To get rounder and fuller buttocks, you need to improve your posture and increase muscle definition. When training your hips, be sure to integrate them with the rest of the body because connective tissue called fascia binds together your muscles, organs and joints. If you work on several parts of your body at the same time, you will burn more calories than you would by training parts of your body individually. You can do posture exercises daily, and you should do strength training two or three days a week.
Standing Hip Hinge
This exercise strengthens your stabilizing muscles in the lumbar spine and strengthens your abdominal muscles as you extend your lower back while keeping your balance and hips stable. Stand with your feet hip-width apart and pointing straight ahead. Put your hands on your pelvis so that your thumbs and fingers are pointing down. Squeeze your elbows together, which pulls your shoulder blades together. While keeping an arch in your lower back, slowly bend forward at your hips like a bow. Do not flex your spine or neck. Keep your eyes focused ahead. You should feel your buttocks lifted as you bend forward.
Downward Dog
This exercise strengthens your arms, shoulders, spine and hips while stretching the entire posterior fascia and muscles of your body. You start on your hands and knees, then gradually lift your tailbone to the sky and straighten your legs while your arms are extended and your head between your arms. This position forces your pelvis forward, extending your lower spine and lifting the buttocks.
Squats
Squats work on every muscle in your lower body and they strengthen your trunk and spine. When you squat, you use your buttocks as the primary mover to lift and lower your body. Start with your own body weight to learn the proper mechanics and form before adding resistance, such as dumbbells or barbells. Squat deep enough to go past your knees and maintain a tall, neutral spine throughout the exercise. You may also add different arm positions to vary the squat, such as overhead or one arm in front of you.
Deadlifts
Deadlifts require you to use your buttocks to push your hips forward to lift a weight off the ground. You need a strong trunk and spine to stabilize your body while you lift. Use a kettlebell as a training tool because its grip level is higher than a barbell or dumbbell. Keep your knees slightly bent and your spine neutral the entire time.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Pain-Free Program"; Anthony Carey; 2005
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