If you long for more toned, voluptuous glutes, then you're in luck! There are several exercises you can do at home with little or no equipment that will get your buns in shape fast, regardless of your body type. Read this article to learn how.
The following exercises target the three major muscles of the buttocks: the gluteus maximus, the gluteus medius, and the gluteus minimus. The key is to build muscle mass in these areas, which will increase the size of your butt
Do squats with dumbbells. Stand with your feet shoulder width apart and hold a 8 to 10 pound dumbbell in each hand. Keep your weight on your heels and squat down as if you were going to sit on a chair, until your legs form a 90 degree angle. Make sure to keep your back straight and don't slump over. Hold for one count, and then return to the starting position. The longer you hold the squat, the more you'll strengthen your muscles, so don't go too fast
Do donkey kicks. Start off on all fours with your hands and knees on the ground. Keep your right knee on the ground and slowly lift your left leg off of the floor and move your foot toward the ceiling. Hold for one count, and then return back to the original position.
Plié. This move isn't just for ballerinas! It's also an excellent and easy move to help tone up your butt. Start off by standing with your feet slightly wider than shoulder width apart and your toes pointing outward. Hold your hands out in front of you to help balance, and then lower yourself into a squat until your butt is just above your feet. Squeeze your glutes and thighs as you return back to the starting position.
Wear butt-lifting underwear. There are a variety of undergarments available that are designed to yank your butt up and make it look fuller and perkier; like a push-up bra for your bottom! They are available both with and without padding, and can be worn underneath dresses, pants, and shorts. Some styles extend up to your waist like Spanx, cinching your waist in to help accentuate your butt even more
Find the right pair of pants. Even the roundest, fullest butt will be swallowed up in a pair of baggy jeans. When it comes to accentuating your butt, stick with the following styles:
The following exercises target the three major muscles of the buttocks: the gluteus maximus, the gluteus medius, and the gluteus minimus. The key is to build muscle mass in these areas, which will increase the size of your butt
Do squats with dumbbells. Stand with your feet shoulder width apart and hold a 8 to 10 pound dumbbell in each hand. Keep your weight on your heels and squat down as if you were going to sit on a chair, until your legs form a 90 degree angle. Make sure to keep your back straight and don't slump over. Hold for one count, and then return to the starting position. The longer you hold the squat, the more you'll strengthen your muscles, so don't go too fast
Do donkey kicks. Start off on all fours with your hands and knees on the ground. Keep your right knee on the ground and slowly lift your left leg off of the floor and move your foot toward the ceiling. Hold for one count, and then return back to the original position.
Do 18-20 donkey kicks on each side for one rep
Do butt lift progressions. Lie down on your back with your hands at your sides, your knees bent, and your feet flat on the floor. Keeping your hands pressed against the ground, lift your hips up off of the floor until your torso aligns with your legs. Hold this position for a few seconds and then lift your right foot off of the floor and straighten your leg. Bring your foot back down to the ground, and then lower your hips so that you are back to the starting position. Repeat the move on the other side.
Do 2-3 reps of 10 butt lift progressions.
Plié. This move isn't just for ballerinas! It's also an excellent and easy move to help tone up your butt. Start off by standing with your feet slightly wider than shoulder width apart and your toes pointing outward. Hold your hands out in front of you to help balance, and then lower yourself into a squat until your butt is just above your feet. Squeeze your glutes and thighs as you return back to the starting position.
This move should be performed very slowly. Repeat 15-20 times for one rep
Wear butt-lifting underwear. There are a variety of undergarments available that are designed to yank your butt up and make it look fuller and perkier; like a push-up bra for your bottom! They are available both with and without padding, and can be worn underneath dresses, pants, and shorts. Some styles extend up to your waist like Spanx, cinching your waist in to help accentuate your butt even moreFind the right pair of pants. Even the roundest, fullest butt will be swallowed up in a pair of baggy jeans. When it comes to accentuating your butt, stick with the following styles:
Jeggings. Not only are they extremely comfortable, but jeggings are thin enough to show off your butt without squishing it down like some thicker jeans do.
High waisted jeans. These types of pants should button at the smallest part of your waist, making your waist look small and your butt and hips look bigger by comparison.
Fitted. Oversized clothing tends to hide your curves, while fitted pants will show off your body's natural shape and help lift up your butt. Whether you choose high rise or low rise jeans, make sure that they are a tad snug (but not too tight)!
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