If you want a bigger butt, you should try doing full-body exercises rather than isolating your buttocks. Natural movements such as squatting and jumping work your buttocks and other lower-body muscles together to stimulate muscle growth. These exercises require little equipment and can be done almost anywhere. They work on awareness, balance, core stability and proper breathing, which are necessary to move smoothly. Also, full-body training burns more calories than isolation exercises and improves athletic performance.
Stand with your feet about shoulder-width apart, and hold a 20-pound dumbbell in each hand over your shoulders. Keep your elbows close to your ribs.
Inhale and slowly squat down as low as you can while keeping your torso upright and your heels on the ground.
Exhale and stand straight up without hunching. Perform three to four sets of eight to 12 reps.
Stand with your legs about shoulder-width apart with a 40-pound kettlebell on the ground in front of you. Inhale and bend your torso forward at your waist with your knees slightly bent. Grab the kettlebell's handle firmly with both hands. Do not round your spine.
Exhale and stand straight up, thrusting your buttocks forward to help you lift the kettlebell off the ground. Hold the standing position for two seconds.
Inhale and lower the weight back to the ground by reversing the movement pattern. Perform three to four sets of eight to 12 reps.
Stand with your legs about shoulder-width apart, and hold a 25-pound kettlebell with both hands on the handle in front of you. Rock your hips back and forth to initiate the swinging motion.
Exhale and swing the kettlebell between your legs once you have produced enough momentum. Bend forward at your waist to swing with your knees slightly bent. Do not round your spine.
Inhale and swing the kettlebell up until it is at your eye level. Thrust your hips forward to generate the force to help you swing. Perform three to four sets of 10 to 20 swings.
- Some total-body exercises may be challenging for some people to perform. Consult with a certified and experienced fitness coach before attempting any of these exercises.
Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.