Can’t wear your booty shorts? Tired of your flat butt? We will list here the best exercises to get that firm toned butt within a month. Did you always dream of having a big toned butt but you don’t know where to start and how to get a big bum. These are the best exercises which have been chosen by expert body trainers and have been proven to get the quickest results. You can do these exercises at the comfort of your home or at the gym. You can start out slow first then keep on increasing the number of reps per set as you progress everyday.
First lets understand the anatomy of our buttocks. The buttocks have three main region:
- Gluteus Medius
- Gluteus Minimus
- Gluteus Maximus
We will focus on the Gluteus Maximus as it is the largest of the three muscles and is very it is very important working on it if you aim to get a big butt. The internet is full of exercises for getting you a big butt but most of them are much not much effective unless you pair the right exercises and do them correctly
Enough of talking, let’s start with the exercises
One of the most common but very effective exercise, it directly works on your butt muscles and give them a larger look. It not only makes the butt bigger but has also been proven to tone your butt. Rest a barbell on your shoulders and do your squats, making sure your back is straight and your eyes forward. Make sure your form is correct as you bend your knees . Start with 10 reps per set for a total of 3 sets. Increase it to 20 as you get comfortable with it. Within a month you’ll notice the difference.
Heel raises is one of the best exercise to get a rounder and firmer butt. It is also one of the easiest exercises to do. You don’t need any equipment to do it but you can use resistance bands to make it more difficult. Start by getting on your fours and make sure you tighten your stomach to make it very effective. Then you raise the heel of any of your foot upwards towards the ceiling. Pause a second like that and then come back to your original position. Do 10 reps per leg for a set. Do 3 such sets, 1-2 minutes break in between sets.
Lunges is the easiest of the 3 exercises, but you shouldn’t underestimate the power of lunges. But it should be done in a correct manner, if done incorrectly it can destroy your posture and cause really bad back aches. Stand up straight with your body relaxed and your chin up. Again remember to tighten your stomach, then step forward with one leg and get on your knee. Make sure your one ankle is above your other knee. Don’t try to force it or tense up your body. Do 10 reps on each leg for a total of 3 sets. When you think you’ve mastered the basic lunge you can modify it to challenge your muscles.