Exercises for butt to Enlarge & Perfect Shape

Regular exercise helps reduce lower back and knee pain, improve your posture, and help you perform daily tasks easily, and also gives you a strong butt, so you must choose the appropriate exercises for butt that will help you grow a strong and healthy butt faster and more effectively, and here are how to build a better butt in a week.

Exercises for Butt to Enlarge and Look perfect

Exercises for Butt

The hip raise is one of the most popular and effective exercises for developing and strengthening the butt muscles.
Begin by sitting on the floor with your shoulder resting on a bench against the wall or against the floor.
Sit on the floor with your legs straight, place the dumbbells on your hips and place your hands around the bar.
Bend your knees and keep your feet hip-width apart.
Next, push your heels to the floor, and push your pelvis up by squeezing your buttock muscles.
At the top of the movement, your shins should be perpendicular, your torso parallel to the floor, and your knees bent at a 90-degree angle.
Avoid pushing with your lower back.
Do 2-3 sets of 8-12 reps.

Bridge Pose

It is considered one of the best exercises used to enlarge the buttocks.
You can perform this exercise with dumbbells, a ring bar, or without any equipment.
Begin by lying on your back with your knees bent and your arm at your side.
If you are using a dumbbell, hold it across your hip flexor.
Your feet should be 30-40 cm from your butt.
Press into your heels, straighten your torso, and push your pelvis up by squeezing your glutes.
Make sure that your chest does not lift during this movement.
Hold for two seconds and lower your hips to the floor.
Complete 2-3 sets of 8-12 reps.

Leg kicks exercise

This exercise improves your range of motion, targeting your glutes, and stabilizing your core and lower back.
Stand straight, with legs straight and arms hanging.
Engage your core area with your spine in a neutral position.
Lift your right knee off the floor.
Push your right heel back and up slightly toward the ceiling, with your leg straight.
Avoid rotating the hips or shoulders.
Return your leg to the starting position.
Do 2-3 sets of 8-12 reps on each leg.

Frog pose exercise

The exercise is used to activate the buttock muscles at the beginning or end of the exercise.
Begin by lying on your back with your knees pointing out and the soles of your feet together.
Your legs should be in a diamond position.
Keep your arms at your sides.
Squeeze your glutes and lift your hips off the floor, then lower them back to the starting position.
Do the exercise 15-20 times.

Leg Raise with Arch

Lie on your right side with your knees bent at a 90-degree angle.
Bend your right elbow and place your head on your right hand.
Keep your spine in a neutral position and your shoulders, hips, and ankles in a straight line.
Keep touching the back of your heels and core,
Slowly raise your knee about 45 degrees up and pause for a moment with your toes raised.
Return your knee to the starting position.
Complete 20 reps on each side.

Standing kickbacks

This exercise targets the glutes by extending the hip.
Standing on one foot about 30-60 cm from the wall, place your palms in front of you.
Bend slightly toward the wall and lift your left foot off the floor with your knee slightly bent.
Make sure your core is tight and your back is straight.
Extend your leg back about 60-90 degrees, squeezing your glutes.
Return your leg to the starting position.
Perform 2-3 sets of 8-12 on each leg.

Side walking exercise with elastic band

Place a bar above your knees, and stand shoulder width apart with your knees slightly bent in a semi-squat position.
Transfer your weight to your right leg and take a wide step to the left with your left leg.
When you step on your side, move your right leg to return to your original position.
Hold this position for 8-10 steps.
Do the same movements in the opposite direction.
Do 2-3 sets.
The exercise can be performed without a loop band.

Hip Abduction Exercise

- Stand sideways to a wall with your feet hip-width apart.
- Place your right hand on the wall to support your body, and your left hand on your hip.
- Transfer your weight to your right leg and lift your left leg away from your body, keeping your toes pointing forward.
- Hold the position for two seconds and then return to the starting position.
- Do 2-3 sets of 8-12 on both sides.

Side hip abduction

Lie on your right side with your legs straight.
Squeeze your glutes and raise your left leg vertically.
Hold for two seconds and then return to the starting position.
Do 2-3 sets of 8-12 reps on both sides.

Abduction gluteal bridge exercise

Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
Make sure your knees are slightly wider than your hips.
Slowly lift your hips off the floor using your glute muscles.
Lift your hips until a straight diagonal line is created from your knees to your hips and shoulders.
Push your knees out using your butt and pause for a moment, then bring your knees back in and slowly bring your hips back to the floor.
Continue doing the exercise 20 times.