The Top 7 Exercises To Grow A Perky Butt

Your butt has the most important muscle group in your body: your glutes. Known for their power and strength, your glutes actually contain three separate muscles: the glute, the glute, and the glute.

These muscles not only help you walk, sit, run, and jump, but they are also famous for their curvy appearance. However, like most other parts of the body, the buttocks can vary in shape and tone. There are also strategies to help improve the size of your glutes if they aren’t as big as you’d want.


Let’s take a look at the strategies you’ll use to get your butt going and realize the bigger, firmer booty you’d like.

7 Exercises For a Bigger Butt

Are you ready to stuff your butt with dough? The following buttock augmentation exercises should be done in a single session; otherwise, add them to a lower-body or full-body regimen at least twice a week.

Begin by doing only one set of each exercise. You’ll do 2-3 sets of each exercise as the exercises grow simpler to do.

Glute bridge

The Top 7 Exercises To Grow A Perky Butt
Article: The Top 7 Exercises To Grow A Perky Butt

Safe for beginners, the Glute Bridge isolates and strengthens the glute, hamstring, and core muscles while improving hip stability.

How to do that exercise:

  1. Lay on your back with your knees bent and your feet flat on the floor. Place your arms at your sides with your palms flat on the bottom.
  2. Contract your abs and glutes, press your feet into the floor, and lift your hips off the floor. Your body should form a line from the shoulders to the knees.
  3. Pause at the top for five seconds, then slowly lower yourself back to the starting position.
  4. Complete 3 sets of 15 reps.

Jumping squats

The Top 7 Exercises To Grow A Perky Butt
Article: The Top 7 Exercises To Grow A Perky Butt

This powerful plyometric exercise will increase your pulse and help strengthen your glutes, hips, quads, hamstrings, and calves.

If you have any problems with your knees, ankles, and hips, otherwise you have trouble with balance, consult a physical therapist before attempting jump squats.

How to do that exercise:

  1. Stand in a squat along with your feet slightly wider than shoulder-width apart and your arms at your sides.
  2. Lower your body until your thighs and knees are parallel. Move your arms forward, palms together, while squatting.
  3. Push yourself to the top and bottom of the stairs. Push your feet out at least 3 inches from the ground. To assist with the momentum, extend your arms.
  4. Return to a squat position with your knees bent and soft.
  5. Complete 3 sets of 10 to 15 reps each.

Walking lunge with weights

The Top 7 Exercises To Grow A Perky Butt
Article: The Top 7 Exercises To Grow A Perky Butt

Walking lunges are an excellent exercise to strengthen and tone your gluteal muscles, while also targeting your quads and improving balance.

If you have any problems with your knees, ankles, and hips, consult a physical therapist before attempting this move.

How to do that exercise:

  1. Hold a dumbbell in each hand along with your arms at your sides.
  2. Stand with your feet about hip-width apart. Move about 2 feet together with your left foot.
  3. Bend your left knee down until it is parallel to the ground. This is often the forward lunge position.
  4. Pause and hold this position for a couple of seconds.
  5. Then make a big step forward together with your back (right) leg and repeat the initial lunge with this leg.
  6. Repeat this lunge pattern as you walk, alternating legs for 20 reps (10 on each leg).
  7. Complete 2 sets of 20 reps.

Single-leg deadlift

The Top 7 Exercises To Grow A Perky Butt
Article: The Top 7 Exercises To Grow A Perky Butt

The single-leg deadlift is an intermediate to an advanced movement that targets your glutes and hamstrings. It also tests your core stability and balance.

How to do that exercise:

  1. In each hand, hold a dumbbell. In front of your thighs, place your hands.
  2. Stand with your weight on your right side with a slight bend inside the knee. Engage your core muscles.
  3. Begin the movement by articulating your hips. As you twist, allow the weights to sink in in front of you, palms facing each other. Your torso will drop to the bottom as your left leg goes back and your right foot remains planted on the ground.
  4. Hinge slowly until your left leg is parallel to the ground, or to the edge of the parallel you will get without losing your balance.
  5. Return your leg to the initial position.
  6. On each leg, do three sets of 15 reps.

Clamshell

The Top 7 Exercises To Grow A Perky Butt
Article: The Top 7 Exercises To Grow A Perky Butt

The shell targets the deep gluteal muscles (gluteus medius and minimus), which are often neglected when performing exercises such as the squat and deadlift. Smaller than the glutes, these muscles help stabilize the pelvis, prevent low back pain, and balance the lower body.

How to do that exercise:

  1. Start by lying on your left side with your legs stacked, your head resting on your left arm, and your right hand resting on your hip.
  2. To produce a 90-degree angle, bend at the hips and knees. Your feet should be parallel to your buttocks.
  3. Lift your right knee as high as you can while keeping your feet together by engaging your core. Keep your hips stacked and your left knee in touch with the ground. Keep your hips from rolling back.
  4. Hold the highest position for a few seconds before gradually returning to the beginning position.
  5. Complete three sets of 15 reps on one side, then switch sides.

Banded side step

Banded side step
Article: The Top 7 Exercises To Grow A Perky Butt

The side step exercise with bands targets the glutes as well as the hip muscles. For a deep glute burn, perform side-banded steps with another lower body exercise like squats or lunges.

To start, you’ll want to put the resistance band slightly below your knees. As the exercise becomes easier, you will move the band down toward your ankles.

How to do that exercise:

  1. To begin, stand shoulder-width apart with your feet shoulder-width apart.
  2. Place a resistance band under the knees or around the ankles. You will feel the resistance on the surface of your legs and glutes.
  3. Bend your knees and lower your butt a quarter of the way.
  4. Take a step to the right along with your right foot, letting the tension release from the band, then return to the center. Repeat.
  5. Complete 10 side steps on the right before repeating on the left side. Do 3 sets on all sides.

Donkey kicks

Donkey kicks
Article: The Top 7 Exercises To Grow A Perky Butt

Donkey kicks target your glutes in a way that many other exercises cannot. They focus solely on the three glute muscles and are an excellent movement for targeting and firming the glutes.

How to do that exercise:

  1. Start by positioning yourself on the high-low jack. Keep your knees hip-width apart, your hands flat on the ground below your shoulders, and your spine neutral.
  2. Brace your core, then lift your right leg off the ground, keeping your right knee bent and your foot flat.
  3. Use your gluteal muscles to push your foot toward the ceiling. Pause and squeeze all the way. confirm that the pelvis and hips remain pointing downward.
  4. Go back to the starting position.
  5. Perform 15 reps on each leg for three sets.

Try training with weights

Adding weights to the workout, such as ankle weights for donkey kicks or dumbbells for lunges, can help you break through a plateau. Weights can also make exercises easier.

Dumbbells, plate bars, resistance bands, medicine balls, kettlebells, and other tools will be used to add weight to a certain activity. Consult a private trainer or physical therapist if you’re unsure where to begin or what exercises your bigger glute weight should involve.

Shapewear for a curvier booty

Although specific exercises can help improve the shape and tone of your butt, you won’t see the results directly.

If you want a much bigger, rounder, and firmer butt straight out of the box, shapewear works best. Designed to lift and enhance what you already have, shapewear can help you highlight your natural curves and make your butt look more defined.

To help lift and fill your butt, most shapewear undergarments use a mix of removable butt lift pads and compression material like spandex, which is sturdy, stretchy, and soft.

Here are a couple of popular shaper options on Amazon:

  • Nyingma Butt Lifter Padded Shapewear
  • Butt lifter underwear for women Buxbody
  • Kiwi Rata Women’s Seamless Butt Lifter

Butt improvements

If girdles and butt exercises aren’t enough, some people tackle butt lifts and implants to introduce volume, shape, and curves to the buttocks. These are elective cosmetic procedures and are generally not covered by insurance.

A buttock implant, known as buttock augmentation, can be a surgery in which a doctor places a silicone implant inside the buttock to show volume in the current area.

Butt lifts or injectable implants are less invasive, require less downtime, and are available with less risk than butt implants. This cosmetic procedure involves injecting a dermal filler or fat transfer into the specified area, in this case, the buttocks, to present more volume and shape in the back.

Conclusion

As with most body parts, the rear ends can be available in all shapes and sizes. Some are naturally larger or more curved than others.

If your butt is on the smaller side and you would like to make it bigger or more shapely, there are ways to travel about it. If you want immediate results, shapewear can help lift your butt for a moment. A more expensive, but more permanent, the solution involves cosmetic procedures such as implants or butt lifts.

The size, shape, and hardness of your butt can all be improved with a variety of exercises and regimens. However, determining the outcomes takes time and patience. If you’re unsure about which exercises would best shape and firm your butt, consult with a certified personal trainer.

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