-lifting procedures between the years 2000 and 2015 alone (ASPS, 2016).
However, Brazilianbutt lifts, apart from their heavy costs, have been found to be the riskiest ofall plastic surgeries, with 1 in 3000 procedures resulting in death (ASPS, 2018). Why risk getting health problems, or worse, whenyou can simply exercise to make your buttocks bigger fast?
All You Need Is7 Minutes a Day!
There are many exercises to make buttocks bigger and sculpt your figure beautifully. Although results won’t be overnight like surgical procedures, there won’t be any side-effects or hefty bills either.
In case you werewondering what exercises lift your buttocks, here is an at-home routine thatwill suit even the laziest and busiest of people – all you need is 7 minutesdaily!
Minute 1: JumpSquats
These will pumpyou up for the minutes to come while seriously working your booty.
- Standstraight with your feet hip-width apart.
- Loweryour butt into squatting position until your thighs are parallel to the floor.
- Continuea few more inches downward, taking care your knees don’t go past your toes.
- Jumpwith your hands up in the air, landing softly with knees slightly bent.
Watch how fitness trainer Andree Hafley does it below.
Pro Tip: Don’t aim for straight legs as you comedown from your jump. Be easy on your knees!
Minute 2:Single Leg Squats
Got your heartrate up? It’s time for some serious action!
- Hold awall or some kind of support with one hand.
- Liftone of your legs a few inches off the floor.
- Bendthe knee of the other leg, going down into a squat while keeping the lifted legoff the floor.
- Aimfor your squatting leg to have its thigh parallel to the floor.
- Go back to starting position, and repeat equal times onboth sides.
This Howcast video shows it best.
Pro Tip: Pause for a few seconds if it gets too much– muscle injury is serious!
Minute 3:Donkey Kicks
Among exercises tomake buttocks bigger, donkey kicks are a universal favorite after squats andlunges. These target your hamstrings and glutes, the key muscles you need towork for a larger booty.
- Startwith a crawling position – palms flat on the floor, arms at ninety degrees,torso raised parallel to the floor, thighs at ninety degrees, and calves flaton the floor.
- Liftone foot while keeping the knee bent at ninety degrees.
- Go farup so that your thigh is parallel to the floor and your foot faces upwards.
- Returnto the starting position and repeat on the same leg 10 to 12 times.
- Do thesame with your other leg.
Livestrong Woman’s helpful video will show you the perfect donkey kick.
Pro Tip: Lift your thigh just so that it is in linewith your spine, not beyond.
Minute 4:Walking Lunges
Thisever-so-famous exercise to make buttocks bigger can leave you with a sorebooty!
- Standstraight, and take a wide step forward with your right leg.
- Bend yourright knee, lowering your torso so that your right thigh is parallel with thefloor.
- Meanwhile,touch your left knee to the ground.
- Standup straight, bringing your left leg forward beside your right leg.
- Repeatthe lunge, this time with your left leg stepping forward.
- Keepswitching legs and continue for one minute.
Watch this Crossfit video to see how the experts do it.
Pro Tip: While bending the knee of the front leg,take care that it doesn’t go past toe to avoid knee problems.
Minute 5: HipBridges
Take a few secondsto catch your breath. You’re more than halfway through your workout already!
Hip bridges rankhigh among exercises that make buttocks bigger.
- Lie onyour back, arms at your sides, torso flat on the floor, legs folded up at theknees, and feet about shoulder-width apart.
- Thrustyou butt up in the air until your shoulders and knees are in a straight line.
- Squeezeyour butt as you go up, slowly relax, then return to your starting position.
Watch this interesting video by Chloe Ting to know about more variations you can try with this simple exercise.
Pro Tip: For an extra challenge, place one foot onthe knee of the other leg and do single leg bridges, equal reps on each side.
Minute 6: Clamshells
Clamshells, whendone the right way, can target the gluteus medius muscles of your buttocks.
- Lie onyour right side with your right arm supporting your head, legs bent at theknees, one on top of the other, feet together.
- Keepingyour feet together, open your legs so that your left knee points upwards.
- Returnto your starting position. Do equal reps on each side.
Watch this video for guidance.
Pro Tip: Wear a resistance band around your thighs forthat extra burn!
Minute 7: WideSquats
End your routinewith wide squats – another powerful exercise to make your buttocks bigger fast.
- Startwith your legs 3 to 4 feet apart.
- Angleyour toes outward at 45 degrees.
- Loweryour tush by bending your knees, weight in your heels.
- Onceyour thighs are parallel to the floor, try going slightly lower to really workthose muscles.
- Returnto starting position, and repeat.
Watch this video for guidance.
Pro Tip: Try holding some weights as you squat.Lower them when you’re in squatting position. Bring the weights just below yourchin when you’re up.
Phew! Not ThatHard, Right?
If you continue topractice this routine of exercises to make buttocks bigger regularly, you’llsee results in a matter of weeks.
Eat more protein, drink plenty of water, and work that booty 7 minutes a day, with 10-second rest intervals between exercises. Here’s to loving our curves and making healthier choices!
Comment below if you are committed to starting this curvy hips workout!
