Your butt consists of the largest muscle groups in the body. Your torso, pelvis and legs are all anchored by buttocks. You also won’t be able to do the most basic of physical activities if you had somehow managed to injure yourself.
For many decades thick, round buttocks are considered a symbol of good health and beauty. Having weak buttocks can affect your ability to stand/sit upright and your overall body strength.
Here are some exercises you can incorporate into your daily exercise regime that can make your butt bigger and thicker:
Do squats. There really is no getting away from squats if you’re on a mission to get a juicy butt. Instead of doing regular squats, add some resistance by picking up some dumbbells or using a barbell. Simply stand with your feet about hip-width apart. Hold equal weight dumbbells in either or balance a barbell on your shoulder blades. If you’re using a heavyweight barbell, be sure to have a spotter around to prevent any injuries.
If you’re just working out at home and don’t have any equipment around, just stretch your arms out in front of you. Tighten your core and straighten your back. Bend your knees forward as you lower your hips.
Hold the squat for at least 5 seconds, try and hold it for longer if you can. Ensure that your spine is straight throughout and that your thighs are parallel to the floor as you squat. To do squats the right way, don’t let your knees stick out beyond your toes. Use your core, glutes and thighs to push yourself back up.
Doing simple lunges with a barbell or dumbbells will not only help you build your butt and thigh muscles but will also help better your coordination, balance and posture. To do a lunge properly, your front knee should be bent at a 90-degree angle, while your back knee should be just an inch away from the ground. Be sure to keep your core muscles engaged and your spine straight and again, don’t let your knee get past your feet. You can do lunges while remaining stationary or do walking lunges and alternate between each leg.
Get yourself a bike to do some cycling outdoors or get yourself an exercise bike with some adjustable resistance. Regular cycling will boost your cardiovascular health while toning your butt and thighs. To make is a little tougher, cycle uphill. If you’re using a stationary exercise back at home, push yourselves forward and increase the resistance.
Kickbacks (sometimes called donkey kicks) will help strengthen your hamstrings behind your thighs. To make it more intense and build the muscles in your butts, add some resistance in the form of ankle weights. Get yourself an exercise mat and get on all fours, elevate one of your legs upwards. Hold it up as high as you can for 5 seconds and then bring it back down while keeping your knee bent. Repeat the exercise with the other leg.
If you’re looking to make your butt appear thicker and toned on short-notice you can always opt for a butt-lifter. Butt-lifters do for your butt what bras do for your breasts, they provide some support and prevent it from looking saggy as you slip into skinny jeans or a bodycon dress.