The easiest way to achieve a curvier backside or to tone up the muscle on your posterior is with exercise. The butt is made up of three muscles, the gluteus maximus, the gluteus medius and the gluteus minimus. Of these the maximus is the biggest muscle (in fact it’s one of the biggest in the entire body) so gluteus maximus exercises are a great way to achieve the shape you desire.
These three gluteus maximus exercises are safe, simple and require no equipment. You can do them on your own in the comfort of your own home or with a group of friends if you want to spur each other on.
Exercise 1 – Air Squat. An air squat is so called as you only use your own bodyweight for resistance. Serious gym goers will do this exercise with a barbell, but this version is perfect for building muscle in your butt while also adding lean muscle to your thighs. Start by standing with your feet firmly on the ground, shoulder width apart. Keep your back straight and squat down (keeping your heels pressed into the floor) until your thighs are parallel with the floor. As you do this bring your arms straight out in front of you, palms facing down. Hold at the bottom of the squat for 2 seconds then return to your starting position. Aim to do 8-10 air squats per session.
Exercise 2 – Lunges. Lunges are another easy exercise that are great for adding muscle to all of your lower half as well as strengthening your lower back. Start with your feet shoulder width apart, hands resting lightly on your hips. Take a step forward on to your right foot, and lower yourself until your right thigh is parallel with the ground. Make sure that your knee does not extend past your foot. Hold for a second then return to your starting position. Repeat the exercises but this time step forward and lower your left leg. Aim to do 8 lunges per leg per session.
Exercise 3 – Step Ups. Stand with a step, chair or bench in front of you (making sure it’s positioned safely on a flat surface). Put your right foot on the step. Now, focusing all your energy on the heel of your right foot step up until your left foot is level with the step (but don’t step onto it). Lower yourself back down until you’re left foot reaches the floor then step back up. Don’t do this in a bouncing motion, but go slowly always using your front foot to do the lifting and lowering. Aim to do 10 step ups for each leg per session.
If you’ve been wondering how to make your butt bigger, these exercises are a great start. Just remember to go slowly and build your confidence. Consistence is the key to success. Always consult with a medical professional before you undertake a new exercise regime.