How to Get a Bigger Bum in the Gym
How to Get a Bigger Bum in the Gym
The first thing that you will need to do if you want to know how to get a bigger bum in the gym, is make sure that your gym has all of the equipment for the exercises below. I have tried to include exercises that can be done in most gyms as the equipment necessary is fairly standard.
The exercises are for anyone to use – both men and women – but obviously you set the weights and repetitions according to your level of ability.
You should be aiming to train your glute muscles at least once or twice a week.
Make sure that you up the intensity – with both the repetitions and the weight – at least weekly, to prevent your muscle from adapting to a set weight.
Knowing how to get a bigger bum in the gym however, involves slightly more than just performing these exercises. Try to consume some natural simple carbs (ie banana or other fresh fruit) and a complete whey protein drink during and after your workout to aid muscle recovery. See ‘How to Get a Bigger Bum with Correct Diet and Hydration‘ for more information.
1. Dumbbell Jump Squat
- Take some light dumbbells and hold them down by your sides.
- Lower yourself into a squat position, with your thighs horizontal and level with the ground.
- Leap up, pushing off the ground with your calves, hamstrings, thighs and glutes.
- As you jump up, tuck your knees up into your chest.
- As you return to the floor, your knees should remain bent.
- Return to another squat position slowly, to complete another rep.
2. Ball Squats
- Start by standing with the ball in your lower back, against a wall.
- Whilst you are in the standing position, slowly lower your body down, making sure that your knees do not extend forwards past your toes.
- Lower yourself until you feel the desired extension, then raise your body back up by pressing off from your heels.
3. Leg Press
- Position yourself on the leg press machine.
- Put your feet on the footplate and hold onto the grips at the sides with your hands.
- Keeping your back and head pressed into the back support, lower the weight until your legs are bent into a 90 degree angle.
- Then raise the weight, pushing through your heels.
- Try to make sure that your movement is fluid, and never lock your knees out straight.
- Start by standing up straight, holding a weight in each hand.
- Extend one leg forward, and with your back and head straight, lower your body by bending both of your knees.
- Ensure that your forward lower leg remains vertical as you lower yourself, checking that your knee does not extend further forward than your toes.
- Make sure that the back leg/knee does not touch the ground.
- Proceed back up to start position, by pushing off with the heel of the forward leg.
(for technique – see Related Video)
- Stand straight with your feet shoulder width apart, take a dumbbell in each hand with your arms at your sides.
- Keep your back upright and straight throughout this exercise .
- Start by reaching one of your feet backwards behind you, as if you were taking the first step to walk backwards. Aim to lower your knee as low to the ground as possible, without quite touching it. Your heel should be off the ground at this point.
- Still keep your back straight, and make sure that the knee of your forward leg, doesn’t extend past your toes of the same leg.
- Aim to get a good stretch by really reaching back with your stride.
- Return to the start position by pushing of from the ground, and repeat with your other leg.
- Ensure your glutes and abdominals are tight throughout this whole exercise.
6. Bulgarian Split Squat with a Bench / Swiss Ball (for added core strength)
(Note: if you have bad knees / poor balance do not attempt this exercise).
- Start by standing upright with a bench / ball close behind you.
- Place one leg backwards onto the bench or ball. You may need support or help to do this on the ball.
- Lower yourself down, checking that your knee does not extend further forward than your toes.
- When using the ball, it should roll backwards slightly as your body lowers, but you should remain balanced.
- Return to start position.
(see Related Video for visual help)
7. Glute Isolation Machine
To access the platform comfortably:
- push the button on the ROM lever;
- standing on the platform, centre your hip with the ROM lever rotation point;
- select the workout load with the pin;
- select desired start position with the help of the ROM lever;
- with one foot firmly on the platform, move the other leg in front of the roller.
To perform this exercise properly:
- ensure your chest is firmly against the pad,
- grasp the handgrips and push your leg back,
- maintain a smooth controlled speed through the movement while staying in control of the weight;
- to exercise with the other leg, reverse sides and repeat from point 2.
8. Glute Ham Raise
This is a really great exercise, watch the video and see how it’s done:
Now that you know how to get a bigger bum in the gym, what’s stopping you?
|This entry was posted by Admin on May 4, 2010 at 9:38 pm, and is filed under Exercise, Tips & Advice, Workouts. Follow any responses to this post through RSS 2.0. Both comments and pings are currently closed.|
about 1 year ago - Comments Off
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about 1 year ago - Comments Off
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about 1 year ago - Comments Off
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about 1 year ago - Comments Off
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about 1 year ago - Comments Off
It is so sexy and desirable nowadays to have a big, curvy and voluptuous butt. Everyone seems to want one. J-Lo and Beyonce have both got them and women are envious of their sexy big bums because men find them so attractive. Everyone wants to show their sexy big butt off with skimpy low cut trousers, so what are you waiting for, read on to find out about the best butt workouts. To get your rear into tip top shape and increase its size and improve its curvaceousness, you will really need to add one of the most effective exercises to your workout. How to Enhance your Derriere with the Best Workouts To really enhance the shape of your tush, you will need to put in the work. You will need to be exercising that butt regularly and I mean regularly. Really hard too to get a really firm and toned butt at the end of it. You will find that as you work the muscles hard, they grow as a result of your hard work. Growing muscles require extra energy in the form of calories so you will be burning fat too and will lose excess body fat from other unwanted areas of your body. So you could firstly start with some walking or jogging on an incline. Uphill workouts really put your buttocks under stress and they’ll thank you for it in the end. Cycling is another one of the best buttocks exercise workouts – again, a little incline works wonders for the glutes. Some of the best exercise for buttocks include dancing – dance the night away with your friends and you don’t even have to…
about 1 year ago - 1 comment
If you want to know How To Get A Bigger Butt, then you should be delighted that you found this website. Read on and you will discover how I uncovered proven methods and techniques to increase the size of the gluteus muscles and I finally got the bigger bum that I had craved for so long! I am nearly 30 years old and of fairly slim build but my bum or butt or whatever you prefer to call it, was really just too small and flat and just didn’t suit my body shape. I always felt very self-conscious both in and out of clothes – in gym changing rooms I preferred to keep my back towards the wall. This may sound silly I know, but I really felt very insecure about the size and shape of my bum. Well, everything has now changed! Believe me, I discovered the answer to my prayers, and I got the bigger bum of my dreams! Read on and you too can find the answer to your prayers, and you really can learn how to get the bigger bum of your dreams. Just take a quick look first, so why not Click Here to Discover the Bigger Butt Secrets! There are many many reasons that your bum will naturally start off small and remain small and flat: 1. Body shape 2. Lack of physical activity 3. Diet 4. Hereditary Low fat and/or low muscle genetics I genuinely believe that my lack of that ‘so craved for’ big bum, was a combination of low muscle genetics and natural body shape. I had tried many of the exercises described throughout this website – which…
about 2 years ago - Comments Off
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about 2 years ago - 4 comments
Not only do women nowadays want to know how to get a bigger butt, but they also want to know the fastest fat burn method too. If you are after fast results in both of these, then you would do well to follow some bigger butt workouts and in the process, discover how to build lean muscle. Women want fast results and the fastest fat burn method is to build lean muscle. Women not only want bigger buttocks, but they want them to look toned as well. The muscles in the buttocks are two of the biggest muscles in the human body so by building these muscles up following bigger butt workouts, not only do you get the butt of your dreams, but you also burn fat really fast in the process. A growing trend of buttocks exercises seem to have hit the gyms recently – possibly due to the fact that celebrities like J-Lo and Beyonce have bigger and more voluptuous butts than most and have made them positively fashionable and definitely desirable. Indeed, if you look in any magazine or check out any fitness website, you will find information focusing on the latest workout to make your butt bigger. To choose an effective workout from the many bigger butt workouts around however is an entirely different matter. To choose one that speeds up the fat burning process and makes it the fastest fat burn method also, you will need to choose wisely. After doing my research on the internet, I have found an awful lot of information about how to get a bigger butt and burn fat with this workout or how to get a…
about 2 years ago - 1 comment
Many men and women alike focus on their glutes or gluteal muscles, which are located in the buttocks and so many want to know how to get a bigger butt. Toning the glutes, not only gives a firmer overall appearance, and possibly creates an impression of a slightly larger size, but it will help maintain good posture and improve your endurance in activities such as running, cycling, walking, skiing, etc. To tone them means to make them firmer and stronger, and to do this with exercise you will need to do some training with weights to increase their size slightly. Contrary to popular belief, it is not necessary though, to spend endless hours in the gym performing boring exercise routines in order to tone the glutes. You can get an excellent quality workout for your gluteal muscles in approximately 15 minutes, two or three times a week and I guarantee this will help make your butt bigger. Working out with weights or any form of resistance will help to build firmer, bigger buttock muscles, however, in order to get the toned look, you will need to do some cardiovascular work to help burn the calories and burn the fat. The toned look is created by definition and definition is created by a leaner body. For any muscles to grow, they require more energy in the form of calories anyway, so you will burn some excess body fat in the process whilst you are focusing on toning the glutes. Some of the very best exercises to tone the glutes are lunges, squats, and deadlifts. To discover how to get a bigger butt with some particularly effective exercises…
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