What are The Best Workouts and Exercises for a Bigger Butt?
can I get a bigger butt and a smaller waist? I want to look like
Vida Guerra since she has an amazing body! She is 5'3" tall,
weighs 115 pounds and her measurements are 34-25-37. I'm 5'4"
tall, weigh 125 pounds and my measurements are 34-26-37. How can
I get a bigger, fuller butt and lose 10 pounds of fat from around
my stomach? Would heavy weight squats help me build a rounder and
There might be some genetic limitations to achieving a big round
butt just like Vida's. Some women from different cultural backgrounds
will naturally have a much rounder, fuller booty and a teeny tiny
waist without even trying. This is the reason why many of the Brazilian
and Cuban women have these types of voluptuous physiques. It simply
boils down genetics.
Although there may be some genetic barriers, you can definitely
still work on improving your physique with weight training. There
are specific exercises that will target your glutes (gluteus maximus)
to help build up your butt muscles so you can achieve a bigger and
rounder rear end.
Here are the best booty exercises to really shape up and
add some muscle and thickness to your butt:
your question about heavy squats, this is one of the cornerstone
exercises to use when trying to build lean muscle mass in your butt
and legs. Most women think they should never go heavy when weight
training since they think it will bulk them up too much and they
will look like those massive bodybuilder women they see in the gym.
This is just a common myth since women simply do not have the amount
of muscle building hormones (testosterone) to build up a significant
amount of muscle mass. You should always try to push yourself in
the gym by training with a multitude of different training routines
which should include heavy compound exercises like barbell squats.
Make sure to always use strict form and really focus on squeezing
your glutes at the top of the movement to stress your butt muscles
to the max!
You can also do specific cardio exercises along with your weight
training workouts to really target your booty. Excellent cardio
workouts include sprinting and stair running. A great cardio butt
workout might consist of doing ten 100 yard sprints at all out intensity,
or doing 10 sets of stair sprints. Find a local high school or college
and head out to the bleachers on the football field. Sprint up and
then walk down a flight of stairs to complete one full set. If you
really want a killer workout, then try doing a 50-100 yard sprint
on the football field and then immediately go to the bleachers and
do 5-10 sets of stair sprints back to back. I guarantee your glutes
will be on fire after that workout!
Along with weight training and cardio exercises, you can use plyometrics
to target your butt muscles. Plyometrics are explosive exercises
that are used to build strength, power and quickness. A great butt
blasting plyometric exercise is box jumps. You basically find a
stable surface that is slightly higher than knee level (use waist
level for more intensity) and jump up onto the surface and back
down as fast as you can go for about 12-15 repetitions. You can
use a heavy box, concrete stairs or really any type of stable surface
you can find around your house to jump on. Just make sure to test
it out before going all out to make sure it's 100% safe and secure.
To get a smaller waist, this comes down to being very disciplined
with your diet and cardio program in order to burn off any excess
body fat from your abdominal area. You can train your abs with many
different exercises but make sure you understand that the most important
area when it comes to slimming down your waistline, is your diet
and the foods you eat on a daily basis. The old saying is, "Abs
are made in the kitchen" and you should remember that every
time you look into the mirror and you're unhappy with the current
condition of your stomach. In terms of specific cardio exercises
to use, as you keep up with your butt workout routines, a byproduct
of this will be a leaner midsection since you will be using many
fat burning exercises like sprints and running stairs that are excellent
for burning fat and targeting your core muscles. Stay focused and
determined on the end goal and I'm sure you will reach your ultimate
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