Build your glutes for a bigger butt.
A bigger butt is achieved by strength training your gluteus maximus, which is the large muscle located in each buttock. As these muscles grow in size, the buttocks round and lift, giving you the results you're looking for. Have a personal trainer observe your exercise technique to ensure you're using correct form. Proper form is essential to prevent injuries and give you the best results possible.
Musts for a Curvier Backside
The goal when performing muscle-building exercises is to work your muscles to a state of fatigue. Using heavy enough weights, this can typically be done with one exercise set of eight to 12 repetitions. Once you're able to easily complete 12 repetitions, increase the weight of your dumbbells or barbell by 5 to 10 percent, says the American Council on Exercise. If you're not using weights, increase your sets to three sets of 12. An injury can bring your butt-building goals to a quick stop, so be sure to rest your glutes for a full day or two between workouts.
Squat to a Bigger Butt
Squats are one of the best exercises for targeting the muscles of the buttocks. To start squats, stand with your feet shoulder-width apart and your abdominal muscles contracted to support your spine during the entire workout. Keep your neck neutral with your spine and pull your shoulders back and downward. To perform the downward motion of a squat, imagine an invisible chair behind you as you bend your knees and shift your hips down and back until your thighs are parallel to the floor. Return to your standing position by pushing your feet into the floor through your heels. The intensity of this butt boosting exercises can be increased by holding two dumbbells even with the front of your shoulders or with a barbell positioned behind your head, along the top of your shoulders.
Step Up Your Glutes
Step-ups are done with a raised platform and dumbbells. Stand tall with the raised platform, such as an exercise bench, a chair or a foot stool placed in front of you. Hold one dumbbell in each hand and allow your arms to extend to your sides with your palms facing inward. Contract your abdominal muscles to stabilize your spine and place your left foot firmly on the platform. Push off the ground with your right leg and raise your body to a standing position on the platform. Slowly step back with your left foot and lower your left foot to the ground, then lower your right foot to the ground so you're standing with both feet on the ground while standing in front of the platform. Repeat 12 repetitions and then alternate to your other leg doing another 12 repetitions.
Lunge to a Better Butt
Lunges target and build the muscle of your buttocksвЂ¦ Lunges can be done using your own body weight, dumbbells, or a barbell. If you use dumbbells, bend your elbows and bring the dumbbell in front of your shoulders with your palms facing inward. If you use a barbell, position the bar behind your head and along the top of your shoulders. Tighten your abdominal muscles as you step forward about 24 inches with your right foot making sure your heel lands before the base of your foot. Simultaneously bend your knees so your left knee moves toward the floor and your right thigh is parallel to the floor. Push off the ground with your right foot to return to your standing position.