If you want your butt to appear rounder you can sculpt your muscles with exercise, trim down and tone with cardio, reduce fat and build muscle with a healthy diet, and choose the best clothes to showcase your shape. With a little dedication and few smart choices, your butt can look great.
If you want a bigger, stronger, and more bubbly , gravity-defying and rounder butt, then this article is just for you !Here are serveral most effective ways for achieving your goals —Make Your Butt Bigger and Rounder:
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Squat
If you want great legs and a great ass, you want to take your squatting seriously. Squats are one of the most effective exercises you can do. It’s very important, however, that you do them just right to maximize effectiveness and prevent injury. We recommend either full squats or parallel squats, but not half squats. Here’s a primer on how exactly to do the perfect squat.
1.Stand with your head facing forward and your chest held up and out.
2.Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
3..Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
4..Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
5.Keep your body tight, and push through your heels to bring yourself back to the starting position.
- Start with three sets of 10 squats, and then add more reps (12, 15) as you get used to the motion. It’s definitely awkward at first, so don’t expect to master the squat right away. Focus on your form, and then worry about adding reps.
Video tutorial via POPSUGAR Fitness:
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Deadlift
The deadlift is an excellent compound exercise that targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms–not to mention it will make you feel like a beast when you do it. A key point worth calling out before we move on is the importance of full glute activation while deadlifting.You should be squeezing your glutes as you lift the bar off the ground and should feel them especially involved in the upper half of the ascension and lockout.
Video tutorial via Buff Dudes:
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Lunge
Lunges are an easy and efficient exercise to help build strength in your quadriceps, glutes, hamstrings, calves, and core. They are also relatively safe to do as they have simple movements that are easy to follow, and lunges require no special equipment to complete. Lunges are also great to help you improve your balance, increase your hip flexibility, develop better coordination, build muscle size and strength, improve spine health, enhance your core stability, and tone a good variety of muscle groups to provide balance in strength and muscle growth.
Video tutorial via Howcast:
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Hip Thrust
The hip thrust is likely the most rapidly rising exercise in terms of popularity in strength & conditioning. It is performed by physique athletes, strength athletes, and sport athletes alike. Hip thrusts can be performed with bodyweight, barbell, or resistance band loading. The barbell hip thrust lends itself well to heavy loads, which is precisely why it’s mandatory to execute the exercise properly and master bodyweight first.
Video tutorial via Girls Gone Strong:
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Bulgarian Split Squat
It’s not just a back squat substitute; the Bulgarian split squat could just become your go-to lower body exercise.
Video tutorial via Howcast:
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Glute Blaster
Butt Blaster is a nice way to strengthen your glutes. It allows you to safely perform a glute-targeted movement that can’t be easily replicated with free weights.When performing the Butt Blaster remember to keep abs very tights and concentrate on a nice, long spine.
Video tutorial via FitnessRx For Women Magazine:
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Romanian Deadlift
The Romanian deadlift is a deadlift variation that particularly targets the hamstrings, making it a worthy addition to a glute routine.
Video tutorial via Buff Dudes:
All pictures were from Pinterest, please contact us for credit if you need, thanks a lot !
