how to grow your butt at home

So many women like to have a nice shaped butt , as a magnificent type of beauty. So, it really is.

In this article we are going to explain the butt types and most powerful methods for how to grow your butt at home.

The following ►exercises are very beneficial to help growing butt naturally by doing them 5 days a week.

 

Leg circle while lying down

how to grow your butt at home
how to grow your butt at home

Turn sideways with your left foot down and bend your left knee. Adjust so that your left elbow is directly below your left shoulder, and set your right foot diagonally in front of your left foot.

Lift your right foot. Lift up above your shoulders. 20 times each on the left and right

When you lift your right leg, be careful not to lean your upper body forward. Instead of lifting quickly , be aware of your buttock muscles and slowly .

After the beautiful buttock muscle training, stretch to soften the buttock muscles.

If you stretch it, it will not be a hard line, but a feminine curved nice butt.

 

Plank exercise
Plank exercise

The front bridge, which is also the basic core weight training , is aplank training that mainly trains the front part of the body. Since the gluteus maximus is also one of the trunks, it means that you can train your whole body and your buttocks. Also, since plank training does not take much time, it is a training that does in the gap time, so it is good to work on it regularly.

Area to be trained

  • Gluteus maximus
  • Rectus abdominis
  • Oblique muscle
  • Latissimus dorsi
  • Pectoralis major

Plank way

  1. Prone face down and place your elbows just below your shoulders or in a slightly narrower position.
  2. Lift your body so that it is supporting by your elbows and toes.
  3. Keep your posture.

Keep this state. As a guide, it is effective to work on 3 sets or more from 30 seconds to 1 minute . Let’s work while breathing.

Plank tips

  • If you tighten the muscles of the whole body while keeping it, the effect will increase.
  • Keep your posture straight from your shoulders to your heels.

The front bridge can stimulate a wide range of muscles at the same time, including the arms, trunk, and lower body . In addition, the front bridge is also effective as a training to train the inner muscle, so it is not a loss to work on it.

 

Hip extension

hip extension
hip extension

It is “hip extension” which is a lower training of back kick. It is a training that you want to work on according to your body, such as when back kicking is difficult or when you can not put too much load due to muscle pain. The hamstrings on the back of the thighs are also trained, so you can make a beautiful line from the buttocks to the thighs.

Area to be trained

  • Gluteus maximus
  • Hamstrings

How to do hip extension

  1. With your hands and knees on the floor, you will crawl on all fours.
  2. Open both hands and knees about the width of your shoulders.
  3. Extend one leg and lift it to waist level.
  4. After lifting it, slowly return it to its original position.

I will repeat this. As a guide, 3 sets or more are effective 20 times on each side . We recommend also incorporating it as a warm-up before performing a back kick.

Hip extension tips

  • Stretch your back firmly and work on it.
  • Do not alternate left and right, but do one in a row.
  • Keep in mind that the gluteus maximus is tightened.

When doing a hip extension, stimulate each one carefully so that the foam does not collapse. Raise your legs while exhaling, and slowly return while inhaling.

 

Back extension

“Back extension” that trains the entire back side of the body. It is effective in a wide range from hamstrings to gluteus maximus and trapezius muscles. Back extension is also a workout that tends to cause back pain due to excessive bending, so be careful not to bend too much.

Area to be trained

  • Hamstrings
  • Gluteus maximus
  • Latissimus dorsi
  • Trapezius muscle
  • Erector spinae muscles

Back extension method

  1. Prone face down, open both hands and feet to shoulder width
  2. With both hands and feet extended, slowly raise and keep at the limit
  3. Slowly return to the original position

I will repeat this. As a guide, it is effective to use 3 sets or more 15 times . Let’s do it slowly while feeling the contraction of the erector spinae muscles.

You can to our article Best exercise for buttocks. For much more exercising


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