Many women desire to have a bigger butt, it’s no secret, but now, it has been proved that this is actually something good! A research from Oxford University proved that women with more butt and thighs are connected to a decreased risk of diabetes, heart problems as well as other conditions related to obesity.
The fat depot from our lower body actually has protective properties.
The more ‘junk you have in your trunk’, the greater levels of beneficial acids you have. These are the Omega-3 fatty acids which improve our hormone that regulates our hunger signals called leptin as well as our brain function.
Women are definitely more obsessed with having a good-looking booty that will be lifted and perfectly rounded. Here, we’ve prepared you the best exercises to obtain a toned and more muscular butt very fast!
These Are 6 Of The Best:
- Glute Bridges
It’s a very simple exercise. Lie on your back. Bend the knees. You can clasp the arms on your belly or just put them on each side. Lift the lower back and butt, as well as the upper thighs, but make sure you squeeze the butt muscles. The ab muscles have to be very tight. Try to lift the body so that the hips form a parallel with the knees. Stay like this for several seconds. Put your body down. This should be repeated for 3 sets that will contain up to 12 reps.
- Donkey Kicks
Be down on the floor with all fours. The knees should be under the hips and the hands under the shoulders. The left leg should be on the floor, while you use the right one to lift it at an angle of 90 degrees. The foot should be in a parallel with the ceiling. Squeeze the butt muscles while the right foot is kept flexed.
Then, lower the leg down, but don’t touch the floor. Repeat this up to 12 times. Alternate sides. Make 3 sets on every side.
- Sumo Deadlifts
Take a barbell or a dumbbell. Try to find a video to see the proper way. The feet should be wide apart while the toes point out. Put the barbell next to the feet. Reach for the barbell with bent knees, but your chest and back should be straight all the time. Press your heels. The weight should now be close to the hips.
Squeeze the butt muscles and thrust the hips forward. Start lowering the weight. Repeat this for 4 sets that will include from 8 to 10 reps.
- Bulgarian Split Squats
Many people think that this is a strange exercise, but you’ll see that it’s good. Take a chair. Make sure the top of your left feet rests on it. The right leg should be in front of you at a length of a lunge.
Lower the body down to a lunge position. The left knee should be very close to the floor, while the right one makes a parallel with the floor. You can also include dumbbells, but they aren’t obligatory.
It’s a very tough, but very effective exercise. Lie on your stomach flat. Both of the legs should be raised off the ground. Make sure you squeeze the glutes very hard. Put the arms forward and try to reach with the palms downward. They should be above the ground for several inches.
The right arm as well as the left leg should be lifted in the air. It should look like you’re swimming. This should also be repeated on the other side. Switch forth and back very fast. Do this in 3 sets. Every set should last for 45 seconds. Rest between them for 1 minute.
- Walking Lunges
This is the last exercise and even though you’re exhausted and sore, you have to do it as it’s very important! You can also include dumbbells here, but it isn’t obligatory. You should be standing with your feet that will be shoulder-width apart. The hands can be by each side or at the hips. Use one of the legs to step forward. Try to descend. The rear knee should be very close to the floor, but not touching it.
The front knee shouldn’t be extended beyond the toes. The chest and torso should be upright all the time. After this, put the rear foot forward. Stand up. The opposite foot should be brought forward. You should repeat this from 10 to 12 times in 3 sets.