Bum Workout

Calendar October 4, 2011 | Posted by admin

Bum Workout

Bum Workout

Exercises For a Bigger Bum

 

Exercises for a bigger bum

 

The difference between men and women regarding their desire for a bigger bum is that women want a more appealing looking backside, whereas men seem to simply want to have one.

We spend time looking at our backsides through the use of mirrors or contorting our bodies to try to look at what other people see of us rather easily. Well, look no further; if your desire is for a bigger, firmer bum, you have come to the right place!

My first advice is that when you embark on exercise - when you have decided to stick to one area of improvement – you must be focused.

We will give you some ways to focus solely on exercises to build a bigger bum ( glute muscles ). Some simple ones ( and fun ones ) are:

walking ( try to incorporate hills or an incline, is possible )

skiing

stair climbing

rollerblading ( this one is particularly good for strengthening the glute muscles )

 

Home Exercises


Exercise one:

Lie face-down on the floor comfortably with your arms folded under your head. Turn your head to one side, legs straight back. Bend either one of your legs whichever one first because you will repeat with the other, knee pointed out so as your foot is on the back of your knee. Flex one side of your backside and lift your bent knee a few inches off of the floor without raising your hip. Do this until you feel a slight burn (no pain no gain). Return to your starting position and repeat on the other side. Always focus on contracting your glute muscle, as that is your focal point. This is why I stress no stress in your head or body.

 

Exercise two.

Grab small weights or heavy soup cans.Start by standing straight up. Focus on your posture - when you create muscles you always want to create them evenly.Put your arms straight down in front of your top leg muscles, fists straight and keep your arms as close to your body as possible with out touching your body. Keep your legs straight with a little bend,as your knees are helping you. Bend forward back straight with your arms going down your legs close but not touching. Return to standing, and remember to always breathe out on the power part of your exercise.

 

Exercise three:

If you have noticed athletes always have great bodies. This exercise for a bigger bum is great for both the abs and the butt. Good old crunchers. Lie flat on the floor, legs close together just touching. Raise your legs until it hurts your stomach and when you have found what is comfortable, point your toes away from yourself and back after holding it for a few seconds and repeat. Great work out for the stomach and the backside if you focus on the toe pointing properly. You can spread your legs apart and hold to work your inner thighs as well. As your struggling, just think of your favourite soccer star because they have doe millions of these.

 

Exercise four:

This is definitely one of the best exercises for a bigger bum.Put dumbbells on the floor, you need a heavier weight than say soup cans but if that is all you have then…. The dumbbell handle is in between your feet. Leave the weight on the ground, always stand with good posture and focus. Bend over just using your knees, arms straight, grab the weights and in good posture stand up straight with the weights in front of your body. Your focus in your head is realize if you are using your glutes because they are to be contracting. ( always focus and breathe properly).

 

Exercise five:

Sometimes known as " Donkey Kicks," these are cannot be left out of a good home exercise for a bigger, better, bum. Get down on your knees, then put your palms of the ground shoulder width apart in front of you. All your weight at this point will be on your knees and palms. Basically, what you want to do is to kick back with one leg. You want to kick both backward and upward. Obviously, do this with one leg, and then the other . Do this donkey kick with each leg ten times. Do a total of 3-4 sets of ten (30-40 kicks with each kleg). You'll be able to feel if you're doing this right. It will work your glute muscles almost exclusivley

 

Exercise six:

You must work your hamstrings too. Keep your arms to the side, raise yourself through your toes and bring your arms from your side and stretch to reach the sky. Hold on to the ballet pose as your stretch, bring your arms down while keeping on your toes, then go to the flat foot position and put your arms on your hip and repeat your toe crunchers always focus on flexing your glutes. You have to balance out your work outs, so exercise for a bigger bum isn't just about a bigger bum.

 

If you get into the gym, along with squats, stairmaster or elyptical training, a favourite exercise to build a bigger bum is the leg curl. In this exercise you are lying on your stomach ( on a leg curl machine ), and you hook the back of your feet around the bar. You then move (pull) your feet toward your bum, and the bar will "roll" forward providing good resistance for both your hamstrings and glutes. This is mainly an exercise for the hamstrings ( back of your legs ), but if done slowly and with concentration, you will notice a good 'burn" in your glutes.

The main idea to any workout is to start slowly, just to get your posturing straight, with light reps. Once you have a handle on your focus and can feel your better bum getting firmer, increase your reps to the point were now it is an exercise.

The glute muscles will start to develop and you should notice a bigger, stronger bum in 3-4 weeks, providing you do most of these exercises at least 3 times per week.

*Please see author's homepage for further information on this topic

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