What exercise helps to get a bigger butt?

Answer 1

Get a personal trainer or pro advise and tell exactly what you want to achieve. Don't just ask the guy at the gym unless he is professionally graduated. If you plan it yourself, get the following books: * Women's Strength Training Anatomy (Frederic Delavier) * Fit for your shape (Matt Roberts) * The body sculpting bible for women (James Villepigue) Supplements with protein, Zinc, Magnesium and Vitamin C and complex supplements as Femimore can add a lot of results in most cases. Do not overdue it, more than 45 minutes exercise continuously can be negative, producing excess Cortisol, a hormone with great importance in how we assimilate fats. Do not train every day, the muscle only develops with alternate periods of exercise-rest. Weight training sculpts you, Pilates gives position, dance (best are Latin dances) put your body to burn the necessary excesses and work the curves, skating principally ice skating shape glutes and hips best. The best exercise to do is lunges and kick-ups.

The American Council for Exercise (ACE) did a scientific research in 2006 on this subject matter and found a set of exercises that most activates the glutes. Those exercises include Lunges, Squats, Step-ups and couple more. Exercises will increase your gluteal muscle mass and tone your butt. Of course it goes without saying that a good diet is equally important. We are our own worst critic when it comes to our bodies. However, a common question for most women or men is how to tone their butt or how can we get a little more meat for the derrière! So, how do we achieve this goal? It's quite simple and I am here to describe key exercises that will help you fit nicely into those pants so you can display your ASSETS! Squats is the mother of all exercises that works your overall legs and it can also help emphasize or target your butt. Simply placing some weighted plates on the ground and half of your feet will be positioned on top of it which will be your toes. This will target or activate your muscles in your glutes when performing the squat. Ensure you go down slow so you can feel the stretch and remember to really squeeze at the top. Lunges is a excellent after finishing your squats and you will be burning. This is a great exercise and once you are done you should be able to bounce a quarter off your butt and don't be surprised if it travels for another 10 feet! Make sure your feet are shoulder width apart, and one leg will step forward landing with the heel first. The knee should be exactly 90 degrees and directly over the toes. Alternate both legs when performing this. The good thing about lunges is that you can perform other angles such as walking lunges, wheel lunges, side to side lunges, front lunges, and reverse lunges. A good finisher if you are up for the challenge after completing the squat and lunges is body squats. Perform a regular squat with no weights and you'll only be using your bodyweight. Again, place your toes over the weighted plates so more emphasis is on your butt. Perform about 30 reps, immediately finishing that you will do another 30 reps pointing your toes outwards working your inner thighs. Very key to push off with your heels and stay within the tight range. Challenge yourself and build up to 100 reps or more per angle. You should be on the floor by now and not able to walk or sit on a toilet for days! No butts about that and this is a great butt blaster workout! For building up the rear end do squats and lunges.

Answer 2

Barbell Squats

Warm up with light weight then add more weight until it's the most you can do for one repitition. Do as many sets as you can. The next workout session try to go up in weight atleast five pounds(2.5 lb. plates on each side). If you could do that go up five more pounds until you reach your max. It may sound crazy to be going up so much weight from one workout session to the next, but when you are a beginner the gains come quick.

This will last a short amount of time so to make your drive to the gym worthwhile workout your other muscles. It's important to do this anyways because a proportional body is sexy. It wont look attractive if you get a big butt and you look like a 90 pound model from your upper body.

When you plateau(a workout session that you can do the same amount of weight as the last session) stop working out for a week. This sounds weird, but it will make you stronger. A week from your last session go and try to add more weight than last time if you can do more take another week off(it's working!). When you plateau or get weaker with the take a week off plan go down in weight five pounds. Lowering the weight is good because the higher rep sets are for building muscle. When you plateau with that take as many weeks off as is useful and when you're back lower the weight five more pounds. Keep on taking weeks off and lowering the weight until you can do a hundred reps with the weight you're using. Higher reps than this are for endurance training. So after you plateau with hundred rep sets go down to one rep again. Work your way up to one hundred again. You'll find that before then your butt will be awesome.

As for the diet eat a lot of carbs. If you're worried about gaining fat do some sprints, ab work, and side bends. Don't do cardio because it's harder to build a big butt when you are running miles. Sprints are better for cutting fat anyways. Don't do sprints on the weeks you take off. When you take a week off don't do physical activity besides the necessary walking of course.

This will make anyone's butt bigger. Even if you are really thin.

Answer 3

squats