Exercises to Get Bigger Buttocks Fast | Complete Workout Guide
Every woman in this world wants a bigger, rounder, and firm butt. For a big and round butt, you need to fine-tune your glute muscles and hip fat. Doing the proper exercise, eating the right diet, and improving your lifestyle can certainly help. A bigger and round buttocks will helps to increase your beauty and improve your body shape. Here in this article, we bring some best exercises to get bigger buttocks fast.
Best Exercises to Get Bigger Buttocks Fast:
We bring the 10 best exercises to get bigger buttocks fast. Warm-up for at least 10 minutes before performing the following exercises to increase the size of your butt.
First of all, stand straight with your feet shoulder-width apart and your toes pointing out. Chest up, look ahead, shoulders rolled back, and core engaged. Now bend your knees, push your hips out and get in a “sitting” posture. Keep your back in line with your neck by bending it a little forward and bring your hands closer to your chest. Don’t allow knees to shoot beyond your toes. Now hold this position for a couple of seconds of minutes and, exhale, and come back up. Repeat this exercise 15 times to complete one set. Do at least 3 sets of 12-15 reps with ten seconds of break between each set.
For this exercise place a barbell on your shoulders, next to the trapezius muscles. Now go in the squatting position so that your thighs are parallel to the floor. Keep maintaining this position with shoulders pushed back, but down, and chest outwards. Maintain the balance of your body by keeping your hands in front of you. Now lower the squat to pull the hip above your feet. Return to your initial position by Squeeze your glutes. Perform at least 3 sets of 12-15 reps with a little break between each set.
To perform this exercise, stand with your feet wider than shoulder-width apart. Now Raise your hands and join the palms and point the toes out. Push your hip out and lower your body to a squat. Remember that Don’t let the knees overshoot your toes. Now squeeze your glutes and thighs further and get back to the initial position. Do at least 3 sets of 10-12 reps with a short break between each set.
Stand straight with your feet shoulder-width apart. Now step forward with your leg flex your knees and lower your body. Stop when your thighs are just parallel to the floor and at 90 degrees, get back up and step back. Do some with your other leg. Repeat this exercise 10 times. Perform at least 2 sets of 10 reps by taking a short break between each step.
Weighted Glute Bridge:
To perform this exercise lie back on your back with your feet shoulder-width apart. Place some weight on your pelvic area. Now lift the pelvis off the floor and then lower it back. Repeat this at least 10 times. Perform 3 sets of 10-12 reps.
Just lie back with your knees bend and feet flat on the floor. While keeping your one foot flat on the floor raise the other one straight up in the air. Lift your butt, hold at this moment for a couple of seconds, and then lower your hips. Perform at least 3 sets of 12-10 reps with a short break between them.
Get on all fours like a cat. Make sure one thing, your elbows must be right below your shoulders. Now bring one knee near your chest and then and then kick back, as high as you can. Perform this 10 times and then switch your leg. Do at least 2 sets of 12-10 reps.
Hold a kettlebell in your hands and stand with your feet shoulder-width apart core engaged, knees soft, and look ahead. Now lower your upper torso, push your butt out but keep your back erect. To perform this exercise, Swing the kettlebell up get into a standing position and squeeze your buttocks and get back down into the bent position. Perform at least 3 sets of 10-12 reps by taking a short break between each step.
Strand straight and wide your legs, point your feet out. This is your standing position. Now look straight, bend your right knee, and sit toward your right side. Get back up and perform the same action on your left knee. This completes one rep. Perform at least 2-3 sets of 10-12 reps.
Lie back on a mat, extend your arms, with your palms facing down. Now lift one leg slowly so that your heels are off the ground. Lift your leg to an angle of 45 degrees and lower the other leg until it is about 3-5 inches from the ground. Alternate the movements between your left and right legs. Perform at least 3 sets of 10-12 reps by taking a short break between each step.
These are some exercises to get bigger buttocks fast. Now we discuss the diet and essential nutrients for a bigger butt.
Foods to Eat:
As you know for bigger and round buttocks you have to eat a proper diet also which contains all the essential nutrients. Here is the list of all essential nutrients.
Human body muscles are made of protein. Protein is very helpful to get around and a Bigger Butt. There are several different ways of adding protein to your diet. Some rich sources of protein include eggs, milk, low-fat yogurt, meat, fish, etc.
The gluteal muscles contain a layer of fat. If you want to get a bigger and round butt, you have to consume unsaturated fats. The main source of unsaturated fats includes avocado, rice bran oil, fish oil, nuts and seeds, peanut butter, etc. Concern a doctor or use a calorie counting app to know how fast you have to consume daily.
Carbs are an important part of our daily diet. The number of carbs in your daily diet depends on the level of resistance used during workouts. Some good sources of carbs are barley, oats, vegetables, leafy greens, wheat bread, etc.
Micronutrients (vitamins and minerals) are the essential nutrients for the human body. Fruits, nuts, vegetables are some rich sources of micronutrients. Consume the nutrients in a larger number of you want to get a bigger butt.
Buttocks are one of the important parts of a woman’s body. Every woman wants a rounder and bigger buttock because it enhances their body figure. Above in this article, we discussed exercises to get bigger buttocks fast and what are the essential nutrients for it. We hope you like this article and let us know your reviews in the comment section below.