Transform Fitspo may collect a percentage of sales or other fees from links on this page.
A killer 30 minute set of exercises to enlarge your butt! Great for toning and adding size to create a sexy butt! All in a short circle of 30 minutes.
This exercise has helped hundreds of women get a great butt. There are no secrets! Just do it consistently and you'll be amazed at how well rounded your butt will look 😉
- 1. Bodyweight Squats
- 2. In side leg crosses
- 3. Jump diving
- 4. Reverse lunge with front leg raised
- 5. Hip drive
- 6. Single Leg Row
- 7. Glute Bridge for Leg Raises
- 8. Donkey feet
- 9. Bulgarian squat
- How to get a rounder butt
- butt structure
- The muscle groups that shape the buttocks
- final thoughts
1. Bodyweight Squats
Squats are a key exercise to work your entire body and at the same time work your glutes, making them great exercises to improve your glutes!
1. Stand with your feet hip-width apart or slightly wider, toes pointed slightly out. Make sure your spine is in a straight and neutral position. Make sure your weight goes through your heels.
2. Engage your leg and core muscles as you lower your body, extending your hands in front of you for balance if necessary. Lower yourself until your butt is an inch or two off the floor. Hold for 1-2 seconds.
3. Continue to squeeze your leg and core muscles as you come back up. This is a repeat.
2. In side leg crosses
1. Lie on your side with your hands in front of you and your legs stretched out on the floor.
2. Keeping your core tight, lift your legs off the ground.
3. Keeping your legs straight and up, move them up and down, crossing them as shown. Each intersection is a repeat.
3. Jump diving
Jumping lunges are another great way to work on explosive power and variety! These are great exercises to increase your butt in no time!
1. Stand with your feet hip-width apart. Place your hands on your hips.
2. Step forward with one leg and lower the other until the knee almost touches the ground. The front foot should be directly below the knee.
3. Explosively push off your front foot, lift your knee, and push your back leg up to jump into the air.
4. Alternate legs in the air so that you land in a lunge with the other foot.
5. Repeat with the other leg.
4. Reverse lunge with front leg raised
A great variation of the forward lunge that helps target additional small muscle groups. This is done much like a standard lunge.
1. Stand hip-width apart and place one leg on a small step or platform. Place your hands on your hips.
2. Kick one leg back and lower the other until your knee touches (or almost touches) the ground. The front foot should be directly below the knee.
3. Push off your back foot and come up to the starting position. This is a repeat. 4. Repeat with the other leg.
5. Hip drive
Hip thrusters are amazing exercises to improve the glutes. They are easy to perform and really target the glutes!
1. Sit on the floor with your knees bent, feet flat on the floor, and hands behind you, palms pressed against the floor.
2. Supporting yourself on your palms and heels, squeeze your buttocks to lift your hips off the ground until your torso is horizontal. Squeeze for 2-3 seconds.
3. Slowly lower your hips. This is a repeat.
6. Single Leg Row
They come with a lot of instability, making them a great way to challenge yourself without the need for any equipment.
1. Stand with your knees slightly bent.
2. Lift one foot slightly off the ground and keep the other knee slightly bent.
3. Bend at the hips and lower your torso forward as far as it will go. As you lean forward, raise your other hands above your head or to the side for balance.
4. Squeeze your glutes and lift the other leg back. Press 2-3 seconds.
5. Slowly lower leg and raise torso back to starting position. This is a repeat.
6. Repeat for the other leg.
7. Glute Bridge for Leg Raises
This glute bridge variation helps you lose some stability when you work your legs.
1. Lie on your back with your arms at your sides.
2. Bend your knees and place your heels on the floor.
3. Squeeze your glutes to lift your hips off the ground until your knees, hips, and shoulders are in line. Hold at the top for 2-3 seconds.
4. At the top of the glute bridge, squeeze your hip flexors and abs and lift one knee up until it's directly above you.
5. Slowly bring your leg back to the ground. This is a repeat.
6. Repeat with the other leg.
8. Donkey feet
Donkey kicks are such a simple exercise to enlarge your butt. They are a great addition to a glute workout.
1. Start on your hands and knees. Keep your hands directly under your shoulders.
2. Squeeze your glutes by kicking one leg up to the sky with the knee bent and pressing the top for 2-3 seconds.
3. Slowly bring your leg back until it is over both knees. This is a repeat.
4. Repeat for the other leg.
9. Bulgarian squat
The split squat is a great exercise that will get you through the day.
1. Place the ball of your foot on a stable, raised platform behind you. Shift your weight mainly to the front leg, which is in front of the platform. When squatting, the knee should be directly over the foot at the lowest point. This determines that your foot is too far in front of the platform.
2. Bend the knee of the front leg and lower it into a single leg squat. Hold on to your core. Lower down until your knee is directly over your foot and your other knee is an inch or two off the floor. Hold for 2-3 seconds.
3. Squeeze your glutes and lift them back to the starting position. This is a repeat.
4. Repeat for the other leg.
How to get a rounder butt
Has Flat Butt Syndrome got you down? He's got a bit of a lean, but he wants more... well, ass? You've probably heard that squats and lunges are the answer to getting a bigger butt. But do certain moves really help improve your butt?
The answer is a resounding yes! However, you won't be relegated to boring squats and lunges for a rounder booty. When you're looking for more muscle and lifting, the key is to activate the right muscles. And there are many movements that activate these muscles.
Once you understand what you're working on and why, you can also create your own exercises to complete that service. So if you're ready to fill out those jeans like never before, there are a few things you need to learn first.
First, it's important to note that the shape of your butt depends on a vmultiplicity of factors. That's why everyone's butt looks a little different. Some things can be changed, but other factors, like bone structure, can be preserved forever.
So when you think about the shape of your butt, it looks like this based on 4 factors:
As mentioned above, you cannot change the size or shape of the bone. In this case, it refers to your pelvic bone. This can also include the subcutaneous fat on your butt. But everything else can be influenced to some degree.
You need a certain amount of fat in the buttocks; It makes it easy to sit comfortably. But how much and how much you get can really depend a lot on hormones and genetics.
Additionally, people of certain ethnicities may be more likely to store fat in this area than others. So if you're of a certain ethnicity that doesn't tend to have a lot of back fat, you may have to try really hard to fake the round.
The muscle groups that shape the buttocks
You may have heard this before. The main muscles that make up the buttocks are commonly called the "glutes." This muscle group consists of 3 parts:
These muscles are the biggest contributors to the shape of your butt. So if you want to change, these are the muscles you would focus on the most.
The largest of this group is the gluteus maximus; it is also the most superficial. The maximum is responsible for extending the hips backwards. Exaggerated movements like donkey kicks can activate this muscle, but so can something as simple as walking. Other movements that activate this muscle include hip rotations and moving the leg out and back toward the center of the body.
In addition, the medium and the minimum also help to move the leg to the sides of the body, as well as hip rotations. However, they lie deeper in your body and closer to the bone. So while they can add roundness and lift, they don't affect your overall appearance as much as Maximus does.
Also, there are many other muscles in the hip area. But when you train your glutes, you usually train them as well. However, they are deep enough that they won't affect the curve and shape of your butt, so you don't have to worry about them.
Last but not least, think about skin care for your buttocks. This may not affect the roundness of your butt, but it could affect how it looks. Skin naturally begins to sag over the years, but you can still maintain a more beautiful skin tone by living a healthy lifestyle, exfoliating and moisturizing.
You cannot change your genetics. And you can't change your bone structure. But you can focus on movements that strengthen your glutes, which in turn will help give your butt a rounder appearance.
And do not neglect the skin care of your buttocks. They work hard to get a nice round shape. Show it off with smooth skin that's soft to the touch.