This is the most comprehensive guide to make butt lifter with exercises.
In this guide, you'll learn everything you need to know about lifting your buttocks, from Cardio Exercises to Body Weight Exercises.
So if you're looking to make your bum look lifter, want the perfect butt like Kim Kardashian, you'll love this guide.
Let's dive right in.
Make Your Buttocks Look Bigger with Exercise：
1.Using Cardio Exercises to Lift and Firm Buttocks
Jogging is a great cardio exercise because it does not only lift your butt muscles but also help you slim figure to help you look more toned all-around.
It helps to build durability and endurance in the body without being too hard. It strengthens the muscles and also keeps the heart and mind healthy.
Jogging is useful for fighting obesity and staying healthy.
Another butt kicking and toning cardio activity are spinning or using a stationary bike. This high-intensity exercise will be an excellent free oxygen exercise and also helps tone your booty and legs.
Use a fixed bike (not a recumbent) at the gym. Take it slow if you're a beginner. To help work your butt, push down forcefully on the pedals as you bike.
Another cardio trainer that ranked as activating your bum muscles was the elliptical machine. Although not as great as jogging, the elliptical is a low-impact machine that can lift your bum.
When you're using the elliptical machine, help isolate your butt muscles by sticking your buttock out gently and pushing down hard with the heels of your feet.
2.Using Body Weight Exercises to Make Buttocks Bigger
Do Regular Squat
What's a Regular Squat?
The squat is an intense exercise. The squat is one of the best workouts you can lift and round buttocks at home if you do them correctly. It is one of the practices that will work 75% of your muscles with one, single movement. The squat should be one of the main sports in any leg workout.
How to Do Regular Squats?
When you do a regular squat, the feet placed hip-width apart, and the toes face forward or slightly out.
To perform an ordinary squat, stand up straight with your feet hip-width apart and your hands by your sides. Hips stacked upon knees and knees upon ankles.
Roll the shoulders down, make straight your back and stretch the arms until they’re parallel with the floor, palms down.
Breath in and bend your knees, bringing the hips backward and down until your thighs are parallel to the ground, even lower is better.
At the end of the squat, the knees should be directly above your toes.
Try Sumo Squat & Plie Squat
What's Suma Squat & Plie Squat?
Sumo Squat & Plie Squat is one of the regular squat upgraded version. Doing Plie squats can help you strengthen and tone your glute muscles, helping you create a firmer, more lifted butt at home. Taking an excessively wide stance is necessary to perform the sumo squat.
How to Do Plie Exercises?
Stand with feet a little wider than shoulder distance apart and toes turned out into a 45-degree angle.
Bend knees and lower your body, keeping your back straight and abdominals tight.
Compress your glutes and come to the standing position.
Don’t let your heels lose touch with the ground, keep the knees parallel with the toes and keep your entire back perfectly straight from start to finish the whole movement.
You can try adding a resistance band to your squat variations.
When you're looking to target your booty, you can't defeat a lunge. Lunges are safe and easy to do, you can do them anytime, anywhere, indoor or outdoor, and they work out great all the muscles in your lower torso. Key muscles targeted include glutes, quads, hamstrings, calves and core.
How to Make Lunges?
Place your two hands on your hips, and stand up with your shoulders pushed back.
Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees.
Pause, then promote yourself to the starting position.
As you lunge forward, keep the weight in your heel and your knee directly over your toes.
Keep your back and shoulders vertical when you lunge.
Keeping your chin head facing forward will help.
Standing Hip Extension Exercise
What's Standing Hip Extension?
Standing hip extension is a very great way to feel the burn and workout your glute and leg muscles and can be done. Standing by a desk or chair for support, keep abdominals tight. Raise one leg slightly backward, keeping your knee straight until your foot is about 3 to 4 inches off the floor. To perform standing hip extension, you can also use an elastic band, an ankle cuff weight, or an ankle cable attachment to increase the resistance.
How to Do Standing Hip Extensions?
Stand straight with your legs shoulder-width separately and hold onto a table or chair in front of you for support.
Perform an abdominal breath in to protect your back. Do this by pulling your navel in towards your back.
Hold your knee straight and toes pointed, and kick your leg backward gently.
Make sure you keep your up body and back straight during the movement.
Return to the starting position.
Repeat 10-15 times, three times in a row.
Repeat with the opposite leg.
Do not lean over the chair or table as you lift your leg, focus on keeping your body upright and abs tight.
Incorporate the Bridge Pose
What's Incorporate the Bridge Pose?
To perform a bridge pose, lie on the back with knees bent and hands and feet on the mat. Lift the lower back off the floor as high as possible and hold for 10 seconds to one minute. To exit the bridge pose, lower the back to the floor.
Bridge pose offers an excellent extension for the up and front body - chest, shoulders, neck, spine, front legs - and is a great stretch pose for the back body-back, buttocks, and hamstrings.
How to Do Bridge Pose?
Lie on your back with your knees bent and the soles of feet flat on the ground.
Stretching out your arms on the floor and your fingers are reaching toward heels. You may be able only to touch the backs of your heels with your fingers.
Keep your feet parallel. Hold that position from the pose beginning to end.
Push down into the soles of your feet to lift your hips off the floor.
Bridge pose should be a comfortable position. If the posture causes your back to hurt, come down.
3.Taking Classes that Help Lift and Round Your Butt
Yoga or Pilates
Yoga has been around for more 5,000 years, with roots in India in the Vedic Period. Yoga created in India to connect the individual consciousness with the general consciousness by physical activity. In brief, it aims to not only improve your physical health but your emotional and spiritual health as well. Many types of yoga relate meditation during the exercise.
Pilates developed by Joseph Pilates and popularised in the 1920s when he migrated to America. The conception behind Pilates is to gain flexibility, strength and body consciousness without building bulk. The primary goal of Pilates is to reinforce the stomach, improve posture, stabilize and extend the spine and promote balance and overall strength. There are six fundamental principles of Pilates: concentration, control, centering, breathing, flow and precision.
Yoga & Pilates and Butt Lifter
A lot of Yoga and Pilates movements not only does having a stronger butt look good, but a steady behind also helps to support your back and promotes your metabolism. For example, Revolved Half Moon Posture, Upward Plank Posture, Ballerina Butt Lifts and the Clam.
Half-Moon Pose - Ardha Chandrasana
Standing at your yoga mat, lift your left leg in the air as you hinge your upper body forward (as if coming into Warrior III pose). Lower your right hand to the ground, and lift your left hand up into a twist. Keep your pelvis entirely level, engage your thighs, and bend from your core and waist. Keep 5 to 8 breaths on each side.
Upward Plank Posture
This pose for toning the butt and top of thighs meet. Start seated with your legs straight out in front of you, your hands 10 inches behind you with your fingers facing ahead. Press steadily into your hands and feet and hold your body up. Engage your hamstrings and entire back body and hold for 8 to 10 breaths and repeat two more times.
Ballerina Butt Lift
This Pilates move tones the whole butt area add the hamstrings and lower back. Lie on the mat and face down with your forehead on your hands. Bend your knees and bring your heels together and turn your toes out. Push your heels up to the ceiling and lift your knees off the floor while squeezing your heels together. Lower down then repeat for 20 reps.
The Clam is pretty for toning the gluteus minimus muscle and rounding out the buttock. You can do it at any time, even while watching TV at home! Lie on your side with your knees stacked then open and close your foot leg while keeping the toes together and 20 times. Concentrate on squeezing your outer thigh, hips, and buttocks. Exchange and do the other side.
What's the Barre Class?
Barre class is an exercise skill inspired by elements of Ballet, Yoga, and Pilates, that focuses on low-impact, high-intensity movements designed to strengthen and tone your body in ways that few other workouts can. These tiny movements not only work to tire out the muscles, resulting in lean muscle, but also reinforce the mind-body connection.
How to Build Buttocks with a Barre Class?
By mindfully activating your glutes through such classic barre exercises, such as clamshells and donkey kicks, you are establishing that mind-body connection to increase the nervous system’s ability to contract the glute. This works to build the butt.
The moves in this ballet-inspired workout might be small, but they are mighty effective. All that pulsing pays off with a toned derriere and legs. Play it and get ready to feel the burn.
Talk to your doctor before you start any new exercise plan. It's essential to confirm that you are healthy enough to exercise.
Exercise daily for at least 30 minutes.
Before strength exercises, warm up with 5 to 10 minutes of cardio plus simple moving practices to get your blood flowing.
Buttock toning exercises should do consistently. You may start to see some results within couple days, but you should keep on doing the workout to reap the full rewards and have a more toned butt in the long run.
Don't excess it! It's easy to hurt yourself if beyond your limits.
Use a combination of exercise and diet for best results.