The butt is a group of muscles that connect the back area to the legs area from the back, and it is one of the areas where fat accumulates, and it requires doing many exercises in order to reach the shape and size that suits every woman, so as not to look flabby and have a bad appearance.
So, if you, my dear, want to enlarge your buttocks, all you have to do is follow these exercises with enthusiasm and activity to feel feminine and beautiful.
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1: squat exercise
Squatting is one of the most popular exercises to increase the size of the buttocks, and you can do this to increase the size of the buttocks. Although there are a variety of squatting exercises, experts recommend choosing squat positions that achieve muscle growth in the peripheral area and target muscle size. In addition to increasing muscle size, it increases the size of the buttocks.
To do a suitable squat position to increase the size of the butt is to slowly bend your knees unchanged along the spinal cord and after bending on your knees, you can gradually take a standing position again. You can repeat this five times for three sets, which will definitely give you more butt volume.
This squat position is called a sambo squat and most likely targets the inner and outer hip muscles.
It promotes muscle growth in this area. If you follow this sambo squat routine, make sure it pushes your thighs back
2: Side lying exercise
This exercise helps in slimming the buttocks; The method of performing it is to lie on the right side, with the hands interlaced behind the neck, then raise the left leg up and lower it down for successive times. Then, lie on the left side in the same way, and repeat the exercise with the right leg for the same number of times.
3: Lunges exercise
Side lunges are a great option for the best buttock exercises to increase their size. This exercise works in conjunction with the sambo squat exercise to get the desired results. It is also a great way to warm up and target the thigh muscles. The side lunges exercise depends on the effective use of the muscles of the hips. Stand in a straight position and place your hands on the side of your hips, taking a step to the right side and then another step to the left side to maintain your balance. You can raise your toes slightly when moving to different sides.
4: Your Slim and Strong Walking Workout
This exercise is an alternative to climbing stairs instead of the stairs, and it is one of the best exercises to enlarge and rotate the buttocks.
Frequent ascents and descents allow you to develop the muscles of the back.
For a stronger effect, hold the dumbbells with both hands while going uphill.
When you ascend, muscle tension occurs, and then repeats again.
5: Lying exercise with one leg raised
You can do this exercise to increase the size of the butt muscles. You can do it by lying on the back and bending the knees at an angle of 90 degrees with the hands beside you in a straight position and working on pressure on the ground to raise the muscles of the hips and gradually lifting them off the ground and then straightening the left leg in a straight line, and raising it up towards the ceiling.
6: Hip Raise exercise
Regardless of its aesthetic benefits, a strong butt has many benefits, including:
• Support the back and reduce the risk of injury.
• Strong buttocks can help strengthen other areas of the body
• It can improve powerlifters’ ability and the amount of weight they lift, by adding hip thrust to their repertoire.
• If you are a jogger, strong buttocks improve your speed.
7: Yoga exercise
Various yoga exercises are one of the best ways that you can get a bigger butt size. . Yoga also provides you with other health benefits, including relaxation and stress relief. For example, the crow position in yoga is based on the muscles of the buttocks. You can do crow yoga by standing in a straight position, then lowering the hips back and raising the arms up, then bending the right knee over the left knee and raising the arms up, then trying to go down until your arms touch the ground. You can repeat the same steps, replacing the right knee with the left knee.
8: Donkey kick exercise
One of the most famous exercises that focus on the rear butt, in a completely direct way, and the method of practice, the lady lies on the hands and knees, then raises the leg to the top, then lowers it.
Then switch between the legs, it is preferable to exercise for beginners three sets in each group eight reps, at a rate of three times a week, and then increase after a month for four sets at a rate of 10 times per group, after a period of exercise, you can use the sand weight, the woman attaches the weight on the Lower leg, exercise, to achieve perfect results, and tighten all the sagging of the leg and not just the buttocks, after a while the lady will notice the difference.
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