How To Make Your Butt Bigger – Exercise for a firmer bigger butt.

First off the muscles of the butt are: gluteus maximus, gluteus medius, gluteus minimus or glutes. You can make your butt larger and/or rounder by exercising these muscles. To make any of these exercises more difficult wear ankle weights or cables for added resistance and even greater results.
Example: Repetitions (5-15) Sets (1-3) 10 Reps and 2 Sets = 20 total repetitions
Choose a lesser amount of Sets and Reps to start with an work your way up. 1 Set & 10 Reps

Try to improve the amount you do on a weekly(recommended) or even a daily basis. Also, alternate exercises after completing a set.

Try the following exercises:

• Squats - This is the ultimate butt exercise is the full squat, as it utilizes all of the butt muscles, as well improving the tone and shape of your legs.

1. Stand straight up with your feet shoulder width apart.
2. Keep your arms extended in front of you forming a 90º angle from your arms to your torso.
3. Slowly bend your knees to form another 90º angle.
4. Keep your back straight and your eyes looking forward towards your fingers.
5. Slowly rise and place your hands on your hips.

• Kick backs – Builds up your glutes and also uses abdominal (stomach) muscles while improving your balance.

1. Stand on either leg straight up.
2. Kick back forming somewhere between a 90º- 160º angle from your back to your leg or until you begin to feel strained.
3. Repeat with your set amount or reps and sets.

• Lunges – Lunges build up your quadriceps(thighs) and glutes(butt). If you would like to build up your glutes do longer lunges to work more to the gluteus muscles. For exercising more on your thighs do shorter lunges.

1. Stand straight up with your feet shoulder width apart.
2. Take a step out anywhere from a foot to three feet, be careful not to overextend yourself, this can lead to injury. You should feel a slight burn after just a few of these if you are doing it correctly.
3. Keep your back leg straight and extend the other, repeat this as many reps as you have planned until you complete the set or after you feel a burn.
4. Return to your starting position and alternate between your legs.

Good luck and enjoy!

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