How to Get a Bigger Butt by Toning the Glutes
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 for toning the glutes, try the Bulgarian Split Squat.
If you are new to exercise, it is best to start these exercises with your bodyweight only for resistance. But as you progress, add some weights either in the form of dumbbells or barbells.
Power walking, sprinting, and jogging are all great for creating a leaner, lower body look and this all helps with toning the glutes at the same time as burning fat.
Walking on a treadmill, set to an incline, or walking up hills as an outdoor alternative, is an excellent form of exercise to increase the size of your gluteus maximus muscles, but if you prefer purely to tone your glutes than to get much bigger glutes, then perhaps avoid both the stepper and the treadmill on an incline.
Address your diet also, healthy lean protein and a supply of good carbohydrates and healthy fats is fundamental to toning the glutes and indeed to toning and building any muscles.
If you are following a HIIT or high intensity interval training program, then you can get rid of fat whilst you train and up to 48 hours following, even whilst at rest.
To understand much more about HIIT and start burning up fat, even in your sleep, check-out www.MusclesforWomen.com and kick start your weight reduction today with some more great exercises for toning the glutes.
|This entry was posted by Admin on June 22, 2010 at 5:52 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
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 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
Wouldn’t it be good if butt lifting exercises not only made your butt bigger and lifted it too, but they would make your stomach flatter in the process? Here, at how-to-get-a-bigger-bum.com, we know that you want to make your rear firmer and sexier, more voluptuous and curvaceous, and above all else, bigger and lifted, but you obviously want to burn some excess body fat as well. Butt lifting exercises can definitely give you the butt of your dreams, but they will give you great results in other areas too – you’ll get a flatter stomach, and a slimmer waist. The improvement in your physique will give you so much more confidence and you too will want to go out and flaunt that new and bigger booty. Besides all of this, there are other benefits. Exercising with the intention of increasing the size of your butt and lifting it to look more pert, does more than just increasing the size of that booty. The benefits have to be mentioned, as they will encourage you even more. They include weight loss, health benefits and stress relief. But obviously, above all else, the one major benefit on which you are going to focus, is an improvement in your physical appearance. So, the right butt lifting exercises to make your butt bigger and more pert, will definitely make it bigger and above all else, lift it and make it look younger. There are specific exercises that you can do to target this area and as I said before, you will lose fat from unwanted areas of your body at the same time. Choose the right exercises to get a firmer butt and you’ll…
about 2 years ago - 1 comment
Effective weight routines for women or a women’s muscle building exercise program doesn’t mean that you will end up with huge muscles, nor does it mean that you will look masculine, but you can discover how to get a bigger butt and lose fat fast by including them in your workout schedule! Many women are sometimes concerned that if they were to start any type of strength training program or weight routines for women, that they would build too much muscle and they would look overly masculine. Yes, in fact, they see women’s muscle building as way of actually losing their femininity. However, a huge percentage of women are actually extremely overweight, so surely they have actually already lost their femininity anyway, and maybe they don’t need to know how to get a bigger butt, but if they were to find out, they would discover it could be the answer to their weight loss desires. Fat in the wrong places isn’t a pretty sight and it certainly doesn’t make a woman look attractive and sexy, and I would agree that it is true that large muscles don’t make a woman look too feminine either, but women don’t have to produce really big muscles just because they are following weight routines for women. And when you learn how to get a bigger butt and you will realise that not only do bigger butt muscles clearly not make a woman look masculine in any way, but indeed it is those bigger butt muscles that are so very closely related to fat loss! It is true that some women could possibly gain a little weight on a women’s…
about 2 years ago - 1 comment
How to Get a Bigger Bum with the Lunges Exercise More and more women want to know how to get a bigger bum. They have become very aware of the size of their bums, and many strive to discover the best buttock exercise for the job. Is it the lunges exercise I hear you ask! Whilst I have to say that I genuinely believe that the Bulgarian Split Squat is actually the very best buttock exercise, the lunges exercise comes pretty close in second place. How to Perform the Lunges Exercise: Lunges Exercise 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 past the ends of 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. Work up to 3 sets of between 12 – 15 repetitions and try to do this between two and three times each week. Watch this short video to perfect your technique with the walking lunges exercise: Reverse Lunges Exercise 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…
about 2 years ago - 2 comments
Bulgarian Split Squats – The Best Buttock Exercise With a steady growing awareness about good looks and increasing fascination with beauty and physical shape, more and more women nowadays are aspiring to change the way they look through diet and exercise. And many many women want to know how to get a bigger bum. To change the size of your bum is not difficult, and the very best buttock exercise that can help you in your quest to make it bigger, has to be the Bulgarian Split Squats. The short video shown above, can show you exactly how to perfect the technique for this exercise and it is important to get it right the first time so that you don’t pick up bad habits, and ultimately make the work you do, ineffective. Bulgarian Split Squats Technique The Bulgarian split squat can be performed on either a bench, a chair or a stability ball, but if you use a ball you may well need either support or help to position yourself at the start. Start by standing upright with a bench or a ball close behind you. Place one leg back onto the bench or ball. Lower yourself, ensuring that your knee extends no further forward than your toes. When using the ball, it should roll backwards slightly as you lower yourself, but you should try to remain balanced throughout. Return to start position. Repeat this exercise between 12 – 15 times on each leg, working up to doing 3 sets in total. Also, always remember however, that it is really important to eat a healthy and balanced diet including lots of lean protein…
about 3 years ago - Comments Off
You will find below a comprehensive list of How to Get a Bigger Bum Best Exercises. But first, it is absolutely crucial in your journey to achieve the bigger butt of your dreams that you understand the process involved, and precisely what will be required of you. To increase the muscle mass, it is vital that you force the buttock muscles or gluteus maximus muscles to do something more than they are doing already. More than walking, bending, climbing the stairs for example. If you already exercise and train regularly, but don’t see any improvement in the size or shape of your buttocks, then you will have to work them harder. This is the only way – read more and you will learn how to get a bigger bum. Best exercises for you to follow will be listed further down this page. So, as I said, if you already use weights and resistance in your training methods, but have found that you are not making any physical gains or progress, then you will have to increase the weights and/or resistance that you are using. If you are not using any weights or other form of resistance in your training, then you will need to introduce these into your program. And finally, if you are not training at all, then you will need to address this and start something in order to experience success. Initially, for those who are new to weight training, you will make rapid progress no matter what you do. Eventually though, over time, your muscles adapt to the level of exercise expected of them and even…
about 3 years ago - 2 comments
Discover how to get a bigger bum with exercise for buttocks! Exercise can be fun, and quick short bursts will help maintain your level of motivation at a real high. You came here to find out how to get a bigger bum. Exercise for buttocks are a great way to help you with this. Keep them short and you won’t get bored! There are lots of ideas here, so try them all and see which ones you like best. You could try to include some of the shorter buttocks exercise to fit into your buttocks workout regime, whether that is at home or in the stretching area at your local gym. As you learn the buttocks exercise and perfect the techniques, you will be able to include some of them whilst going about your daily routine at home. For example, I always do some reverse kicks and some curtsey lunges whilst I’m cleaning my teeth – and even when I’m standing at the sink in the kitchen if I have some washing up to do. You can learn how to do curtsey lunges in the next video. There are a variety of simple ‘how to get a bigger bum’ mini exercise workouts in this video, and you don’t have to do all of the buttock exercises at once. Just take one or two at a time and try to fit them in throughout your morning or daily routine. If you want to, you could spend 20 minutes or so, in the mornings, doing some or all of these great buttocks exercise. Just build on your routine, add a few more each…
about 3 years ago - 4 comments
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…
about 3 years ago - Comments Off
Whether you are a guy or a girl, I can show you here, how to get a bigger bum using dumbbells. Your improved group of gluteus muscles will be all strong and firm muscle, and you won’t add any fat to your body whatsoever. Dumbbells Dumbbells (or hand weights) can offer an element of added weight as well as resistance to many exercises. What this means is, they can intensify the effectiveness of the actual exercise, making each and every movement that you make, more meaningful. Thus helping your body to burn more calories. Training with dumbbells has some advantages over other forms of exercise equipment that rely purely on resistance alone. For instance, dumbbell workouts call on your body to use stabilizing muscles which are important to not only strength, but balance and posture as well. Unlike some other exercise / gym equipment, dumbbell exercises use many of the body’s own natural movement patterns. They also bring into play a greater range of movement and their flexibility means that you can ultimately target certain areas of the body with a more effective overall workout. One of the most well known exercises for increasing the size of your gluteus maximus muscle, is the squat. In a word … that’s what you need to be doing – squats, and lots of them! With dumbbells. So these are what are known as dumbbell squats as opposed to the barbell squat. Squats are an exercise which require the right technique. They can be performed with the use of either dumbbells or a barbell, or with nothing at all but you will gain so much more when using weights.…
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