You’re sick and tired of buying men’s jeans or padded designer jeans; you want a real butt to fill out your clothes! While genetics plays a part in deciding whether you have a curvaceous body or not, mom and dad aren’t all to blame. Learn how to exercise your gluteus maximus, and build your own butt, one workout at a time. Before you know it, you’ll be shaking your booty with confidence and wearing those designer jeans that were once only a dream.
Walk your way to a bigger behind. Walking is the perfect workout; the faster you go, the more muscle you build. The gluteus maximus, or butt muscle, is the largest muscle in your body and gets a great workout from long, quick strides. Work your way up to three miles of vigorous walking a day; kick it up a notch and jog every third block!
Ride a bike for some extra oomph in your rear. Pedaling on either an actual bicycle or a stationary bike will extend your thigh and calf muscles and put some jiggle in your wiggle. Start out with a mile and work your way up to five, varying the speeds and taking advantage of hills to challenge your rear.
Climb some stairs or a hill to completely tone and firm your butt. Climbing uses parts of the butt muscle that are usually taking a break while you’re walking; check out the nearest state park for a nice hilly hiking trail to perk up your gluteus muscles.
Practice doing squats when you’ve got a few extra minutes during the day. Place your feet one foot apart and while keeping your back straight slowly lower your body to a squatting position. Hold for ten seconds then slowly rise to your original position. Try to do 20 in a row, and before you can turn around you’ll have a bigger butt. When it starts to get easy, try holding a three pound weight in each hand.
Lunge your way to a bigger butt! Stand with your feet even with your shoulders. Bend at the knees, then step your left foot forward three feet. Bend your knee so your shin is perpendicular to the floor; only use your right leg for balance. Return to your starting position and repeat five times; then do your right leg lunges. Add weights for extra oomph.
Kneel on your hands and knees to do a gluteus kickback. With your hands and knees perpendicular to the floor and your head up, lift your right leg up and back until your foot is even with or above your head level. Slowly return to position; alternate each leg six to eight times.