Exercises That Help You Get a Bigger Butt & Hips

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Although the importance of a strong lower body is undeniable, what most people want is a firm, toned and attractive backside. No matter what state of atrophy or development a body is in, the butt and hips can easily be improved with diligence and know-how.

Before Beginning

  • Before embarking on any new exercise regimen, it is important to first consult a physician. It is also important to remember that strength training alone will not deliver results in their fullest; for maximum impact, regular cardiovascular training must be paired with healthy diet choices. It also helps to have a basic understanding of the muscles you intend to train, instead of just general areas of the body. For instance, in order to increase the overall size of the butt and improve its shape you must engage multiple muscles, such as the gluteus minimus and gluteus maximus. Improving the shape of the hips also involves the glutes, combined with the iliacus and the psoas minor and psoas major. Each of these muscles contributes to the look and strength of the lower body.

Exercises for Butt Enhancement

  • The butt muscles are some of the largest and strongest in the body, so there are very specific methods of improvement to keep in mind. First, the butt is used to working hard, so make sure to focus on contracting the muscles during exercise, and to choose exercises that use the butt as a primary muscle and not just as a stabilizer. Second, only remember to stretch the entire lower half of the body thoroughly before beginning, and give the muscle group plenty of time to rest. Usually, 48 hours is plenty, which is perfect for the recommended three days a week of exercising these muscles. The five absolute best exercises for the butt, and the muscles that construct it, are lunges, squats, stiff-legged dead lifts, leg presses and cable glute extensions.

Workouts for Butt Enhancement

  • Sample workout 1:
    Squats: 4 sets of 10 reps
    Lunges: 3 sets of 10 reps
    Cable Glute Extensions: 3 sets of 10 reps

    Sample workout 2:
    Squats: 4 sets of 10 reps

    Leg Press: 3 sets of 10 reps

    Cable Glute Extensions: 3 sets of 10 reps

    Sample workout 3:
    Squats: 4 sets of 10 reps
    Lunges: 3 sets of 10 reps
    Stiff-Legged Dead Lifts: 3 sets of 10

Exercises for Hip Enhancement

  • Often, when trying to develop butt muscles, the hips and thighs end up doing most of the work. However, these muscles need just as much attention. Results are usually seen quicker in this area, though, so don't worry. The muscles that create great looking hips and thighs are the quadriceps, the gluteals, the hamstrings, the adductors and the abductors. A few great exercises to target these muscles are the straight leg raise, the back kick, the side kick, standing knee raises, and an abduction exercise (such as abduction press).

Workouts for Hip Enhancement

  • Sample Workout 1:
    Straight leg raise: 4 sets of 10 reps
    Back Kick: 3 sets of 10 reps
    Side Kick:3 sets of 10

    Sample Workout 2:
    Straight leg raise: 4 sets of 10 reps
    Standing Knee Raises: 3 sets of 10 reps
    Abduction Exercise: 3 sets of 15 reps

    Sample Workout 3:
    Standing Knee Raises: 3 sets of 10 reps
    Back Kick: 3 sets of 10 reps
    Side Kick 3 sets of 10 reps

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