If you think your butt is a little less full than what you’d expect it to be. If your pants don’t stay on your waist because of your butt, then here is all you need to read to get a rounder butt in just two weeks.
In order to gain muscle or lose a little weight exercise and a healthy diet is a must. If you think you can just control your diet and skip the physical activity part, you are slightly wrong.
Not only does exercise help tone your body but it also provides various benefits.
Also, exercise and a healthy diet are not just something you do for a day or two or a month. It is a way of living, the sooner it’s adapted, the sooner your life gets better.
Butt muscles are one of the strongest muscles in the human body. They get surrounded by layers of fat over time but can be sculpted by doing some exercise and also following a healthy diet.
Exercise and diet have a whole effect on the body, and not spot effect, there are some exercises that burn more fat from your butt than on any other body parts.
Before going for any exercise just keep in mind,
- To not overtrain your body, a perfectly sculpted behind cannot be made in a day, it will take time and effort so start low and slowly increase the intensity of your exercises.
- Do a proper warm-up before any workout, a good warm-up helps in getting lesser post-workout body cramps.
- Stretch after every workout, do not forget to stretch after straining those muscles with a heavy regime or they will go stiff.
- Finally, stay hydrated during exercise.
Exercise for a Rounder Butt:
Squats are the most popular exercise that is done to shape the glute muscles. Glutes are the muscles of the butt and squats do wonders intoning these muscles. Other than being popular, this exercise is beneficial as well, not only does it shape your butt but also help build muscles in the calves, hamstrings, stomach, and quadriceps. Squats do a body-wide building of muscles.
- Many people perform squats, but a few see results because others mess with the right way of doing squats.
- Stand straight with your feet, hip-width apart.
- Your toes should be pointing forward.
- Raise your hands perpendicular to your chest and then lower your upper body.
- Your spine should stay straight and do not bend your knees forward, let your pelvis do the job.
- Bend your upper, in a way that hips are just a little lower than your knees and not all the way down till your ankles.
- Then go back to the initial stance.
- Repetition: 15-20 times
- 5 days a week for the best results.
- The chest should be up, upper back tight and head in a neutral position.
- Breathe normally.
- Go lower with your hips without altering the stance. Knees should be aligned with the toes at all times.
- Go slow and gentle, rushing won’t help. Also, don’t compare your progress with others. Everybody has an anatomy of its own. Give yourself some time and consistent effort, you will surely reach your goal.
A lunge in layman language is a shoelace tying position. It is easy and a common position for the human body, but does great for your glutes.
Benefits of lunges include improve balance, increased flexibility, toned thighs, strengthened core, increase the strength of spinal muscles and also a rounder butt.
- Stand straight with feet hip-width apart.
- Bend down with one knee forward and the other leg backward.
- Engage your glutes and core while bending the front knee forward and the other knee touches the ground a little at the back.
- Push the front heel to the floor to get back to the initial position.
- Repetition: 15-20 times
Where do you feel the stretch of a lunge?
You can feel the stretch in inner thigh, hamstrings, and glutes.
- There are a few variations of lunges to keep things from getting monotonous,
- Side Lunges
- Reverse Lunges
- Walking lunges
- Lunges with leg raise
- Lunges with front kicks
- Weighted Lunges
Squats are a very customizable exercise, there are various variations to them and sumo squats are one of those variations.
Difference between basic and sumo squats?
Basic and sumo squats differ in the placement of feet while performing the exercise.
Sumo squats put your body through a new alignment and also provide a better sense of balance. It is a little more challenging than a basic squat but that extra effort is worth the toned glutes you get.
But before you move forward to sumo squats, make sure you have mastered the art of a basic one first.
- Stand straight with your feet placed at a wider distance than hip-width.
- Lower yourself with back straight and chest up, hands parallel to the ground.
- The hip should be a little lower than the knees, keep your core engaged at all times.
- After reaching this stance, steadily go back to the starting position to complete one sumo squat.
- Repetition: 10-15 times
- You can also add in resistance by handling weights, so that only after proper research or under an expert’s guidance.
- Take the process slow and do not do 100 reps in a day, go slower and achieve more.
Nothing can be achieved by just standing and wondering, you need to step up to get what you want, this exercise makes you do literally that.
If you have not joined a gym and are planning to do the exercises at home, stairs work best for a step-up exercise.
Step-up exercise is a great way to lose body fat and also helps tone your glute muscles.
- Stand straight with your feet hip-width apart.
- Keep your spine straight and put your right foot on the stairs while engaging the core.
- Shift your weight on the right foot and by pressing your left heel to bring your body upon the step.
- Now put the right leg down and repeat the process.
- Don’t forget to breathe properly while doing the exercise.
- Repetition: 15 times
- 2 sets
Glute bridge burns in all the right places. It provides a stretch to glutes and hamstrings, also strengthens your lower back. Also, it maintains the pelvic health.