Strong Butt – Why Do You Need One Besides Looking Good?
Some of the hottest celebrities in Hollywood have it. The Kardashian-Jenners have it. Rihanna flaunts hers like a diamond in the sky. It’s one of Queen Bey’s most prized possessions – along with her AMAZING body, of course! Rumor has it that Jennifer Lopez, one of the sexiest living creatures to ever walk the planet, had hers insured for a few million dollars. Gasp!
What do these rich and smoking hot women have in common?
Yup. You guessed it right.
Big. Beautiful. Butt.
Having a round and plump behind is so popular that “belfies,” also known as butt selfies, became a thing on social media.
We couldn’t even count the times these not-so-subtle booty selfies broke the internet. Remember that time Kim K posed for a Paper magazine cover? Whew! So intense.
These ‘gram-worthy behinds don’t come naturally, though. A big bum doesn’t necessarily mean sexy. Exercises to make your buttocks bigger and proper diet are needed to make them toned and look fantastic, especially on pictures. This is why people with the best bottoms work out several times a week to achieve picture-perfect butts.
Why Work Your Butt Off
More than the aesthetic, bum exercises are essential not only to make your behind look incredible but also to keep your body fit and strong. So if you’re wondering what your behind’s got to do with it, the answer is ‘everything.’
When you work out for the sole purpose of shaping your butt, you’re not only flexing the gluteal muscles (gluteus maximus, gluteus medius, and gluteus minimus) in that area. You’re also working out all the other muscles on your core, back, and hips.
Strengthen key supportive muscles
The muscles responsible for standing, walking, and other weight-bearing activities are called Tensor Fascia Latae (TFL). These are found in front of your pelvis and hip joint, which act as a hip flexor and stabilizer. TFL supports your hip to prevent it from dropping to the side when you stand on one leg, for example.
When you are doing glute exercises to shape your bum, you are also strengthening these key muscles in the hip area. This helps to prevent injuries.
Reduce back pain
Strong glute muscles are essential to avoid injury or pain in your lower back because they assist in the pelvic and trunk movements, too. Strong butt muscles mean a stable pelvis and stronger lower back support, ensuring an even distribution of load through your lower extremities.
Prevent knee injury
Gluteal muscles should be strong enough to ensure pelvic stability. Should you injure your ankle or any part of your lower extremities, this can cause imbalance on the knees, legs, and hips. As a result, you’ll feel discomfort or pain, especially on the femur. This causes lateral patellar tracking or lateral kneecap tracking, which is the number one source of knee pain. This is why glute muscles workout is important to prevent injuries.
Increase physical strength
You may not have noticed that your glute muscles are used in various movements besides standing, walking, and running. All muscles in your body are linked together. So if you want to have a body that is strong enough to complete day-to-day tasks, you need to perform squats exercise for buttocks.
Generally, women are stronger in their legs and thighs than men. Whether you’re trekking up a mountain or scouring aisles in the grocery, you need strong leg and butt muscles to be able to do just that.
One way to test whether you have strong or weak buttocks muscles is to do the Trendelenburg Test. Stand on one leg and lift the other leg slowly off the floor. You have a weak gluteus medius if you can feel the pelvis of the elevated leg shrink.
Warmup routines to activate gluteal muscles
Warming up before a glutes workout will fire up your butt muscles and have them ready for a grueling exercise ahead. Doing activation routines will create a mind-body connection, which is necessary if you want to achieve the best results.
- Use a resistance band and loop it around your upper thighs.
- Start on all fours on a yoga mat. Make sure your knees and hips are aligned. Inhale and push your shoulder blades down.
- As you exhale, lift your right leg until your thigh is in line with your spine with knees bent and feet flexed.
- Inhale again and lower your right leg to the starting position but without touching the mat with your knee.
- Do 10 repetitions on one side before doing the same with the other leg.
- Loop a resistance band on your lower thighs.
- Lay on your right side and extend your right hand along the mat. Make sure your head is rested on your arm.
- Bend both knees and pull them closer to your hips. Your hips should be stacked, leaving a small gap between your waist and the mat.
- As you exhale, elevate your right knee while keeping your feet together.
- Inhale and lower your right knee to return to the starting position.
- Do 10 reps on one side and do the same on the other side.
- Start by lying flat on your back on a yoga mat with a resistance band looped around your lower thighs.
- Bend your knees and make sure your feet is firmly pressed on the mat.
- Open up your thighs to make sure that they are hip-width apart. Your spine should be in a neutral position and your arms rested on the sides.
- Exhale and as you press your heels on the mat, raise your pelvis until your knees and chin forms one straight line.
- As you inhale, slowly return to the starting position.
- Repeat this routine 15 times.
Do these warmup exercise before your full big butt workout. By doing so, you’ll be one step closer to your dream booty.
The best exercises for a great bum
Getting that perfectly shaped posterior is a lot of work. But if you don’t start now, you’ll never have the buttocks that you’ve always dreamed of. Yes, you can have a huge bum through a surgical procedure. But nothing beats the look and feel of an au naturel tush.
If you’ve decided to work hard for a pair of beautifully shaped rump, then you can start with the best glute lifting exercises.
Tight Hip Rotations
This routine will not only tone your bottoms but will also improve your shoulders and obliques.
- Start by lying down on your left side with your head resting on your left palm.
- Bend your knees to 45 degrees in front of you.
- Hold a 5-pound dumbbell with your right hand and place your elbow on your right side.
- Lift your right leg and your right arm towards the ceiling to a 90-degree angle.
- Keep your hips aligned while in this position with your elbow firmly pressed on the side.
- Hold the position for two counts before returning to the starting position.
You’ll surely feel a bit of a burning sensation on the lower part of your rear after this exercise. Something that will push you to work harder to achieve a pair of sexy-looking buns.
- Lie on a mat with your arms pressed to your sides.
- Tightly bend both knees to 90 degrees and lift your feet.
- Slowly tap your left toes on the floor. Then, your right. Alternately tap your feet for one minute.
- Stop if you’re feeling any pain on your lower back. Rest for a few seconds and then, repeat the routine.
You’ll feel the intensity of this butt lift workout after a few reps, which should indicate that you’re gluteal muscles are working.
- Start by standing and spreading your legs two feet apart with your toes pointing to opposite directions and your hands on your hips.
- Bend your knees and make sure your back is straight.
- Slowly lower yourself until your thighs are parallel to the floor.
- Return to the starting position and repeat.
- Do this 15 times.
Side-To-Side Squat Jump
Things are getting more intense by now. And with the best exercise to tone bum, you’ll be one step closer to a fine-looking rear.
- While in a standing position, spread your legs shoulder-width apart and your arms on your sides.
- Bend your knees and lower your upper body until your upper thighs are parallel to the floor.
- Raise your arms, pause, and then jump as high as possible toward your right.
- After you land, jump back to your starting position.
- Do 15 reps.
Squat With Kick-Back
This is a powerhouse move that will leave your butt muscles pulsating.
- Stand and spread your legs shoulder-width apart.
- Lower your upper body to do a squat while bringing your fists closer to your chin.
- While in a squatting position, raise your left leg toward the back and extend your arms forward.
- Return to the squat position. Then, repeat on the right leg.
- Do this alternately on both legs for one minute. Rest for a bit and then, repeat the routine for another minute.
- Be sure you don’t twist your hips toward the side when you’re extending your leg.
Extra Strength Lunges
This stretches your posterior muscles and will tone them and at the same time, improve your balance.
- Stand up straight and place hands on the sides of your hips. Keep your feet together.
- Lunge forward with your left leg first while bringing your firsts closer to your chin.
- While in a full lunge position, jump upwards and switch your legs. As you land, move your right leg in a lunge position.
- Keep lunging, switching your legs for 60 seconds. Be sure to keep your fists close to your chin. When you land, your front knee must be at a 90-degree angle all the time.
You’ll most likely feel exhausted at the end of this routine.
- While on all fours on top of a yoga mat, bend your right knee at a 90-degree angle.
- Lift your right leg toward the back, rotating that leg until you are doing a donkey kick position.
- Return to the starting position.
- Do 15 reps on each side.
This is one of the best exercises to tone bum. You’ll feel the burn mostly in your bum and thighs.
- Stand on your right leg with your palm facing your thighs.
- Extend the right arm to the side to keep your balance.
- With your right leg slightly bent, lean your body forward and extend your left leg behind you until your torso is parallel to the floor and your hand is almost touching the floor.
- To return to the starting position, drive into your right heel.
Burpee Squat Thrust
Your gluteal muscles will surely feel tighter by now. Do this routine to push yourself more.
- Start in a standing position with your feet hip-width apart.
- Lower your upper body to the ground, pushing your hands to the ground while shooting your legs back.
- From this position, quickly swing your feet and legs toward your face to meet your hands. Then, land in a squat position.
- As you move your body to a standing position, thrust your hips to the front and bring your hands close to your chest.
- Repeat 15 times.
In need of quick exercises for a great bum? This simple yet powerful exercise will leave your blood pumping and your buttocks and lower back feeling sore.
- Stand and keep your feet shoulder-width apart. Use an 8- to 10-pound dumbbells and place them by your thighs.
- Move to a squat position, placing your weight on your heels.
- Squeeze your butt as you return to the starting position.
- Do 15-20 reps.
Look great from your head down to your, well, butt
The key to achieving an enviable body is to work your hardest. Nothing comes easy, especially when it comes to your health. These exercises to make your bum bigger are some of your best bet if you want to tone and tighten your bottom.
So the next time you slip into that uber-tight bodycon dress, you’ll have jaws dropping and eyes popping around you.
When your girlfriends ask you how to firm your buttocks fast, though, be sure to show them this article.