Google+ How to Get a Bigger Bum 3 Powerful Ways

How to Get a Bigger Bum 3 Powerful Ways

In 1992, Sir Mix-a-Lot released an infamous song highlighting a new trend – of sorts – for the “ideal” female body shape: big butts. In the years since, society has come to greatly appreciate such curves, and celebrities such as Kim Kardashian and Nicki Minaj certainly use their round set of glutes to their advantage. So maybe you might not want to quite reach that level of voluptuousness just yet, but you do want to get a bit stronger in the back. No matter your goals, here are some tips on how to get a bigger bum.

1. Squats are the exercise that everyone already likes to use to work on their glutes. However, I can promise you that doing a hundred simple squats won’t get you anywhere very fast. The best way to achieve your goal is to do squats with weights. Yes, I am talking about leaving behind the medicine balls and the colored dumbbells and heading over to the racks (contrary to the stereotype, this area is for women, too). Doing weighted squats not only increasing muscle strength, but muscle tone as well (a.k.a., no jiggling).

Form is key to getting the most out of this workout: Center the bar on your back, resting behind your trapezius muscles.Have your feet shoulder-width apart, with knees pointing slightly out. Keep your back straight and your chest up throughout the entire movement. As you squat, push your hips back as if you were about to sit in a chair. For maximum benefit, continue the squat below the 90-degree parallel (hips go below knees). Aim for heavy loads, with low numbers of sets and reps; such as three sets of five squats.

2. Deadlifts This is another exercise using barbells. Have the barbell on the floor in front of you and grasp it with one palm facing outward and one facing inward. Your hands should be shoulder-width apart, and your knees withing the space between your arms.Using your glutes and pushing your hips forward, stand up with the bar in your hands. Your shoulders should not move, and the driving force of the movement should go through your heels rather than the balls of your feet. Pause at the top of the exercise, then lower the barbell to the ground. As with the squats, aim for heavy loads with low numbers of sets and reps. Both of these exercises target multiple muscle groups, including glutes, to help give your body an overall fit and strong tone.

3. Healthy Eating As with all fitness advice ever, you must eat well to achieve your body goals. Consuming massive amounts of protein and carbs isn’t the way to go. Focus on complex carbohydrates, the right amount of proteins, and cutting out unnecessary sugars. Try incorporating foods such as beef, eggs, milk, and whole grains into your diet. Also remember to stay hydrated – a simple way for calculating how many ounces of water you should be drinking every day is to multiply your weight in pounds by .75.

How to get a bigger butt

 

 

 

There is no magic formula for how to get a big bum. However, the above tips should get you headed on the right path. Trust me, they will definitely watch you while you walk away.


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