Best 5 Exercises to Build Nice Bums
If your glutes aren’t as big as you wish, there are ways to help boost the size of these muscles. Let’s go deep into some ways of making your bums nicer, bigger and firmer than ever.
Glute bridge
Easy for beginners, glute bridge strengthens the glute muscles and the tissues at the back of the thighs.
You need to:
Lie on the back with your knees bent
Place your arms at your sides with palms flat on the ground.
Contract your glute muscles,
Press your feet into the floor
Lift your hips off the floor.
If all is correct, your body should form a straight line /from shoulders to knees/. At the top you need to pause for 5 seconds. Do 3 sets of 15 repetitions.
Walking lunge with weights
The main goal of walking lunge is to improve the body balance and strengthen the glute muscles targeting the quadriceps.2 sets of 20 repetitions /10 per leg/ is what you need for a bigger butt.
Hold two dumbbells in your hands with your arms at your sides.
Keep feet hip-distance apart.
Step forward with your left foot.
Bend your left knee down to parallel it to the floor.
Hold the position for 3 seconds.
Take a step forward with your back (right) leg, and repeat the lunge leading with this leg.
Single-leg deadlift
The previous two exercises are key to nice bums but they are never enough. Add single-leg deadlifts to your workout list and go on making your glutes even better. You need to complete 3 sets of 30 repetitions /15 per leg/.
Hold a dumbbell in each hand; hands shall be in front of your thighs.
Stand with your weight on your right side.
Slightly bend in the knee.
Begin the move by hinging at your hip and let the weights drop down in front of you, palms facing each other. Your left leg goes straight back while the right one remains.
Try to parallel your leg to the floor.
Bring back your leg to the starting position.
Banded side step
Another super exercise for your butt is the banded side step. With a deep burn in the glutes, this exercise is good for hip muscles. Read the instructions to have a successful workout. For the beginning, keep the resistance band below the knees. Later, when you get stronger, move it towards the ankles.
Your feet shall be shoulder-width apart.
Place the resistance band.
Bending the knees lower your bums.
Step to the right with your right foot.
Come back to the center and repeat it.
Complete 3 sets of 20 side steps / 10 per side/
5. Clamshell
While the effectiveness of some exercises is limited, clamshell helps you target even the deep glute muscles. These are the muscles that help you stabilize the pelvis and prevent back pain. For sexy bums you need to do the following steps:
Lie on your left side, keep your legs stacked, head resting on your left arm. Keep your right hand on your hip.
Make a 90-degree angle bending your knees and hips. Parallel your feet to the butt.
Raise your right knee as high as you can and keep your feet together at the same time. Keep your hips stacked and don’t rotate them back.
Pause at this position for a few seconds, then come back to the start.
You need to complete 3 sets of 15 repetitions. Repeat on the other side.
Performing the above-mentioned bums-boosting workouts, you will add some mass to your backside. Do the exercises regularly and wait for cool changes. For a successful workout you need motivation and if you think you lack it, turn to our advisers at www.avidadvice.com for support.