If you would describe your butt as curvaceous, plump, round, or bubbly this post probably isn’t for you.
If you would describe your butt as small, flat like a frying pan, or just sad, you’re in the right place.
Some people are blessed with perfectly round butts like jLo. Sadly, I am not one of those people.
At one point in my life I had a butt, but once I lost weight it was one of the first things to go. *sigh*
Soooo, I came up with a circuit of daily exercises to target the glutes that didn’t include doing 200 squats a day.
I did these exercises daily for 30 days.
Here are the exercises:
20 sumo squats
Place your feet more that shoulder width apart, like a sumo wrestler. Keep your
back straight and lower your body down without allowing your knees to go past
your toes. You want your thighs to be parallel to the ground. Once you do this
raise yourself back up to starting position.
20 standing donkey kicks (each leg)
Standing with you legs together balance on your left leg and swing your right leg back as far as you can while keeping your back straight and your toes pointed. Less than a 90 degree angle, but more than 45 degrees. Bring you right leg back down, but not fully flat on the ground. Once you’ve completed your 20 reps switch legs, balancing on your right leg and swinging your left leg back.
20 air squats
Stand with your legs slightly closer than you would have them for the sumo squat position. Bend your knees and lower yourself until your thighs are parallel to the ground. Then swing your arms up into the air and jump. Come back down into the standing position.
20 bridge lifts
Lay flat on your back with your arms along your side and knees bent like in a sit up position. With your feet and arms on the ground lift your hips up off the ground, creating a bridge, then back down. This is one rep.
20 prisoner squats
Stand with your feet a little more than shoulder width apart. Place your hands behind your head with your fingers interlaced. Bend your knees, lowering your body until your thighs are parallel to the ground. Focus on your form. Then push your body back up to standing position.
If your SO is anything like mine, they aren’t always the most observant. However, after just 2 weeks of doing these exercises my husband happened to say to me “Your butt looks rounder”. Mind you, he didn’t know I was doing these butt exercises, so when he said this I was ecstatic.
After the 30 days my butt did NOT grow. I had measured it before and after. BUT (get it lol) what I did do was make it rounder and appear more lifted.
I don’t do this circuit daily anymore, but I squeeze the exercises in whenever I can. In the future I will try weights as I’ve heard they can be pretty effective in creating the appearance of a bigger butt.
Here is a FREE graphic with the booty exercises for you to do daily.
What are your tips and tricks for a bigger booty?