Big Booties are In! This is How You Use Workouts for a Bigger Butt To Show Off a Firmer, Rounder Behind...

Remember when Spanx were advertised to help you hide your behind? Those days are over. Thanks to gorgeous women like Serena Williams and Rhonda Rousey, natural curves are finally being appreciated!

Obviously just having junk in your trunk isn’t the same as having a voluptuous rear. Hot curves–like the kind female athletes show off–are the result of being fit. Gold’s winner Maribel Contreras proves it: if you want your keister to crush it, you need to workout.

Use these tips about workouts for a bigger butt:

Muscles to Focus on in Workouts for a Bigger Butt

There are three muscles that technically make up your caboose. You might remember giggling about the first one when you learned its name in science class. Each of these three muscles can be toned to firm up your fanny:

• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus

Try flexing any one of those!

Yeah, we bet your behind you couldn’t really move them much. Training your rump largely depends on working out surrounding and connecting muscles like those in your hips and thighs. When those more mobile muscles move, your tush gets tightened too.

Do you HIIT? It’s the fast and efficient way to drop pounds and tone up.

Exercises to Make Your Booty Pop

Creating workouts for big butts almost always means including a few key exercises. These moves have a reputation for making booties stand out:

Squats Sculpt

If you want to feel the burn in your gluteus muscles, squats are the way to go. You’ll find squats listed in pretty much every “beef up your booty” workout plan. But if you really want a bigger bum, there are a few things you need to know about squats:

• Don’t do squats every day or your glutes won’t rebuild
• Always adds weights or resistance because basic squats aren’t enough
• Check your form or your squats may be useless
• There are tons of types of squats and you should try several
• One legged squats make for serious sculpting

On those last two points, we recommend checking out lists of types of squats. Different squat variations will work different gluteus muscles. One-legged versions are especially targeted. The more variety you implement consistently, the more your derriere is sculpted like a work of art.

Lunges Lift

Saggy buns are about as unappealing as soggy bread buns. Gross, we know. But really- what’s the point of a bigger booty if it isn’t perky? Lunge variations raise the backside for that iconic, athletic, naturally lifted look.

Try variations like:

• Stationary lunges
• Alternating lunges
• Side lunges
• Weighted lunges
• Reverse lunges
• Lunges with kicks

Deadlifts and Hinge Motions Strengthen and Stretch

Deadlifts are really powerful ways to tighten your tush. The secret is to squeeze your cheeks while you’re raising the bar or dumbbells. It’s that simple. Meanwhile, hinge motions like kettle bell swings make the glutes serve as stabilizers. Squeeze your cheeks for these too!

Hip Extensions Tone

Trainer Gunner Peterson revealed that her fanny-famous clients include hip exercises in their workouts. That makes sense.

Remember the gluteus medius, one of the three muscles that make up your rear? This muscle works with your hip abductors. So, if you want to get down to the nitty gritty of having a toned tukhus, focus on your hips with these exercises:

• Hip lift progressions
• Leg Circles
• Flutter Kicks
• Grasshopper Pose

Thrust and Bridges Tighten

Gluteal muscles can be activated specifically with exercises like hip thrusts and bridges. The key to performing these exercises with maximum impact is pinching the cheeks together before and throughout each motion. Recommended thrust and bridge variations include:

• Weighted Hip Thrusts
• Back-elevated Bridges
• Resistance Bands Hip Thrusts
• Barbell Bridges

Steps Stretch and Strengthen Too

Don’t overlook the basics while you beef up your behind. Stepping, whether on the step climber or up and down flights of stairs, is a natural workout for your backside. For the strongest results, take stepping to another level with HIIT programs that use plyo boxes!

Bonus Tip for Your Booty Boosting

The reason workouts for a bigger butt can totally transform your look is because when it comes down to it your butt is just another muscle group! Nutrition affects muscles, even in your derriere, just like exercise does.

So here’s a bonus tip for boosting that booty: eat protein. Try protein supplements as you put together a workout that will make your rear hard not to show off.

Ready to get your butt in serious shape- literally? Kick off with our free New You in 28 Days guide!