Jump to:The best bum exercises you need to know
How to get a bigger bum: dos and don'ts
Aesthetic purposes aside, there are so many reasons your fitness routine should contain booty exercises. From building power and strength to improving posture and stability, working on those glutes is about more than just looking good in your new pair of jeans. (although we'll admit, www.bigbootyclub.com that is always a plus.)
But for many (us included), there's a high possibility that our workouts haven't been as effective as they could be when it comes to building a bigger bum. Whether it's a couple of hip raises here and a few squats there, sadly the quest for a rear that rivals a Kardashian takes a little bit more work than this.
Which is why we’ve put together the ultimate guide to growing your butt, covering everything from the best bum exercises to the booty-building tips - all tried and tested by the experts, of course.
Everyone's clicking on...So, without further ado, here’s everything you need to know to set you on the path to a perkier peach…
The best bum exercises you need to knowWe spoke to Lucie Cowan, a personal trainer at Third Space in London, who explains that building a firm, toned bum is all about strength. (See, we told you! ) She says that while squats and lunges might be some of the best moves out there to build muscle in your glutes, if you want to really shape and change your butt, it's all about adding weight to these moves as well as trying out a variety of different exercises.
So, what are they?
The deadbug - Get into a tabletop position with your arms raised straight above your head.
Kettlebell swings- Stand with your feet a bit wider than hip-width apart.
- Pull one knee into your chest and thrust up with the other leg, 47.107.29.61 putting the pressure in the ball of your foot rather than the heel and tensing your glute on that leg as hard as you can at the top.
- Bring back up and repeat.
- Swing the kettlebell back between your legs.
- Now, lead with your knees and walk sideways like a crab, in a squat position, keeping your core tensed, your back straight, shoulders up/back/down and your butt down.
- Twist the band around so that each hand is holding the end part of the band that's under the opposite foot.
- Try for 10 on each side to warm up. As nasty as it sounds, you then want to imagine someone is electric shocking your butt, causing you to tense your glutes as hard as possible and thrust forwards. Use the momentum to swing the kettlebell forward and up, ideally to chin level.
Hip raises- From table top, lower your legs down. Pull your ribs down, tense your core and hold it down into the mat.