2 Free Tips on How to Make Your Booty Bigger and 3 Bigger Butt Exercises You Can Do at Home

It’s no secret that having big butt is in. You see them on television and in magazines. You can’t help but envy the source of all the attention. Many women want a bigger backside, but most do not know how to achieve one. This guide will give you some tips and techniques on how to make your booty bigger.

First let’s start by telling you that you absolutely cannot get a bigger booty by eating lots of fattening foods like bread and potatoes. These foods will indeed make you bigger, but not in the way that you want. In order to achieve the big butt look you will need to build muscle not gain fat.

A) Exercise your gluteus maximus

The booty is made of three muscles called the gluteals. These muscles are what you are going to need to work in order to enlarge your back side. There are several exercises that you can do to work these muscles.

1. Squats: By holding on to the back of a chair and squatting down as far as you can go this will inevitably build gluteus muscles.

2. Kicks: Holding on to the same chair that you used to do the squats kick your legs, one at a time, side to side. Next kick them back. Keep repeating these every day, gradually increasing the repetitions each day.

3. Stairs: Walking up stairs will help in working your booty muscles. You can use a set of stairs or get a stair stepper to use during your normal workout routine. Either way will be just as effective.

B) Eat right

A bigger booty can’t be gained by exercise alone. Eating the right foods is important in building those muscles.

When eating to build muscle you will need to take in lots of protein and a minimal amount of fat and carbohydrates. If you have to eat pasta or bread try whole grains.

There are no quick fixes on how to increase butt size, but with a bit of hard work you will be able to make your booty bigger.

split squats Home legs and butt exercise glutes and quads workout

AskTheTrainer.com The split squat or stationary lunge is a good exercise to use to work your glutes and quadriceps as well as your hamstrings, inner and outer thighs which have stabilization work. You can perform this legs exercise with dumbbells in the low hang position as you see here or the high hang position with the dumbbells or kettlebells up around your shoulders. Make sure your front knee stays above your ankle to work your lower body muscles evenly. Personal Trainer Michael Behnken …

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Butt Workout with Easy Butt Exercises Done at Home

Here are a few easy butt exercises you can do at home for a fast, effective butt workout. Maybe you want the attention or maybe you just want to feel good about your butt… either way, you’ll soon be known as the woman with the great butt.

1. Isometric butt squeezes while you watch tv

This exercise is unbelievably easy and convenient to do. It’s nothing more than squeezing your butt together to create an isometric tension in your butt muscles. It’s best to do this while lying face down, but you can also do these standing up or sitting down as well. Do them on your drive to work or while working. Nobody will know.

You can easily do 20 minutes of this exercise a day without much effort. You can do that for faster results, but I recommend you do this for 5 minutes a day. I do them while lying down watching TV.

The longer you hold each squeeze, the better. You can do each squeeze for as little as 15 seconds or as long as a minute. I’ve even done a few squeezes that lasted up to 5 minutes.

2. Body weight wall squats

This is a nice at-home alternative to barbell squats at the gym. The key to getting the focus on your butt and not your legs is to squat deep. You’ll need to squat so that your upper thighs are below parallel to the ground. Anything higher than that puts most of the focus on your legs. I suggest that you work your way up to doing 4 sets of 10 each day. Spread these out through the day or do them all at once resting 60-90 seconds between each set.

These are 2 easy butt exercises that you can combine into a fast butt workout at home.

Butt Exercises For Women – Home Based Bum Toning

If you are a woman struggling to get the perfectly shaped bum that you want so you can look and feel sexy then you will need some good butt exercises for women. You may already know this and have looked into gym memberships and seen a hundred bizarre gadgets on infomercials that promise they will tighten, tone and shape your bum while making you a cup of coffee and giving you a massage or some garbage. These things are not really needed to exercise your butt; some simple home based workouts can yield impressive results such as:

1. Lunges
This is a good exercise for stretching and exercising the butt and the thighs and other muscles groups in the legs. Start standing and then swing one leg forward in a lunge … so quite a way. From here lower your knee of the trailing leg to the floor but do not rest on it, at the lowest point hold for a moment then clench your muscles especially your bum muscles and raise your knee up then bring that trailing leg forward and swing it into a new lung then lower the other leg and so on. Keep your hips in line as you do this though so your pelvis should always be facing forward not angled as you swing your legs.

2. Cross Legged Lunges
A variation of the regular lung above that targets different muscles in your butt and around it. Instead of swinging your leg straight forward you lunge forward and ACROSS your body before dipping and repeating with the other leg. This can make balancing a bit difficult but not too onerous. Remember to clench those but cheeks as you do this it will also help with stability.

3. Step Ups
All you need for this is a raised platform you can step on to. Not just a step by the way as this is too low. The aim is to step onto something about knee height and higher then using just the muscles in that leg and butt cheek to propel the rest of your body up to stand next to it. This is just like climbing giant steps but not using any cheating methods like swinging your body or using your hands. You back should be straight and all force should be from that leg.

There are many more butt exercises for women that can help you achieve a better looking bum and there is also another aspect that must be looked at or you will never quite have the shape your desire. That extra component is lowering your body fat especially around the hips, waist and the bum where the body finds it very easy to store fat especially if you are working in an office environment.

No diet fad will really help you hear so for a long term solutions you need to change your metabolism so your body will do that work for you for life! Sounds good? Click below to find out how.

The Firm Butt Workout

Butt Exercises For Men – A Home Workout

While most guys focus on building muscle and tone in their chest and arms thinking these are they key areas that attract women’s attention many forget to do butt exercises for men and end up with either a flabby set of buttocks or sometimes a flat bum with no musculature at all which is not optimal to look good or feel good.

While you may hit the gym or jog or a bunch of other things this will not be enough to get an athletic butt unless you focus on the exercises that work those glute muscles. Some great exercises you do not need to go to the gym for are:

1. Squats
Squats are one of the best exercises you can do or your bum and for everything else too … when at the gym you can load weight as well but this is not essential if you are just targeting your rear. Technique is the most vital part of doing a squat so make sure that you keep your back straight and stare straight ahead while tightening those butt muscles hard along with your core muscles as you descend and ascend. It is this tight focus as you do squats that will exercise the bum and also many other muscles releasing growth hormones while you do it which happens with an all body exercise like this.

2. Gluteus Kickback
This is pretty simple but if you are not too flexible you may not to do some stretching before hand. Get down on your hands and knees and lift your chin to look forward. Raise one leg behind you until the foot is above you head and your knee lifts to the same height as your torso so the upper leg is now horizontal. Clench the buttock of the raised leg hard as you slowly lower it back down after holding for a few moments. Repeat with other leg and do 8-12 reps are recommended.

3. Step Ups
You need a raised platform for this so you can step on to. Not just any old step by the way as this will be too low. The aim is to step onto something that is knee height and or preferably more then using just the leg that has stepped and the muscles of that buttock to launch the rest of your body up to stand next to it. This is just like climbing giant stairs but you should have good form meaning a straight back and no cheating with your hands or swinging your body around … make your leg and bum work for that step!

There are many more butt exercises for men that can help you achieve a better looking bum and there is also another aspect that must be looked at or you will never quite have the shape your desire. That extra component is lowering your body fat especially around the hips, waist and the bum where the body finds it very easy to store fat and if you are working in an office environment this is rampant.

No diet fad will really help you hear so for a long term solutions though so you need to change your metabolism so your body will do that work for you for life! Sounds good? Click below to find out how.

The Firm Butt Workout