HOW TO MAKE YOUR BUTT BIGGER #02

10.03.2013 @ 13:17 - 6 Comments

Exercising
1
Build up your glutes. You can actually make your butt rounder and larger by strengthening the muscles in it (namely, the gluteus maximus, gluteus medius, and gluteus minimus, or glutes). Try these exercises:

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Do squats. The ultimate butt expanding exercise is the full squat. It not only can dramatically increase the size of your butt, but it will also improve the shape of your legs, giving a more proportioned appearance.
-Stand erect with your feet about shoulder width apart.
-Keep your arms extended in front of you.
-Slowly bend your knees to a ninety degree angle.
-Keep your back straight and eyes looking ahead.
-Slowly rise to starting position, placing your hands on your hips.
Do lunges. Lunges will build up your quads (thighs) and glutes. To focus on your quads, do shorter lunges; for better glutes, do longer lunges.
-Stand erect with your feet about shoulder width apart.
-Keep your back leg straight and bend your front leg to lunge.
-Return to starting position.
-Alternate with your other leg.
Do kick backs. This exercise will both bulk up your glutes and improve your balance. To add resistance, use ankle weights or cables.
-Stand on one leg.
-With the leg that is free off the ground, kick it back until you see your butt squeeze into a bubble.
-Repeat 10 times and switch.

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2
Tighten your core muscles. Working on your core (namely the rectus abdominis muscle, the internal and external obliques, and the transversus abdominis) can melt away excess fat around your belly, making it look tighter and smaller compared to your butt. Start off with these exercises:
Do leg lifts. Leg lifts (or raises) might sound like they're focused on your legs, but really they'll help work your abs. This beginner exercise can be made more difficult by holding a medicine ball (or bundle of clothes) between your ankles.
- Lie flat on your back with your legs stretched out in front of you.
- Bend your legs and raise them, keeping your toes pointed.
- Straighten your legs so that they're pointed at the ceiling.
- Slowly lower your legs to about an inch off the floor.
- Slowly raise your legs back up to the ceiling.
- Repeat 5 times, then rest for 30 seconds.
Do twist crunches. This variation on abdominal crunches will target your obliques, or the muscles around the sides of your waist.
- Lie on your back on the floor and bend your knees.
- Put your hands behind your head, keeping your elbows bent.
- Lift one shoulder off the ground, and twist to the opposite direction. For instance, if you lift your left shoulder up, twist your body toward the right.
- Repeat, alternating shoulders. Do 10 on each side.
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Try sports that build your leg and buttocks muscles. A hobby you enjoy could also simultaneously enhance your rear. Here are some possibilities:

* Running
* Cycling
* Swimming
* Gymnastics
* Skiing
* Volleyball
* Soccer