Exercise to increase buttocks and hips - Fit Women's Mag

Exercise to increase buttocks and hips

Exercise to increase buttocks and hipsDo you need an exercise to increase buttocks and hips?

Do you know that you can build perfect buttocks and hips with these exercises that we have for you?

The truth about an exercise to increase buttocks and hips

The truth is that if you want to increase your buttocks and hips with only one exercise, you need to perform heavy squats, however, the best solution is to perform a routine with several exercises.

Then, one exercise to increase buttocks and hips is not ideal for you. Try all our exercises, and increase your buttocks and hips quickly.

Round buttocks are something that almost every woman desires. With today’s sedentary jobs buttocks are therefore not really stimulated. Especially in combination with diets and weight loss, which often results in flat glutes because the muscle is not toned.

In this article, we give an overview of ways how you can transform your flat buttocks in tight round muscular buttocks. To get tighter legs and buttocks you have to train your buttocks with intensity, and you also have to lose fat in your thighs.

To help you with buttocks training we give you some exercises in this article. You can work your buttocks at home but also in the gym. The home workout is a lot easier, but if you train your buttocks in a gym with weights, you will have a better option to increase your glutes.

Training your buttocks and hips at home

A major problem with buttock muscles is that they often are inactive. If you sit all day, your butt muscles will be not in good shape.

These are exercises that can be done at home every day and certainly you will have better buttocks and hips. For each exercise, you have to perform 1 or 2 sets of 15 repetitions.

Lying Hip Abduction

Lied down on your right side with the right hand under your head. The left hand at your side and your legs together. Then move your heel toward the ceiling and back with your legs outstretched. After, you need to change your position and work your other side

Here you are a video

Tips for this exercise:

  • Try tightening the upper part of your buttock muscles when you lift your leg
  • Perform the exercise slowly
  • Concentrate on feeling how to work the upper part of your glutes

Lying Clam

Lie down on your right side with the right hand under your head and the left hand at your side. Pull up your knees so that your hip and knee are at an angle of about 90 degrees. Then separate your knees while your feet remain in contact with each other. After, you need to change your position and work your other side

Here you are a video

Tips for this exercise:

  • Make sure no movement taking place in your spine
  • Perform the exercise slowly
  • Concentrate on feeling how to work your buttocks and hips

Glute Bridge

Lie on your back with your hands at your sides. Pull up your knees so that your heels go toward your buttocks. Put your heels firmly on the ground. Lift your hips up towards the ceiling and try to stretch your hip totally. Then go back to the initial position (slowly).

Here you are a video

Tips for this exercise:

  • This a great exercise to increase buttocks and hips. You make sure not to hollow top of your spine. Try consciously that your pelvis to tilt backward by tightening your glutes.
  • You will feel this exercise in your lower back and hamstrings (a little). But you’ll have to feel it most in your buttocks.
  • Concentrate on feeling how to work your buttocks and hips
  • Perform the exercise slowly

Donkey Kicks

Go on all fours on the floor with your spine neutral. Then move one leg back from the hip. The angle of the knee remains the same and your foot going towards the ceiling.

Video of Donkey Kicks

 

  • Make sure that the movement mainly takes place in the hip, not the lower back and hamstrings.
  • Provide a slow and controlled movement. You need focusing mainly on the use of the buttock

Training your buttocks and hips in the gym

The best is to make weighted movements, because you will have more muscular tension, and your buttock muscles will have to grow to support heavier loads. This is progressive overload. You will increase weight in your exercise and your glutes will get more firm and rounded.

The following exercises are the best suited to train your buttocks with heavy loads in the gym.

Barbell Squats

Place the barbell between your shoulder blades on your back and press it with your hands firmly. Put your feet about shoulder-width apart and rotate them about 30 degrees outside. Squat and let your knees move in the same direction as your feet forward. Make sure your feet flat remain on the ground. Then go up, by firmly tightening your glutes.

Video of barbell squats

Tips for this exercise:

  • If you find that your feet come off the ground, when you deep squat,it is important that you work on your ankle flexibility.
  • Ask a personal trainer or fitness instructor to watch your movement. He/she can help you to perform the movement with a good form.
  • The deeper you squat, the more you use your glutes, so seek a squat where your thigh is at least parallel to the floor.

Barbell Glute Bridge

Put your shoulders at the edge of a bench or on the ground. Pull your knees and place your feet shoulder-width apart with your heels firmly on the ground. Place a barbell on your hip and hold it firmly with your hands. Then move your hips toward the ground and then vigorously upwards towards the ceiling (until your hip is minimally stretched).

Video of barbell glute bridge

Tips for this exercise:

  • Use especially your heels to perform the movement
  • You have to squeeze your glutes at the top of the movement

Romanian deadlift

Stand up straight with your feet hip-width apart. Take a barbell in your hand and let your arms hang straight down. Then you let the barbell close to your body, go down and keep your upper body straight. The pivot point is at the hip. Lower the barbell until it is about just below your knees and then go up. The Romanian deadlift is an amazing exercise to increase buttocks and hips!

Video of Romanian Deadlift

Tips for this exercise:

  • Keep your legs straight, but not locked. While going down, it is important to keep a slight bend in your knees.
  • Make sure you keep your back straight during this exercise. You can see the exercise as a hamstring stretch with a barbell in your hands.
  • Squeeze your glutes at the top and stretch your hamstrings at the bottom.

Walking Lunge

Take a barbell and place it firmly on your shoulders. Take a large step forward and go down by using the front leg. Then with the front leg, push up and forward until you are stand up. Later, with the opposite take a large step forward, and repeat the process.

Video of Walking Lunge

Tips for this exercise

  • Make sure you keep your back straight during the execution of this exercise. You can do this by focusing on keeping your chest up.

Abduction Cable / Cable Kickbacks

This isolation exercise to increase buttocks and hips is incredible. On the cable station. Using an ankle strap, attach your strap to the bottom pulley. Turn sideways to perform Abduction Cable exercise or turn forward to perform Cable Kickbacks. Then move the leg from the cable station to outward or backward.

Video of abduction cable

Video of cable kickbacks

Tips for these exercises:

  • Try to keep your hips straight as you move sideways.
  • Concentrate to use your buttock in both exercises.

Additional exercises to work your buttocks and hips

In the absence of a gym, or if you want to train your buttocks with other exercises you can try these:

Hip Thrust on the edge of the bed / couch

Put your shoulders at the edge of a bench or on the ground. Pull your knees and place your feet shoulder-width apart with your heels firmly on the ground. You can put an object on your hips / legs for extra weight and keep it with your hands. Then move your hips toward the ground and then vigorously upwards towards the ceiling (until your hip is minimally stretched).

Tips for this exercise:

  • Make sure you pull out the top of your lower back by tightening your buttocks and tilting your pelvis backward.
  • Use especially your heels to perform the exercise

Side Band Walks

Attach a resistance band around your shins and squat with your knees. Next, make a big step to the right / left and follow with the other leg. You can perform this exercise moving you 20 meters for each side, or 10 steps for a side and 10 steps for the other side.

Tips for this exercise:

  • Concentrate on using the gluteal and make sure you don’t slack the resistance band.

Single Leg Bridge glute

Lie on your back on the floor, pull your knees and place your feet shoulder-width apart with your heels firmly on the ground. Lift one leg up and point your knee towards the ceiling. Now lift your hips off the floor by using your glute muscle while the other leg remains in the air. Then let your hips goes back to the ground. Thi is a great exercise to increase buttocks and hips

Tips for this exercise:

  • Make sure you keep hips straight and try to avoid your lower back becomes concave.

Body Weight Squats

Put your feet about shoulder-width apart and rotate them about 30 degrees outside. Squat and let your knees move in the same direction as your feet forward. Make sure your feet flat remain on the ground. Then go up, by firmly tightening your glutes.

Tips for this exercise:

    • If you find that your feet come off the ground when you deep squat, it is important that you work on your ankle flexibility.
    • The deeper you squat, the more you use your glutes, so seek a squat where your thigh is at least parallel to the floor.
    • You can extend your arms in front of you as a counterweight. Using this technique you will able to perform the exercise with stability.

Buttocks workout tips

      • Glutes are mechanically the strongest muscles in your body. If you learn to use it properly, you can move huge weights. This will develop your glutes. Each exercise to increase buttocks and hips has to be performed with a heavy weight (if it is possible)
      • You need to train your glutes very hard and heavy. Concentrate on training with intensity!
      • To encourage the maximum growth of your glutes, they need different kinds of stimulus. Train your glutes with heavy weights between 5-10 repetitions but also with a moderate weight between 10-20 repetitions.
      • The buttocks have multiple functions. Thus, it is very important you train them from different angles all the time.
      • The shape of your buttocks in addition to the size of your glutes also determined by the amount of fat on your legs and butt. In addition to strength training, it is also important to follow a clean diet to lose your fat excess.

Now you know that one exercise to increase buttocks and hips is not a solution. You need more exercises to win this battle.

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