bvvgc

Exercises for butt to Enlarge & Perfect Shape

Regular exercise helps reduce lower back and knee pain, improve your posture, and help you perform daily tasks easily, and also gives you a strong butt, so you must choose the appropriate exercises for butt that will help you grow a strong and healthy butt faster and more effectively, and here are how to build a better butt in a week.

 

Exercises for Butt to Enlarge and Look perfect 

 

Exercises for Butt

  • The hip raise is one of the most popular and effective exercises for developing and strengthening the butt muscles.
  • Begin by sitting on the floor with your shoulder resting on a bench against the wall or against the floor.
  • Sit on the floor with your legs straight, place the dumbbells on your hips and place your hands around the bar.
  • Bend your knees and keep your feet hip-width apart.
  • Next, push your heels to the floor, and push your pelvis up by squeezing your buttock muscles.
  • At the top of the movement, your shins should be perpendicular, your torso parallel to the floor, and your knees bent at a 90-degree angle.
  • Avoid pushing with your lower back.
  • Do 2-3 sets of 8-12 reps.

Bridge Pose

  • It is considered one of the best exercises used to enlarge the buttocks.
  • You can perform this exercise with dumbbells, a ring bar, or without any equipment.
  • Begin by lying on your back with your knees bent and your arm at your side.
  • If you are using a dumbbell, hold it across your hip flexor.
  • Your feet should be 30-40 cm from your butt.
  • Press into your heels, straighten your torso, and push your pelvis up by squeezing your glutes.
  • Make sure that your chest does not lift during this movement.
  • Hold for two seconds and lower your hips to the floor.
  • Complete 2-3 sets of 8-12 reps.

Leg kicks exercise

  • This exercise improves your range of motion, targeting your glutes, and stabilizing your core and lower back.
  • Stand straight, with legs straight and arms hanging.
  • Engage your core area with your spine in a neutral position.
  • Lift your right knee off the floor.
  • Push your right heel back and up slightly toward the ceiling, with your leg straight.
  • Avoid rotating the hips or shoulders.
  • Return your leg to the starting position.
  • Do 2-3 sets of 8-12 reps on each leg.

Frog pose exercise

  • The exercise is used to activate the buttock muscles at the beginning or end of the exercise.
  • Begin by lying on your back with your knees pointing out and the soles of your feet together.
  • Your legs should be in a diamond position.
  • Keep your arms at your sides.
  • Squeeze your glutes and lift your hips off the floor, then lower them back to the starting position.
  • Do the exercise 15-20 times.

Leg Raise with Arch

  • Lie on your right side with your knees bent at a 90-degree angle.
  • Bend your right elbow and place your head on your right hand.
  • Keep your spine in a neutral position and your shoulders, hips, and ankles in a straight line.
  • Keep touching the back of your heels and core,
  • Slowly raise your knee about 45 degrees up and pause for a moment with your toes raised.
  • Return your knee to the starting position.
  • Complete 20 reps on each side.

Standing kickbacks

  • This exercise targets the glutes by extending the hip.
  • Standing on one foot about 30-60 cm from the wall, place your palms in front of you.
  • Bend slightly toward the wall and lift your left foot off the floor with your knee slightly bent.
  • Make sure your core is tight and your back is straight.
  • Extend your leg back about 60-90 degrees, squeezing your glutes.
  • Return your leg to the starting position.
  • Perform 2-3 sets of 8-12 on each leg.

Side walking exercise with elastic band

  • Place a bar above your knees, and stand shoulder width apart with your knees slightly bent in a semi-squat position.
  • Transfer your weight to your right leg and take a wide step to the left with your left leg.
  • When you step on your side, move your right leg to return to your original position.
  • Hold this position for 8-10 steps.
  • Do the same movements in the opposite direction.
  • Do 2-3 sets.
  • The exercise can be performed without a loop band.

 

Hip Abduction Exercise

    • Stand sideways to a wall with your feet hip-width apart.
    • Place your right hand on the wall to support your body, and your left hand on your hip.
    • Transfer your weight to your right leg and lift your left leg away from your body, keeping your toes pointing forward.
    • Hold the position for two seconds and then return to the starting position.
    • Do 2-3 sets of 8-12 on both sides.

Side hip abduction

  • Lie on your right side with your legs straight.
  • Squeeze your glutes and raise your left leg vertically.
  • Hold for two seconds and then return to the starting position.
  • Do 2-3 sets of 8-12 reps on both sides.

Abduction gluteal bridge exercise

  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Make sure your knees are slightly wider than your hips.
  • Slowly lift your hips off the floor using your glute muscles.
  • Lift your hips until a straight diagonal line is created from your knees to your hips and shoulders.
  • Push your knees out using your butt and pause for a moment, then bring your knees back in and slowly bring your hips back to the floor.
  • Continue doing the exercise 20 times.