Come on, ladies and gentlemen, we all know it’s true… As the song goes, we all “like big butts,” especially when they’re toned and rounded with optimum curve.
Many women think you’re either born with a big, curvy buttocks or you’re not. Others think the only way to a sexy behind is through a somewhat agonizing and mundane regiment of squats every day.
Fortunately for you, neither is actually the case. While genes can certainly play a part in rounding out your jeans, any woman can achieve a rounder, sexier booty with a bit of hard work and a fun varied routine.
You will need to hit the gym (hold the gasps, please), but the results can actually start showing up fairly quickly, so it’s worth it. What’s a little weight lifting when the end result is a more enticing rear-end, flatter stomach, and all-around nicer body?
So, to help you on your way to a bigger booty, check out some of the awesome butt workouts for women that we will get to in a minute. They are simple and pretty straight forward, so you should be able to stick with them till you get the bottom of your dreams.
First, Some Quick Workout Tips for Optimum Buttocks Building
To build these sexy glutes, you will need to adopt some practices that may seem counterintuitive, especially if you are somewhat experienced in workout recommendations for women.
Women are usually advised to use light weight and lots of reps. However, while this builds great muscle endurance, the result isn’t really built muscle, just lean muscle.
To achieve the envious big round butt, however, you have to build some serious glute muscles. That is the only way it will ever achieve the size, lift, and roundness you are aiming for.
So, what this means is that you will need to use moderate (or even heavy) weights rather than light weights and you will need to use a moderate number of reps instead of a large number of reps. You should be aiming for 12-20 reps here in most cases so that you can effectively stimulate muscle growth.
As a final note to the concerned members of our audience – while achieving that big booty is hard to accomplish without also achieving some pretty hefty legs, the exercises we recommend here will primarily focus on the butt muscles.
So, while your legs will get a bit of a workout by necessity, you should still be able to achieve a nicer, bigger, rounder booty without growing those leg muscles too much, if that is your wish.
Warming Up
A quick note about warm-ups for your glutes – yes, they need to be warmed up too, just like any other muscle in your body. Don’t injure yourself!
Fortunately, warm ups in this instance are fairly easy. An efficient and effective way to warm up is to simply perform a butt exercise using no or very light weights to start. Do a few reps to get the blood flowing into your muscles to help prevent injury. Then you can move on to the actual weight for the exercise.
Note on Form
For each of the exercises listed below, be sure that you do not rush through the movements! The point is controlled, deliberate movement from start to finish of each rep. Especially since you are dealing with heavier weights, this is for your safety as much as it is about the exercise being effective.
Without Further Ado…
Now for the big reveal: the 5 exercises to incorporate into your workout routine to revolutionize your rear. We would encourage you to do this routine 2-3 times a week for the best results.
• Barbell Reverse Lunges:
3 sets: 1 x with lighter weight; 2 x with moderate weight
Light weight set: 15-20 reps
Moderate weight sets: do 8-12 reps
• Barbell Glute Bridges:
4 sets: 2 x with lighter weight; 2 x with moderate weight
Light weight sets: 12-15 reps
Moderate weight sets: 8-12 reps
• Wide Stance Barbell Squat:
6 sets: 2 x warmups/lighter weight; 4 x moderate weight
Warmup sets: 20-25 reps
Moderate weight sets: 12-15 reps
• Romanian Deadlift:
3 sets: 1 x lighter weight; 2 x moderate weight
Light weight sets: 12-20 reps
Moderate weight sets: 12-15 reps
• Donkey Kicks:
4 sets at body weight (no added weights)
8-12 reps each
Doing these 5 exercises on a regular basis is sure to make your butt bigger and give you a much healthier and more toned body overall.
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