If one of your training goals is to exercise for a bigger butt (or to undertake frequent butt exercises for a big bum), it’s possible that it’s not simply about desiring a more peachy rear-end. In fact, researchers from the MIT Sloan School of Management discovered that the people we surround ourselves with — both physically and online – have a significant impact on our fitness habits.
The participants in the study used an activity monitor and subsequently used social media to communicate their fitness progress with the other participants. The study discovered that, regardless of geographic closeness, participants usually recorded identical figures on the same days, and that if one person ran further or faster than the norm, others followed suit.
Basically, if your Instagram feed is full of influencers and trainers with a huge bum toning their tush, you’ll want to do the same. Thanks for your help, subconscious! Regardless of subliminal message, adding bum workouts and exercises in your weekly fitness program is more crucial than ever.
Because if you’re now sitting more than standing, you should pay attention. Sitting at your desk, kitchen table, workplace, or sofa may keep your job going, but it’s putting your bum muscles to sleep. This isn’t a good sign.
What are the benefits of having powerful glutes?
It’s crucial to work on your buns because they’re necessary for power, proper posture, stability, force, and strength. In short, everything.
They also help to alleviate the impacts of tight hip flexors and “butt amnesia” (when your glutes don’t fire up, forcing your lower back, hips, knees, and even ankles to bear the brunt of the extra weight) – which aren’t nice.
Is it true that doing butt exercises would make your bum bigger?
Sure, go ahead. It is possible to “grow” this area of your body by using your workout to activate and engage specific muscles, resulting in a stronger, firmer, and more shapely bum.
So, what kind of workout results in a rounded back? Strength training in particular will expand the size of your butt. And you should concentrate on three important muscles:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
The gluteus maximus is the largest muscle in the bum area and is responsible for making your bum “pop.” The gluteus medius is a smaller muscle that attaches to the ligaments in your hip joint and is located higher up and to the sides of your bum. Finally, the gluteus minimus, which is located beneath the gluteus maximus and works in tandem with the gluteus medius to assist stabilize the hip.
All three muscles must be worked if you want a backside that is as strong as it is sculpted, which we can assist you with.
10 Best Butt Exercises To Sculpt Your Butt
- Begin by lying down on your side on the ground. Place your chin on the arm that is lying on the ground. Begin by bringing your hips and knees to a 45-degree angle and a 90-degree angle, respectively.
- Keep your feet pushed together while pushing your knee away from your core.
- Return to the ground after a brief pause at the top of the action, squeezing your glutes and ab muscles. Repeat.
2. Glutes bridge
- Lie down on a mat on your back with your knees bent and your feet flat on the floor. The distance between your feet should be hip-width.
- Squeeze your glutes and press your heels into the floor to elevate your hips to the ceiling on an exhale. Pause for a second at the peak before lowering yourself back to the mat (shoulders first, then lower back, then bum). That counts as one rep.
3. Glute bridges with a single leg
- Lie down on the floor with your upper back supported and your feet hip-width apart, knees bent at 90 degrees, forming a straight line from your shoulders to your knees.
- Squeeze your glutes and lower your hips — this is where you should start.
- Return to the top by driving through your heel, pausing for 3 seconds before slowly descending down. Repeat.
4. Glute rainbows
- On your mat, get down on all fours. Raise and stretch your left leg straight behind you.
- Sweep your leg back and over your right leg in an arc motion, maintaining your leg level with your body. Then, with your left hip, sweep it back past your beginning point to a lateral posture. Return to the center and do the same with the opposite leg.
5 Hips abduction
- While lying on your side, place your top arm in front of your chest to support your upper body.
- Raise your top leg towards the ceiling while keeping your upper body and core as still and engaged as possible.
- Return to the starting position with control and repeat.
6. Pulse lunges
- Start in a lunge position, raising your back leg a few inches off the ground and tracing your front knee over your toes.
- Raise a few inches off the ground, keeping your core and leg muscles engaged but not fully extended.
- Go back to the first position and repeat the pulse movement.
7. Squat jumps
- Squat with your feet hip-width apart in a squat position.
- Explode upwards with force by pushing through your heels and jumping with your glutes. At the height of the jump, try to completely extend your legs.
- Return to a squat position and repeat the process.
8. Dumbbells deadlifts
- Stand shoulder-width apart with your feet shoulder-width apart, a dumbbell in each hand (palms towards your thighs), and a micro-bend in each knee.
- Bend forward from the waist, maintaining your back flat, until your body is parallel to the floor. (There may be a more bend in the knee than with Romanian deadlifts or stiff-legged deadlifts.)
- Exhale and push yourself back to standing, relying on your glutes and thighs to propel you forward.
9. Bulgarian split squats
- Stand facing away from a bench with a dumbbell in each hand and your right leg extended back and foot on top of the bench.
- Bend the front knee until the back leg’s knee is almost touching the floor, then return to the starting position. Make sure your front knee (the one that bends) does not extend over the toes of your forward foot.
10. Barbell deadlifts
- Turn your toes outwards with your feet wider than hip-width apart.
- Get your shins on the bar before bending down, engaging your lats, and pulling yourself up to standing in one fluid motion. Lower your back while maintaining a neutral spine.
Want to tighten your abs, too? Check this 8 powerful exercises for a strong stomach!