The quest for a sexy round butt is the wish of many women who have a flat, skinny rear end. Even some women who already have a nice full backside want to make it even bigger in order to look more attractive. That’s because a big butt attracts a lot of attention, especially from men who cherish voluptuous curves.The way to a bigger, higher and rounder butt is through weight-training exercises. These exercises allow you to specifically target certain areas of the butt so that the muscles grow and expand into the shape you desire. If you perform these weight-training exercise but fail to implement a proper diet with adequate levels of carbohydrates and proteins, your muscles will fail to grow, making these exercises effectually useless.
Deadlifts can be performed using different kinds of equipment, including barbells, dumbbells. Barbells tend to be the most common piece of equipment for deadlifts. To perform a deadlift, place the object, a barbell for example, on the floor in front of your toes. Squat down and grab the barbell. From this position, stand without bending your back. When you have stood all the way up and your body is straight, squat back down, again keeping your back straight. Repeat this motion 10 times. Rest for two minutes and perform two more sets. The deadlift primarily works your gluteus maximus, which is the muscle that makes up the main part of your buttocks. This exercise is well suited for increasing the size of your behind.
These can consist of forward, reverse or side lunges . For a reverse lunge, position the left foot a step behind and bend your right knee down to a 90 degree angle. Raise back up by pushing off with the right leg. Move the left leg to the previous position and extend your right leg to repeat the reverse lunge now on the left side. Do a series of repetitions for each side.
You can do a variety of this type of exercise by trying side lunges, lunge jumps, lunges with weights or lunges on an incline. Remember when doing lunges to focus your attention directly on the butt muscles.
Balanced Single Leg Squat
Start in a standing position with your arms straight out in front of you. Bend one knee so that your lower leg is perpendicular to your body. Slowly bring your body down to the floor by bending your other knee. While you do so, your body should remain vertical and upright. When you feel your knee touch the ground, stand up slowly, reversing the movement. Repeat this action nine times, rest for two minutes and repeat the process twice. This exercise hits your gluteus minimus. The gluteus minimus is located on the buttock region near your hip, and a toned gluteus minimus will make your butt look like it starts higher on your body.
Hold a pair of dumbbells in your hands and stand with your legs a little wider than shoulder width. Bend your knees ensuring they line up vertically with the toes. Squat down as if you’re sitting in a chair until your thighs are parallel with the floor. Push off with the heels of your feet and bring yourself back up to the starting position. Repeat for 15-20 repetitions.
Lying Leg Raise
This exercise is as easy as it sounds: Begin by lying face-up on a bench. Keep your body as horizontal as possible, and from this position, raise your knees to as close to your head as you can manage. Return your legs to their original position. Repeat 10 times, rest for two minutes and repeat two times. This exercise targets the tensor fasciae latae, which is the outermost part of your butt. By strengthening this muscle, you are giving your butt an overall rounder shape.
There are specific cardio exercises that help to build up your legs and butt muscles. Activities like sprints, swimming, running stairs, martial arts, skiing and soccer can really help increase the size of your butt by building up the gluteus muscles.