HOW TO GET BIGGER BUTTOCKS IN A SHORT TIME
Having a well-defined and shapely derriere is a desire shared by many individuals. While achieving significant changes in a short time frame may be challenging, there are several strategies you can employ to enhance your buttocks’ size and shape.
In this article, we will explore a combination of exercise, nutrition, and lifestyle adjustments that can help you achieve your goal of getting bigger buttocks in a shorter time period.
The best exercises for your glutes
Performing exercises for your glutes correctly is the first thing you should add to your checklist on how to get bigger glutes.
So here’s how to properly perform squats and glute bridges:
Squat with dumbbells on shoulders
- Stand up, holding a pair of dumbbells over your shoulders.
- Keep your head up, tighten your abs, push your hips back and bend your knees.
- Slowly lower your body until you are squatting, with your hands at your sides.
- Hold this position for a few seconds.
- Next, push up to the starting position.
- Perform between 8 and 12 repetitions.
Glute bridges
- Lie face up with your knees bent and feet resting on the floor.
- Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
- Pause when you are in that position and then slowly lower your body to the ground.
- Do 2 series of 12 seconds.
Donkey kick
- Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
- Inhale.
- Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
- Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
- Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.