Acquiring the perfect Kardashian booty doesn’t have to involve perfect genetics and a closet filled with body-skimming mini dresses.
Although genetics can help a girl out, there are certain exercises you can do to help you maximize your gluteus maximus. Here are some simple and effective ways on how to get a bigger booty.
Show That Booty Some Love
The golden rule for building a firmer rump is to work out your glutes. While many women prefer running and aerobics, these exercises won’t do much to build your gluteal muscles. Building these muscles is what will really make a difference in the long run when you’re trying to perfect that booty and get that admirable toned bum look.
If you spend most of your day at work behind a desk then you certainly don’t want to come home and chill out on the couch – that won’t help firm up your rear by any means! Your first step is to start cranking out some glute-building strength training exercises. Here we will share with you some really effective exercises to get the round toned bum look.
Many women shy away from lifting weights and strength training because of the Herculean men they see in the gym. While an intense strength training program (aswell as some serious male supplements) could get you closer to that physique, as a woman all you need to do is target the right set of muscle groups to firm up your buttocks.
A good tip to remember is that if you’re sore the next day you’re doing it right. That saying ‘no pain, no gain’ is 1000% true because it is through the pain that our body changes. Working out and not feeling a little fatigued means you’re not pushing yourself enough or targeting the right areas, if the muscle isn’t tired from you pushing it to the limit, then it isn’t changing. In this case, you ain’t makin’ yo butt bigger.
Pump That Iron Woman!
Before you hit the weights room be sure to take some time to stretch out the muscles you will be working on. Stretching before you work out can help prevent muscle strains and tears and is even more crucial if you’ve been inactive for a long period of time.
Here are a few key exercises to get you on your way to forming that J-Lo booty.
Squats are one of the easiest ways to start developing a round bum. It is a miracle exercise which tones your entire lower body not just your butt, but your thighs, legs and hips aswell.
Squats isn’t all about building muscle though, it will give you a cardio workout aswell. If you’re not puffing after doing some serious squats, then your not doing them right or hard enough.
If you haven’t done a squat before, start out by finding the right squat position. Do this without any weight. Your legs should be about shoulder width apart and your knees should bend directly over your toes. Slowly bend keeping your torso in line without bending forward, like you are sitting on a chair. Feel free to begin adding weight to the bar slowly, remembering that you’re not trying to add a ton of muscle mass, you’re just toning what you’ve already got.
A great squat tip is to stick your bum back and out as far as you can, now don’t be shy!
The wall seat is a fantastic way to start shaping up your thighs and glutes in no time at all. Find any wall, cross your arms, and sit down with your back against the wall and your knees at a 90 degree angle. Hold the position until your legs are shaking and are about to give out. Repeat at least three times. It’s as simple as that.
Lunges combine the motion of squats and the position of wall seats, giving your tush an extra lift. Standing still, alternate stepping forward with each leg and moving to a squat position with both legs bending at 90 degree angles.
Be sure to keep your back straight and your head lifted. Do at least three sets of 8 to 12 reps.
Most gyms will have leg curl machines for you to use, and if you’re committed to toning that butt then you’ve got to incorporate these in your workout. Lay down (face forward) on the curl machine and make sure the seat height and leg presses are appropriate for your height. There will likely be charts showing you how to adjust the equipment, as each model varies slightly. If in doubt, ask someone at the gym.
This exercise doesn’t even require a gym membership, just find a few flights of stairs and get stepping! You can either alternate lifting each knee to a 90 degree angle as you step up on each stair, or you can get even more cardio in by actually running up the stairs. Either way, if you start to feel that burn in your glutes then you’re doing something right!
Work Those Abs
Okay, so we’ve been talking about your backside for a while now, but we’ve got to pause to pay attention to your abdominals as well. While building up a curvaceous buttock is worthwhile enough, all your hard work will pay off even more if you can slim down your waistline. Think about it: if you work out your abs and lose even one inch around your waist then your toned buttocks will pop out even more!
If you’re having any trouble at all toning up your booty, then working on your abdominals will help accentuate the curves you have developed. Abdominal workouts are simple and easy to fit in to your daily routine; just try cranking out a few sets of crunches, leg lifts, and planks when you get out of bed in the morning – it’ll give you a jump start on the day as well!
Sweat it Out
While weights alone won’t give you Kim Kardashian’s booty, it is important to incorporate some cardiovascular workouts into your routine to help lose any extra weight that is getting in the way of your sexy curves.
Although a nice slow cardio routine might sound appealing to a newcomer to the fitness world, but doing shorter, faster sprints is actually more effective when it comes to wanting quick results. Keep in mind that you should still start out slowly by incorporating a 5 to 10 minute jog as a warm up.
For a little extra kick in the routine try squeezing your butt muscles as you run. This will help target the area you want to work out, and will also increase the difficulty of your exercise which will produce faster results. If you find that your knees are sore during or after your run then try investing in some elastic knee braces. These can be found at any fitness store and add a little extra support since running can be very hard on your joints.
Developing the perfect Beyonce booty or Kardashian rear might be hard for some slimmer girls, but it’s not impossible. The secret is that doing squats will answer your prayers to have a bigger, toned bum. Everyone has a different body type and will need to adjust their work-out a tad in order to get the best results. By incorporating the bootylicious workout above, in very little time you can look in the mirror and say to your best friend, “girl, I think my butt’s gettin’ big!”.