If your pants are a little saggy in the behind, you can get a bigger butt with a simple tool called elastic bands, also known as resistance bands. Elastic bands are an easy and inexpensive way to add resistance to your workout and they take up little space. When used properly, resistance bands can help you to get a bigger, more muscular butt. Perform three sets of each exercise at least three times per week to see results.
Items you will need
- Resistance bands
Warm up by walking or jogging for 10 minutes.
Stretch your glutes. Stand with your feet hip-width apart. Bend your elbows slightly. Bend your right knee and lift it as high as you can. At the same time, come up onto the toes of your left foot, move your right arm behind you and your left arm in front of you. Lower your left foot back down along with your right leg. Bring your arms back to your sides. Repeat 15 times on each side to dynamically warm up your butt.
Wrap a resistance band around your ankles. Stand with your feet hip-width apart.
Step to the right with your right leg and then with your left leg, trying to keep the band tight around your ankles. Continue taking steps to the side until you’ve made 20 steps. Repeat the exercise, this time moving to the left.
Slide the resistance band up above your knees, bend your knees and walk to the right and then to the left for 20 steps. Remove the resistance band from around your knees.
Step onto the middle of the resistance band with your feet hip-width apart. Hold the ends of the resistance band in each hand. Bend your knees slightly.
Take a step to the left with your left foot. Bend your knees just past 90 degrees, squatting down. Keep your back straight. Do not allow your knees to go past your toes.
Stand up. Take a step to the right with your left foot, returning to the starting position. Repeat 16 times on each leg.
Standing Hip Abduction
Attach a resistance band to the leg of a sturdy chair. Stand with your left side next to the chair. Attach the other end of the resistance band to your right ankle. Tighten your abs.
Shift your weight to your left leg. Lift your right leg out to the right as far as you can.
Lower your right leg back down. Repeat 20 times on each leg.
Cool Down and Stretch
Cool down by walking or jogging for 10 minutes.
Stretch your glutes. Lie on your back on a mat. Bend both your knees, placing your feet flat on the floor. Place your right foot on top of your left knee. Hold onto your right foot and knee with your hands. Pull your leg toward you as far as you can. Hold for 20 seconds. Repeat on the other leg.
Loosen your glutes. Get into a lunge position with your left leg in front of your body and bent 90 degrees. Your right leg should be behind you, with your leg bent 90 degrees and your knee on the floor. Put a towel under your knee if you feel uncomfortable in this position. Push your left knee forward until you feel a stretch in your glutes. Hold for 20 seconds and repeat on the other side.
- Talk to your doctor before starting any new exercises.
- Daily Mail: The Rubber Bands That Could Give You the Butt of a Supermodel (and you can do the exercises at your desk)
- Fitness: Spot Training: 5 Moves for Your Arms, Back, Legs, Butt, Shoulders
- American Council on Exercise: Standing Hip Abduction
- ExRx.net: Lying Glute Stretch
- Discovery Fit & Health: Glute Stretch
- Jupiterimages/Photos.com/Getty Images