We’ve all been there. You’re scrolling through Instagram and you see a photo of an influencer that has the butt that you wish you had. Even though we are living in a body positive time, it is hard to not feel like you want to find a quick fix to get the body you want.
More than 20,000 butt augmentation surgeries are performed annually. These surgeries are not only expensive but also painful and can result in complications depending on your health.
The good news is that you don’t need to go under the knife to get the booty that you want. We’ve got three best exercises you can do at home to help you get a bigger butt and feel confident in the body you have starting on the inside.
First things first, let's all understand how our glutes work and what their role is. Your butt consists of three muscles that work together. These include:
- Gluteus maximus — the largest muscle in your body and the main extensor of the hip
- Gluteus medius — which wraps around to the front of your hips
- Gluteus minimus — a small muscle placed beneath the gluteus medius
Exercise Your Glutes
Add in the following 3 butt-boosting exercises as a booty day workout or mix them into a lower body workout at least 2 days per week. If these are new exercises to you, we recommend starting out slowly with just one set of each and then as they get easier, work up to two or three sets of each.
- Bend your knees while lying on your back. Keep your feet planted on the floor with your arms palms down flat on the ground by your side.
- Push your feet into the floor and lift your hips off the ground while contracting your abs and glute muscles. You’ll know you’re doing it right if your body forms a straight light from your shoulders to your knees.
- Pause for 5 seconds and then slowly lower to the starting position.
- Repeat for 15 reps to make one set.
- Squat down with your feet slightly wider than shoulder-width apart and your arms at your side.
- Drop your body down so that your thighs are parallel to your knees. As you lower down, shift your arms to be out in front of you with your palms together.
- Jump up off the ground; try to push yourself at least 3 inches off the ground. Use your arms to help with momentum by extending them as you jump.
- After you land, squat back down and repeat.
- Complete 15 reps per set.
Walking Lunges with Weights
- You’ll need to have a dumbbell in each hand, holding them at your sides. You can use any weight you are comfortable with, but we recommend starting with 3- or 5-pound weights.
- Start with your feet about hip-distance apart. Take a step forward about 2 feet ahead of you with your right foot.
- Bend your right knee until it’s parallel to the floor. You have reached the lunge position.
- Hold this position for a few seconds. Then take a step forward with your back (left) leg and repeat the above steps with this leg.
- Continue this walking lunge pattern, alternating legs for 20 reps (10 each leg).
Perfect Your Butt Exercises
In order to ensure you’re getting the most out of these exercises, make sure you perfect your form. Particularly with squats and lunges, you need to ensure that your body is aligned properly. Keep your head facing forward, your shoulders back and your feet about shoulder length apart.
Another tip to ensure you are maximizing your booty exercises is to make sure you are taking the right supplements that will help from the inside out. You’ll want to look forbooty pill supplements with ingredients such as the superfood, maca root. Maca can provide a high level of nutrients and anabolic compounds to help your body naturally build muscle fiber while increasing your natural energy and endurance.
Another ingredient to look for is Dong Quai to help increase your body’s natural estrogen, and help your body retain fat and build muscle in the hips and buttocks where your body naturally has curves. Saw Palmetto also helps reduce inflammation to help your muscles recover faster and Fenugreek can increase strength and muscle mass.
Nowadays it is more important than ever to take care of ourselves from the inside out, while still being confident on the outside. Try these tips to help get the booty you’ve always wanted naturally. For extra help with enhancing your butt enlargement efforts, check out Gluteboost's products.