If your jeans seem a little saggy in the behind, you probably wish you had a bigger butt. Rather than swallowing down as many cupcakes as possible, add glute exercises to your workout routine. Unfortunately, you cannot tell fat where you want it to go, but you can control where you add more muscle. Strong glute muscles mean a bigger butt. So, rather than consuming more food, perform specific butt exercises to get a bigger butt, and stay skinny at the same time.
Talk to your doctor before starting any new exercises in order to avoid injury.
If you feel pain during the glute stretch, stop.
Dumbbells
Step 1
Warm up by walking or jogging for 10 minutes.
Step 2
Squat down with a kick-back. Stand up with your feet shoulder-width apart. Bend your knees and squat down toward the floor. Keep your weight in your heels. Shift your weight to your right foot and lift your left leg behind you. Straighten your left leg. At the same time, lean forward and extend your arms out in front of you. Bring your left leg back into a squat position. Bend your elbows and bring your hands below your chin. Repeat 15 times on each side.
Step 3
Perform the superman. Lie on your stomach on a mat. Extend your arms up over your head. Keep your arms and legs straight. Lift your arms, head and legs off of the floor. Hold the position for 20 seconds. Lower your arms and legs back down. Repeat five times.
Step 4
Step up. Stand facing a bench or a sturdy chair. Hold a dumbbell in each hand with your arms relaxed at your sides. Place your right foot onto the bench and straighten your leg. Stand on the bench with both feet. Place your right foot on the floor and step off the bench with both legs. Repeat 12 times on each leg.
Step 5
Do the butt lift. Lie on your back on a mat. Bend your knees and place your feet flat on the floor. Relax your arms at your sides. Push with your heels and lift your hips off the ground, tightening your glutes. Hold the position for 20 seconds. Lower your hips back down. Repeat 15 times.
Step 6
Cool down by walking or jogging for 10 minutes.
Step 7
Stretch your glutes. Lie on your back on a mat with your knees bent and your feet flat on the floor. Place your right ankle on top of your left knee. Grab onto the back of your left thigh with your hands and pull it toward you. Hold for 30 seconds. Repeat on the other leg.
Warnings
Warnings
Things You'll Need
References
Warnings
- Talk to your doctor before starting any new exercises in order to avoid injury.
- If you feel pain during the glute stretch, stop.
Writer Bio
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.