She Got a Big Butt a Big Butt
There are so many songs about big butts, I do not know where to start. Americans and the world in general have a growing obsession with the perfectly shaped bottoms, buttocks, rump, backside, rear end, booty, behind, bumpa, batty, breech, bum, derriere, ass or fanny. There are so many names for this portion of our body known as the gluteal muscle in the medical field and glutes in the fitness industry.
Each of us has a set of gluteus minimus, gluteus medius, and gluteus maximus. The largest of the three is the maximus, and the small is the minimus. All three work together to support movement, stability, and cushions the bone in our pelvis and hip. However, depending on your jeans, genes, and lifestyle it varies in shape, density, and size. There is not a one size fit all for butts nor are all butts created equally.
Gone are the days when flat pancake bottoms are celebrated. Both men and women with nicely proportioned, shapely and tight rear ends are admired by many and can turn heads. Consequently people are now seeking ways to enhance their buttocks.
There are surgical and nonsurgical options including garments with extra pads at the butt area that give the impression of a well shaped derriere. And there are also leggings on the market that are tailored and stitched in places to make the butt look more shapely. Of course, these garments and very temporary. Once you take them off your butt goes back to normal.
Butt Enhancement
Plastic surgery such as Brazilian Butt Lift and Butt Implants are on the rise. Some individuals have gone as far as getting butt injections to add roundness and fullness to their butts. These procedures come at a high-cost financially, and they also come with health-related risk including infection and death due to fat emboli.
Brazilian Butt lift involves transferring fat from one area of the body to the butt. Most of the time the fat from the abdomen is used to achieve the look of a rounded plumped butt. Hence the term bubble butt.
Butt implants involve placing silicone filled devices within the tissue of the butt to give volume and a lifted round appearance.
Silicone injections involve injecting tissue expanders to the butt causing it to swell resulting in a fuller plumper rump.
A low risk approach to a powerful and good-looking butt is exercise. It takes longer and requires commitment and discipline, but it works. Furthermore sculpting your butt via the workout method cost significantly less than the surgical method.
Other than the aesthetic appeal of nice butts. There are plenty of other benefits that come with a sturdy bumpa that can improve the quality of your life. Furthermore, surgical enhancement will not offer any of these benefits.
Studies show that having a srong and powerful booty can help in movements such as climbing stairs, walking, running and jumping. Similarly, a strong glute helps reduce lower back aches and increase your ability to lift heavier weights.
Have you tapped that ass today?
Whether your aim is to have glutes like Beyonce’s or Jennifer Lopez’s, there is no easy way out. Sitting on your behind causes your butt to be inactive. Therefore, if you have job that requires mostly sitting, the first thing you should do is stand up often. Changing from a standing to a sitting position starts the glutes activation process.
But in order to maximize your glute plumping potential, you have to put it to work. There are several exercises you can integrate into your routine that do not require equipment. Set aside 20-30 minutes 4-5 days a week and you will transform your butt in no time.
So let us look at 5 exercises you can incorporate in your lower body workouts to achieve the best glute.
1. Lunges
Lunges are very versatile and help target muscles in your butt, legs, and hips. However, for a lunge to be effective, one must pay more attention to how they are doing it. For example, your back needs to be straight and not hunched. Your shoulders need to be back and as you lunge and ensure that your knee is above your ankle. Let your leg form a 90-degree angle. For butt plumping results, add dumbbells.
2. Squats
Squats can be a woman’s best friend. They work your thighs and butt. There are so many variations such as sumo squat, front squat, and jump squat. Pick 3 and master the moves. However, to maximize on a squat, it is essential to use a dumbbell or any other weight at your disposal. This creates resistance and enables your butt to become firm and grow. However, make sure you rest. Muscle growth occurs at rest.
3. Hip Bridge
Hip bridge exercise not only works on the butt but also helps tone the lower back. To successfully execute a hip bridge workout, you need to lie on your back and place the arms on the sides. Bend the knees and plant the feet flat on the floor. Proceed to lift your hips up and then lower them back down. Repeat this movement several times to achieve maximum results.
4. A Step Up with a Knee Lift
A step up with knee lift works several muscles in the thighs, hip, and butt at the same time. For this exercise, look for a step or something that resembles the same. Ensure that the step is a foot away and proceed to step with your right leg and drive the left knee upwards. Drive the left foot down to the position you started from and proceed to do so with the right foot. Continue this process ensuring that you repeat on both sides.
5. Frogger
For a frogger, start in a plank position. The body should be in a straight line. Proceed to jump into a deep squat. Place your hands in front of you and then jump back into a plank. Repeat this motion several times for maximum results.
Building muscle requires proper nutrition to support growth. Therefore, make sure your diet is as good or even better than your workouts.
The increase density and size of your butt occurs when you add mass to your ass. In order to add mass to your ass you should add weights or resistance to the exercises. Resistance bands, kettlebells, and free weights are home friendly and easy to store.
Perform 6-12 reps, 3-6 sets with 30-90 sec rest in between sets. Muscle growth occurs at rest, therefore do not train your glutes on consecutive days and only train two times per week.