How To Increase Buttocks Size Naturally

It is interesting to note the increasing fascination on butt size and on how one can get the butt to grow bigger. Some women consider a bigger butt as a symbol of their femininity. A bigger butt, they say makes them curvier and sexier. The ‘bigger butt syndrome’ has given rise to numerous concepts as to how one can achieve this ideal. Many questions have been asked: How can one get a bigger butt?  Is surgery the only answer? Can you increase the size of the buttocks naturally? The good news is that there are answers to all these questions. Let us look at the following tips on how to increase buttocks size naturally.

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Working out the Gluteal Muscles- there are a number of muscles that determine the shape of one’s butt, such as, the gluteus minimus, gluteus medius and gluteus the maximus. Fat deposits can make the buttocks bigger too. Exercises like walking, running and climbing can help to make your butt bigger. You can target the muscles in your buttocks to look firmer and fuller by trying out these exercises.

Tone your Butt with Squats- this is the best exercise for the butt; it works specifically on the glutes. Working with weights will give you a bigger butt, but it is also important that your body is properly aligned while exercising. Begin by standing with your feet apart and in line with your shoulders, and then slowly lower your hips as if taking a seat.  Return to a standing position while raising your hips; don’t allow your knees to extend farther than the front of your toes and keep your body in a tight, straight position.

Ball squat- if you are a beginner this is really a good way to start. You can work this routine 3 times a week with 3 sets of 15 repetitions for each workout. You begin by placing a big ball between your back and the wall, and then, do the usual squat. Keep your knees behind your toes by putting your feet forward.

Forward Lunge- this exercise is excellent for burning calories while toning the calves and thighs. Begin by stretching your feet apart so that they are in line with your hips. Make a big forward step. Slowly lower your hips while bending your knees.  Return to a standing position and repeat on the other side. Keep your knees bent at 90 degrees with the front knee in line with the front ankle. Keep the back knee raised above the ground.

Backward Lunge- this is variation of the forward lounge and it is more strenuous. If your job requires much sitting then this exercise can make your hips suppler while encouraging correct body alignment.  The procedure in the same as that of the forward lounge with a slight variation in that you put one foot backwards while squatting. Keep your front knees behind your toes.

Side Lunge – this variation tones the inner thighs while working the muscles that are outside the hips. Begin by bending one knee. Keep the shinbone beneath the knee straight up from the ground. If your knees fall inside your foot, you can take a shorter stance. To prevent injury, lean forward gently while keeping your shoulders behind your knees. Maintain your balance by positioning your hands properly.

Leg Lift with Ball- this exercise allows firming up the butt, abs and shoulders by lifting your legs. The workout can be more challenging if you lift both legs at the same time. Lie with your tummy on the ball; keep your abdomen tight and your back flat. Raise one leg a few inches and keep gluteal muscles tight. Relax the lower back muscles, don’t work them.
Hip Lift-this exercise uses a ball and aims specifically for the gluteus maximus which is the largest muscle of the butt. Never work the muscles in the back when doing this exercise. Keep your feet together while bending your knees at 90 degrees. Raise your thigh about 2 inches off the ball while squeezing your butt.

Bridge- this is a very good exercise for the hamstrings and the hips. Place your feet apart so that they are in line with your hips and then bend your knees. Gently raise your back off the floor and tighten your glutes and hamstrings. You can stop after making a diagonal line across shoulders and knees then, slowly lower your body to the starting point again.
Side Leg Raise – This exercise targets the gluteus medius and minimus. Lie on your side and raise your top leg. Keep your top leg straight and move your foot. Hold your body and your hips still. Keep the knees faced forward. Try to turn the raised leg out from the hip.

Dirty Dog -This exercise aims for two groups of muscles. Keep knees apart so that they are in line with the hips. Place your arms beneath your shoulders and keep your back straight as you tighten your abs. Lift one knee and rotate the hip while bringing the leg near the torso and then pull the leg away.

What is the key to having a bigger and firmer butt?  Work on exercises that target gluteal muscles, increase the resistance on the exercise machine and stationary bike, do more repetitions and add more weight while engaged in strength training, take short rest periods and choose a diet that builds your body.

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