How to get a bigger butt

BE honest, every woman wants to be complimented on the shape of her butt, but unfortunately not all of us have luck in that department.

As a result, we squat for days, try every new fad we see for a bigger butt, and may even join the posse wearing butt boosters.

But according to Gisel Harrow, personal trainer at Gymkhana, while the butt is a beautiful asset that only those with certain genes have naturally, it is attainable by those who desire it and weren’t born with it.

“With any exercise programme, whether basic or specific, it is practical to follow with proper diet and lifestyle changes. In doing this, there are many exercises that can be done to sculpt the perfect butt,” she said.

These include:

Squats

According to Harrow, squats target your glutes, hamstrings and core muscles. This exercise also improves mobility, flexibility, balance, works out your core, and strengthens your stabiliser muscles and the surrounding connective tissues and ligaments. It also targets your butt as well as other muscles in your body.

Walking lunges

To do this, Harrow said it requires taking a big step forward with your right foot in line with your right hip. “Bend both knees, so your left knee comes within a few inches of the floor. Keep your right knee tracking directly over your right foot. Do not allow inward or outward movement of the knee, or allow it to go in front of your toes,” she said. These help to build the glutes, hamstrings and the quadriceps.

Leg presses

The inclined leg press can help to firm the buttocks. This form of exercise works multiple joints and muscles, including the quadriceps, hamstrings, calves and gluteus maximus, which is the largest butt muscles you want to firm.

Pile squats

These are done by standing with your legs two to three feet apart and your toes turned out. You are required to place your hands on your hips and push your hips back and lower your body until your thighs are parallel to the floor, then pause and slowly push yourself back to the starting position. The pile squats target your inner and outer thighs, quads, hamstrings and glutes.

Bridges

If you stood on your hands and feet with your head facing upwards and your back arched as a child, chances are you did a lot of bridges. There are different forms of bridges, which include the short bridges, straight, elevated, bridge walk downs, bridge walk ups, full bridges and stand-to-stand bridges. The one you do depends on your fitness level. But a full bridge works nearly every muscle in your body. It consists of lying on your back on the floor with your knees bent and your hands on the sides of your head, with your fingers pointing toward your toes. You would then proceed to push your hips up, rounding your back and squeezing your butt, abs and leg muscles as you do so. It is also required that you push through your shoulders so everything gets a good stretch, and breathe deeply.

Donkey kicks

Quite a simple exercise to do, it targets your glutes, delts, triceps, core, hamstrings and quads. A basic donkey kick involves getting on all fours with your hands shoulder width apart and knees straight below your hips. Keeping your knee bent and holding your abdominal muscles tight, lift your right leg straight up behind you until your thigh is parallel to the floor. Repeat the move.

Harrow said all these exercises are performed in sets of three to four with repetitions ranging from 15 to 20 or eight to 12 depending on weighted resistance.

Moreover, Harrow said there is also the type of cardio needed to help in building the butt.

“These are preferably short burst types like 100 metre sprints, stair climb and high intensity interval training,” she said.

She reminded people to keep hydrated and maintain a balanced diet when exercising.

“Don’t forget keeping hydrated. It’s important to drink plenty of water. Having a high-protein balanced diet is also recommended,” she said.

She maintained that in order to get the butt you desire you must have the mindset to put in the work that is needed.

“It won’t be easy but it will be worth it. Your desire must be bigger than your excuses.”