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Your butt is too small, too saggy, too wobbly or too floppy? Stop wasting time on exercises that don’t work. Instead, follow this workout plan and make your booty grow into the size and shape you have always wanted. Get your best butt ever!

 

#1: Strength

If your workout is not challenging, you won’t see results. By increasing your sets, reps or the weight you are using during the exercises, you keep making progress. If it hurts, that means you are doing it right.

 

#2: Cardio

If you eliminate cardio, your muscles can’t pop out – they will be underneath your fat. So, to make them visible, you have to do cardio. One of the best ways to do cardio, when it comes to your butt, is to run.

 

#3: Diet

A toned butt is a muscular butt. So if you want a bigger booty, you have to consume enough proteins (Especially immediately after your workout, in order to reconstruct it).

 

Workout routine:

–    Warm up with 5 minutes of light cardio or do these exercises after your regular cardio or strength workout
–    do 8 - 12 reps per set and perform 2-3 sets of each exercise
–    rest briefly between sets to keep the intensity high
–    do this workout 3-4 days a week

 

Glute Kickbacks/Rear Leg Raises:

Starting position: Kneel on the floor or on an exercise mat with your arms extended, placed at shoulder width and rectangular to your torso. Throughout the exercise, calve and hamstring should be at a 90 degree angle to each other.
–    Perform the movement by lifting your leg until the hamstring is in line with your back. (Try to hold this position for some seconds)
–    Return to the starting position and repeat the motion with the other leg.
–    Repeat this process as often as it is mentioned on your home workout routine

Single leg glute bridge:

Starting position: Lie on your back on the floor or on an exercise mat with your feet flat on the ground and your knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and fully extend it.
–    Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to hold this position for some seconds and be sure to extend as far as you can.)
–    Repeat this process as often as mentioned on your home workout routine.

Squats:

Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Stretch your arms out. Keep your head up and maintain a straight back throughout the exercise.
–    Lower your upper body by bending your knees and hips.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
–    Push off the floor by using your quads to get back to starting position.
–    Repeat this process as often as it is mentioned on your workout routine.

Split jump:

Starting position: Start in with one leg in front of you and your rear knee nearly touching the ground. Make sure your front knee is over the midline of the foot.
–    Jump up as high as you can with your arms stretching upwards.
–    While being in the air switch the position of your legs.
–    Now return to the starting position repeat the motion with your legs changing roles.
–    Repeat this process as often as mentioned on your home workout routine.

Barbell step Ups:

Starting position: Place a barbell on the back of your shoulders. Stand upright and behind a flat bench or any other obstacle which isn’t too high to step upon.
–    Place your left foot on the flat bench and let your right foot slowly coming along to place it next to your left foot.
–    Step down with the right foot and place your left foot again next to the right foot. (starting position)
–    Repeat this process as often as it is mentioned on your workout routine!

Walking Lunges:

Starting position: Standing. Throughout the exercise make sure your back is straight
–    Step forward with one leg.
–    Flex your knees until hamstring and calve of your lead foot are in a 90 degree angle to each other. Your rear knee should almost touch the ground.
–    Rise back up using the quads of your lead foot.
–    Now back into starting position. Repeat the motion with your other leg leading the way.
–    Repeat this process as often as it is mentioned on your workout routine.

Barbell Deadlift:

Starting position: Bend your knees and your waist to grab the barbell but keep your heels always on the floor. Use a shoulder width overhanded grip and make sure that your back is as straight as possible during the whole process.
–    Now lift up the weights by extending your legs while you are bringing your torso in an upright position.
–    Fully extend your legs and contract your lower back until you are in an upright position
–    Bending your knees while leaning your torso forward will bring you back to the starting position.
–    Repeat this process as often as it is mentioned on your workout routine!

X Hops:

Starting position: Standing with your feet placed at shoulder width, with your toes pointing out slightly. Keep your arms in front of your torso. Throughout the exercise you have to keep your head up and maintain a straight back.
–    Perform a jump squat, but land in a split leg position, with one leg forward and the rear knee nearly touching the ground. (lunge position)
–    Jump up from the lunge position and land in a squat position.
–    Now jump up and land in a lunge position again, but this time reverse your legs.
–    To complete the movement jump up and land in a squat position.
–    Repeat this process as often as it is mentioned on your workout routine.