So, if you're finding yourself scrolling through your social media wondering how you can get yourself a more peachy looking bum, then you have definitely come to the right place. Building your bum won't be easy, which you'll know already if you have had a solid glute gaining gym session.
Will Exercise Really Make My Bum Bigger?
It's definitely possible to grow your booty, by choosing workouts which target this particular area of your body you can engage these muscles making you more firm, stronger and have a shapely appearance.
What Workouts Can I Do Then?
1. Dumbbell/Kettlebell Dead Lift
Hold your dumbbells or Kettlebell with a strong grip, arms extended to the floor, and have your feet hip-width apart, knees slightly bent. Then, without bending your knees, or curving your back, hinge at the hips to lower your hands and upper body towards the floor. Hold this position, then return to the start position.
Squat's are the foundation of many workouts. To do a squat efficiently you should find foot stance that feels best for you, either with feet pointing slightly outwards or parallel to one another. Tense your abs, look straight ahead, and then squat down until you are at a seated position, hold, and then stand back up.
To make this more challenging, feel free to add free weights!
3. Half Side Kick
Lie on one side, knees bent. Squeeze your glutes and lift your foot closest to the sky. To make this harder, add one of our resistance bands.
4. Plank leg extension
Start this exercise by planking, lift your leg directly behind your body. Swap your legs over one by one, follow for 30 reps before changing your exercise up, we recommend adding our ankle weights to make this exercise even harder.
5. Crab Walk
Put a resistance band on your ankles, make sure the band is tight and there is a about a 1 foot gap in-between both legs. In a squatting position, walk like a crab 10 steps to the left, then 10 steps to the right. Keep your core tenses, and back straight.
6. Ball Leg Curls
Lying flat on an exercise mat, with your feet on an exercise ball, from here bring your bum up into a straight plank position. Using your feet, pull the ball towards you using the power of your hamstrings, then roll it back out to repeat the exercise.
7. The Bridge
Lie on your back and bend your knees, slowly lift your hips up until your body forms a straight line from knees to your head. Try to keep your heel under your knees. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Not only is this good for your booty, but great for your back and core abs.
8. Hip Thrust
Support your upper back on something such as a bed, bench, chair, so your shoulder blades are located on the edge of a surface. When you have found the correct space, make sure your chest and knees can be in a straight line, pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground. You should really feel your glutes burning in this exercise.
9. Side Lunges
Start this exercise with your legs slightly wider than shoulder-distance apart and toes pointed forward. Move your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Slowly return to the middle before leaning over to your other leg.
10. Kneel and Stand
As easy as it sounds, simply kneel on the floor, and then step into a half kneel with one knee up, push off the floor with the heel of your front leg and bring the other leg up. Simply repeat on the other leg to complete this exercise. Adding free weights for this exercise is great too!
All of these exercises are effective with or without weights, if you are finding your glutes aren't burning as much as you wish, or after 6 weeks of consistency your booty is looking no bigger, feel free to add resistance bands, dumbbells, or kettlebells! Make sure to keep each workout varied, as you muscle will build with more variation in your exercises.