Do you desire to have toned buttocks? Then say no more, because, in this article, you will be shown how to get a bigger bum with exercise. This article provides you with glute-boosting exercises that you can do to increase the size of your bum.
Working towards building a bigger bum with exercise is not just about the beauty of its appearance. A bigger buttock helps reduce the risk of injury and also boosts metabolism.
The glute consists of three different muscles: The first is ‘Gluteus Maximus, followed by ‘Gluteus medius’, then finally ‘Gluteus minimus’. The three muscle categories would be targeted because they are the major muscles in the bum.
These muscles aid our movements; it also helps us sit, run, and jump. If your glutes are not as big as you’d like them to be, there are easy ways to help boost and also increase the size of the muscles in your glutes to make them big.
It is very possible to get a bigger bum with exercise. The workout and exercises that will be listed in this article will help activate and also engage the glute muscles to have a stronger, firmer, and more shapely appearance.
How to Get a Bigger Bum With Exercise
Before getting at it, it is important and to identify which workout targets each glute muscle. Your bum workout should have the following:
- For the gluteus maximus, workouts should include hip thrusts and squats.
- The gluteus medius contains workout routines which involves leg raises.
- However, for the gluteus minimus, exercise should include balancing exercises. An example of such is plank.
1. Glute Bridge
Glute bridge is a workout that must be included in every routine aimed at toning and increasing the bum size because it isolates and strengthens the glute muscles.
How to do it:
- Lay on your back and then bend your knees
- Ensure that your hands are by your side and then place your palm on the ground
- Press your feet into the floor and then lift your hips from the ground
- Pause for about 5 seconds then return to starting position
- Repeat this process 15 times
There are several variations of glute bridge exercise but the most effective ones are:
Single Leg Glute Bridge
This variation of the glute bridge exercise targets and also work the hamstrings, hips flexors, and all three gluteal muscles; the gluteus maximus, medius, and minimus.
How to do it:
- Lay on your back and also keep your hands by your side.
- Lift one of your legs up straight.
- Bend your knees and then place your feet flat on the floor.
- Raise your hips up.
- Slowly raise one leg then hold the position for few seconds.
- Return to the start position by dropping your leg and bending your knees.
- Repeat the process with the other leg. Do this 15 times for each leg.
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Mini Band Hip Thrust
This variation of glute bridge exercise is done with a resistance band to build glute muscles. A resistance band is a tool that helps in strength training workouts. That is why it is needed in mini band hip training.
How to do this exercise:
- Place the band around your hips
- Lay down back on the ground
- Press the band down with your hand
- Thrust your hips up as high as you can
- Ensure that your feet stay rooted to the floor as you thrust
- Hold the position for a second or two before lowering your hip back down
- Repeat the process
2. Jumping Jacks Excercise
This exercise is a powerful aerobic exercise because it helps strengthen the glute and hips which results in a bigger bum.
How to do this exercise:
- Squat with your arms at your side
- Lower your body and ensure that your thighs are on the same line as your knees
- Push yourself to stand, then Jump
- Return to squat and then repeat process 10-15 times
3. Walking Lunges Exercise
Walking Lunge exercise helps in building and also in toning the muscles of the bum.
How to do it:
- Place your hands behind your head
- Lunge forward by bending one of your knees towards the ground
- Hold the position for few seconds then lunge forward again with your other leg
- Repeat the process by switching legs 20 times (10 for each leg).
4. Clamshell Exercise
The clamshell exercise targets the deep glute muscles, that is, the gluteus medius and minimus. These muscles are often left out when performing exercises that involve squat.
How to do it:
- Lay on your left side with your head resting on your left arm and your right hand on your hips
- Bend your hips and knee
- Lift your right knee as high as you can while keeping your left knee on the ground
- Hold at the top for few seconds before returning to starting position
- Repeat process and complete 15 repetitions on both sides.
5. Banded Sidestep Exercise
This exercise works your glutes and also hip muscles. Daily practice of this exercise will get you a bigger bum in no time.
How to do it:
- Start by placing a resistance band below your knees
- Bend your knees and lower your butt
- Step right with your right foot and return your foot.
- Repeat process with your other foot
Note: You can move the band lower as the exercise becomes easier for you.
6. Donkey Kicks Exercise
Donkey kicks particularly work all three of your glute muscles and it helps to firm and tone your bum.
How to do it:
- Position yourself on all fours with your knees and palms on the floor
- Lift your right leg off the floor, then ensure that you keep your knee bent even as you lift it from the floor
- Push your feet far up then pause. making sure your hips remain pointed to the ground
- Return to starting position, then repeat process on each leg 15 times
7. Bulgarian Split Squat Exercise
This exercise, like all of the above-mentioned exercises, helps in getting a bigger bum.
How to do it:
- Get a pair of dumbbells or use your hands if you don’t have a dumbbell
- With your hands by your side, place your left foot on the bench or box and leave the right leg straight on the floor
- Bend your right knee, then lower your pelvis towards the ground
- Avoid lifting your right foot from the ground
- Repeat the process 20 times, 10 for each leg
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8. Deadlift Exercise
Deadlift exercise works the glute and hamstring. Below are two varieties of deadlifts most effective in getting a bigger bum.
Romanian Deadlift
You will need a pair of dumbbells for this exercise.
How to do it:
- Hold the dumbbells in front of your thigh
- Keep your back flat, then push your hips back and bend, lowering the dumbbells
- Reverse the move and go back to a standing position
- Ensure to squeeze your glutes and thrust your hips as you stand
- Repeat the process
Single-Leg Deadlift
You will need dumbbells for this deadlift too.
How to do it:
- Hold a dumbbell in each hand and place them by your side
- Kick your left leg back while bending slightly your right knee to take on your weight
- As you bend, ensure that you bring your hands in front of you
- Slowly lower your left leg to the starting position
- Repeat the process with your right leg going backward and slightly bending the left knee. repeat the process 20 times.
9. Stability Ball Hip Thrust Exercise
A stability ball helps to stabilize, and it also strengthens the core. Stability ball hip thrusts is an exercise that works the core because it targets the hips, bum, and quadriceps, helping in building strong glute muscles.
How to do it:
- Place your arms behind your head with your elbows wide open
- Press your upper back into the stability ball
- Bend your knees and place your feet flat on the floor
- Drop your hips down towards the floor
- Thrust your hips up and hold for few seconds
- Return to start position and repeat the process
10. Isometric Squat
This exercise places tension on the glut and helps to work the glute muscles to build and also tone your bum.
How to do it:
- Stand on your feet
- Clasp your hands in front of your chest
- Push your hips back then bend your knee
- Rise and then return to a standing position
- Repeat process
11. Step Up Exercise
This workout is a simple resistance exercise that also works the muscles in the legs and bum. It targets the glute muscles as well as the hamstring and quadriceps. This easy exercise is very effective in getting a bigger bum.
How to do it
- Stand in front of a stair or bench
- Step your right foot on the bench, then throw your left knee towards your chest
- Repeat movement by switching legs
12. Wall Sit
Wall sit is an exercise done to strengthen the hips and also quadriceps. This is because it builds strength in the glute, and this exercise can be done anywhere.
How to do it:
- Stand by a wall, then press your back flat against the wall
- Slide your back down the wall slowly with your back still flat against the wall
- Ensure that your knees are parallel to the ground.
- Hold this position for about 30-60 seconds
- Then slide back up to a standing position
- Repeat the process
13. Standing Glute Kickback
This workout strengthens the gluteus, hamstring, and hips, and it also works all three of your glute muscles. This will help in making your bum get a toned look.
How to do it:
- Stand straight, then put your feet together
- Straighten your back and then place your hands on your hips
- Now lift your right leg by throwing it back behind you
- Lift it as high as you can without leaning your body forward
- Squeeze your glute in that position
- Lower your leg back to starting position
- Repeat the process for both legs 20 times each
14. Curtsy Lunge
Curtsy lunge is an exercise that targets the quadriceps and glutes especially the gluteus medius. Doing this exercise is a great way to stabilize your hips.
How to do it:
- Stand with your feet apart and then place your arms down by your sides
- Put your weight on your right foot and then take a step back using your left foot to cross your right.
- Launch down with your left knee on the floor and then bend your right knee
- Slowly return to the starting position
- Repeat the launch process and the other side by switching legs
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Helpful Tips to Help You Get a Bigger Bum With Exercise
Try training with weights
The use of weight can help intensify the exercise and also make the exercise more effective. You can use dumbbells for lunges, as well as ankle weights for donkey kicks. You can also add intensity to an exercise by using resistance bands and medicine balls.
Make use of shapewear
Shapewear helps to enhance and boosts the shape of your butt. They are designed and made to help bring out your natural curves.
Remember your basic workouts
You would need to continuously use some basic workouts that would help you in getting a bigger bum. The following are a must:
- Dumbbells of 5-10 pounds weigh
- Gym mat
- Resistance band
- Stability ball
FAQ on How to Get Bigger Bum With Exercise
Can exercise really make my bum bigger?
Yes, it can. Exercising the gluteus muscles helps in making the buttocks bigger. Be consistent with your routine, and only then will you be able to achieve the desired result.
Do I need to go to the gym to do these exercises?
No, you don’t. The Majority of the exercises recommended for a bigger bum can be done in the comfort of your home.
This is because you do not need to leave your home to do these exercises. Just get the basic workout equipment you might need, and besides, most of these exercises do not require any equipment.
Can I grow a bigger bum in 3 days?
No, you can’t. The quickest way to grow your bum is by working your glute muscles and you can only achieve noticeable growth when you are consistent with the exercise.
Conclusion
As much as you exercise and work your butt, you need to watch your eating habits, otherwise, your bum won’t have a toned look.
You also need to rest. If you overwork and don’t take breaks between exercises, you’re at risk of injuries or strains, and your body will also not have time and energy to gain the muscles you are working towards the building.
Above all, consistency is the secret to getting a bigger bum with exercise. You won’t get the desired result if you are not consistent.
Thanks for reading.
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