Alexandra Ramirez
5 Simple Ways to Get Wider Hips and Bigger Booty
Having a firmer buttock no doubt boosts your confidence and how you perceive yourself, not to talk of the many advantages fashion-wise. Although hand-held weights focus more on the upper body, it doesn’t take away the effect on our lower body, especially the buttocks, even more-so when done simultaneously with squatting.
Irrespective of that belief, they have also been proven to have tremendous effects on the butt. If applied correctly, handheld weights tighten the gluteal muscles that shape your buttocks, giving it a firmer and rounder shape.
The bottom line to note when trying to lift your butt in the gym, you have to build your muscles, this will help you develop a beautiful backside with a firm round shape.
Carry out these moves below, with each exercise not less than three sets of eight to 10 turns before switching onto the next exercise. Then you should also note that you ought to carry out this entire workout plans for least three times a week, so you to have a firm, round butt.
1. Heel Strike
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Follow these instructions: your feet should be shoulder-width apart at the same time keeping your chest high, gripping the bar forward with the bar parallel to the ground.
Bend both knees as if you’re trying to squat, pushing your hips to the back. Extend your legs to stand up when your thighs are parallel to the ground then you lift your heel off the ground, straitening it out in front of you as if trying to kick a ball.
Repeat the same routine with your other leg, starting from the scratch.
2. Curtsy Lunge
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Let the bar be at your feet, grasping it with your hands while your shoulders are wide apart with your hands firmly holding the bar. Note that your thumbs ought to be under the bar when gripped.
Lift the bar over your head bending your knees at the same time then let the bar rest on your shoulders after you must have brought it behind your head.
Make sure your chest is high, and also keep the bar parallel to the ground. Your left foot should be stretched out behind you, and then bend both of your knees 90 degrees. Repeat this process with your right foot.
3. Side Lunge
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Separate your feet swinging your hips to the side with the bar at your feet. Grasp it with your hand’s shoulders width apart with your knees bent. Want to dress like this in the gym? Shop the Look Here
Your palms ought to face upwards with your thumbs over the bar when gripping it. Lift the bar with your knees bent, and elbows bent to lift it towards your chest.
[iconheading type=”h3″ style=”fa fa-female” color=”#db7032″]Tip:[/iconheading]Remember your chest ought to be high while keeping the bar parallel to the floor. Your right knee should be bent 90 degrees, while your left leg is held straight.
Press through the right heel to return to the starting position, repeating the routine on your left knee.
4. The single leg deadlift
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Holding your hands apart shoulder-width, grip the bar in front of your body using and overhand grip, while in this position, raise your left heel and stretch your leg out behind you, slowly bend from your waist and to lower the bar towards your feet.
Return to your starting position, with lowered raise leg, repeat the process on the opposite to complete one turn.
Continue this step for three more times.
5. Squat Forward Lunge
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Stand in the regular squatting position, with your feet shoulder-width apart, with your arms apart shoulder width, facing front, use an underhand grip for the bar and hold it your chest.
Stand with straight and lunge forward, keeping the bar at your chest height, return to the starting position nd repeat with your left leg.
Ensure your knees are bent at 90-degree while lunging forward. Go back to starting position and complete a turn. Repeat this step three more times.<y/span>
This exercises would give you a butt of your dreams, but apart from getting butts that would be envied by so many people, there are some benefits of having strong glutes.
The key thing is that they support your lower back and give you an athletic posture while also preventing injuries like Achilles tendonitis, shin splints, sprains and tears and iliotibial (IT) band syndrome that could otherwise be caused by weak gluteal muscles.
