So you want a bigger butt? You’re not alone. Achieving a curvier rear end is a common fitness goal, especially for women. While there are many ways to accomplish this goal, working out is the most effective. You can target specific muscle groups to build up the area. Plus, with the right diet and workout plan, you’ll see results whether you are wearing jeans, loose pants or women’s gym leggings.
Read on for a booty-building workout plan that you can start today.
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Booty-Building Workout Plan
Below is a sample workout plan that you can use to start building that booty. Remember to focus on quality over quantity—you want to feel the burn in your muscles, not just go through the motions. And be sure to pair this workout with a healthy diet for the best results.
1. Warm up with some light cardio.
It could be done by walking on the treadmill or riding a stationary bike. Do this for 5-10 minutes to get your heart rate up and prepare your body for exercise.
2. Now, you should warm up with some dynamic stretches.
It’s essential to know the difference between them and static stretching. Dynamic stretches focus on constant movements such as hip rotators, lateral lunges or leg swings.
3. Now, it’s time for some strength training.
Start with squats—a classic butt exercise that targets the glutes (buttocks) and quadriceps (thighs). For an added challenge, hold a weight in each hand while you squat. Aim for 3 sets of 10-12 reps each.
4. Next are lunges
Another great exercise for toning and lifting the butt muscles while also working the thighs. For an extra challenge, hold weights in each hand as you lunge forward. Complete 3 sets of 10-12 reps on each leg before moving on to the next exercise.
5. Time for some single-leg deadlifts!
This move targets the hamstrings (back of the thigh), which helps give the illusion of a bigger butt when toned. To do this exercise, hold a weight in your left hand and stand on your right leg with your left leg slightly raised behind you (this is your starting position). From here, slowly bend forward at the waist while keeping your back straight and lift your left leg behind you until you are parallel with the floor (be sure not to round your back). Return to starting position and repeat for the desired number of reps before switching legs.
6. The last move is donkey kicks.
This one tends to be a bit more challenging, but it’s great for working those hard-to-reach upper buttocks muscles. Start on all fours with your knees bent 90 degrees and hands flat on the floor beneath your shoulders (this is your starting position). Keeping your knee at 90 degrees, slowly raise your left leg behind you until it is level with your back (be sure not to arch your back). Return to starting position and repeat for the desired number of reps before switching legs.
7 . Cool down with some light stretches or additional cardio.
By following the tips in this article, you’ll be well on your way to achieving your goal of having a bigger butt in no time! Remember to focus on quality over quantity when performing each exercise and pair this workout with a healthy diet for the best results.