It is easier to do a lot of things these days, say go get a haircut, get new set of clothes, get a new house, look good etc but modifying the shape of your body takes a lot of hard work not mention time. When you are looking to build your butt, you’ll have to engage in a lot of muscle-building exercises expertly butt exercise.

Now how fast you’ll see result solely depends on three things

Body type:

How effective your butt exercise will really depend on the type of body you have, if you have an elastic skin it means you really don’t have to work that hard before you see effective results.

But you’ve got a tough skin then you probably need to work twice as hard as someone with an elastic skin.

Training frequency

While looking to perform butt exercises, you should also consider time factor, you really have to devote time to train regularly the reason is that the more frequent you train the greater your chances of seeing result fast.

Intensity Training

If you need result fast then you need to consider an intense training. If you work-out for 5 hours a day. You have a better chance of seeing results faster than someone who work-out for just 2 hours daily, it is as simple as that.

The more hours you put in the greater your output(results).

With that being said let’s get right to exercise to increase butt size fast

Butt exercise

SQUAT

Squat

This is the king of all butt exercise. It works all the muscles in the butt, this butt exercise can really tricky so you may want to learn the basics first(if you’ve never squatted before) before you start adding weight to it.

How to do it:

  • Stand with your feet spread apart
  • Inhale as you bend at the hip and knee
  • Lower your butt towards the ground
  • Transfer the weight into your heels and keep your torso upright and chest open
  • Come down until your thighs are parallel to the ground
  • Exhale as you press through your heels to get back up

LUNGE

Lunge

Another great butt exercise is the lunge. A combination of side lunge stationary lunge and walking lunge gives you great results and makes the training session more interesting

How to do it:

  • Take a big step with your right foot and bend both knees to around 90 degrees
  • With your back knee hovering above the ground, press through your foot to rise back to starting position
  • Do a set on one side and then switch to the other side.
  • For walking lunge, just continue in a forward motion.
  • For side lunge, take a big step with your right foot. Bend the right knee to squat down but leaving the left leg straight.

HIP THRUST

Hip thrusters

This is another great butt exercise you need to add to your routine.

But its a little bit embarrassing so if you shy you may want to not do this in a crowded gym.

How to do it:

  • Sit on the edge of a weight bench
  • Walk your feet our until your upper back is resting on the edge of the bench
  • Lower your hips down and keep your knees bent and feet flat on the floor
  • Raise your hip until they’re in line with your knee.

HIP EXTENSION

Quadruped hip extension

This is another great butt exercise. You really need to try out, it targets glutes in relation to traditional squat

How to do it:

  • Get down on all fours and extend your right leg back to form a 90 degree with your bent knee
  • Raise your leg until your thighs are parallel to the ground
  • Pause, then lower your leg
  • Repeat the same steps on the other leg

STEP-UP

Step-up

The step-up came second in the American Council on Exercise study(ACE) list for butt exercise. I think that makes it a great butt exercise.

How to do it:

  • Stand in front of a chair or bench
  • Step up with your right foot to transfer your body weight into your right leg
  • Extend your hips all the way to the top
  • Lower back down with control
  • Repeat the steps on the other side.

If you are looking to get a bigger butt, you really have to train hard,m frequently and intensively adding weight and volume to your workout. Ensure to do at least 12-15 reps on every technique, you can do the first 5 reps and then add weight as you increase your reps.

While performing these exercises ensure to contract the glute muscles as this helps you achieve a better result.

 

MUST READ: HEALTH BENEFITS OF HAVING SEX EVERYDAY

 

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