6 Exercises to Help You Get a Bigger Butt

September 25, 2017 Editorial     TheTealMango

Though we’re quickly making our way towards fall then winter season, one can never think too much ahead and not start planning for the next summer/bathing suit season! There is no time like the present to firm up those buns, y’all, and no, we don’t mean pumpkin cinnamon buns. We’re talking booty gains!

Don’t worry, you can do it in your room or at home or, if you have a gym membership, take these moves to the mat. Remember to add more weights if you need more of a challenge, or if things get too hard, try less reps and less weights.

1. Dumbbell Squat

For the dumbbell squat, you need to hold one dumbbell vertically with both hands at chest level or you can hold two dumbbells at your side. Facing-forward, spread your legs out a little further than your shoulders, squat down (dumbbells in hand) make sure your knees don’t pass your toes. Squat 10 times. Repeat three times, so you do a total of 30.

If you’re at the gym, get a barbell and perform the same exercises. If there’s you need more of a challenge, add some weight to the barbell.

2. Jump Squats

There’s nothing like cardio to speed up getting buns of steel. Spread your feet so they are in line with your shoulders, squat down so your knees don’t pass your toes, jump up while raising your hands to the sky. When you land, make sure you land on the pads of your feet so your knees don’t take a beating.

3. Lunges

Walk from one end of the house to the other, one leg in front of the other, bending your back leg until it almost touches the ground. Your front knee should be bent at a 90-degree angle. Also, make sure your knee doesn’t pass your toes. Aim for 20 lunges and repeat if you can. You’ll certainly feel the effects the next day!

4. Deadlifts

If you have dumbbells at home, place them side by side in front of you, bending from the waist down, grab the dumbbells while keeping a flat back. With your knees slightly bent, raise the dumbbells with your arms extended. You should come up until the weights reach your shin, bring the weights back down and repeat 20 times. Try three sets.

5. Heel Ups

Get on the floor on your hands and knees spread equidistant. Reach one heel to the sky as if you are using your heel and move up and down like you are hammering down a nail. Add weights to your ankles if you need more of a challenge. Repeat on each leg 10-15 times, and try three sets total.

6. Skater Squats


Face forward with your legs shoulder-width apart. Sweep your right leg behind the left in a diagonal. You will bend your back leg so it almost touches the ground. Repeat on one leg 10-15 times, then switch legs. Try for 3 sets.

Combine each of these exercises with cardio, and you’ll be on your way to getting a more toned butt! Remember, however, that diet also plays a role in a toned body. You should also make sure you leave at least one day in between leg days to give yourself a break!

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