To get the bubble butt look in your hips, you first need to work on your posture in your hips and spine, which gives your buttocks structure and foundation. Strength training increases the size of your muscles as well as provides your body with strong hips to perform various movements, such as squatting and sprinting, without injuring your spine or other joints, says physical therapist Gray Cook, author of "Athletic Body in Balance."
Press-Up and Downward Dog Combo
This yoga-based exercise works on moving your spine and pelvis together as you alternate each exercise. The press-up extends your spine while the downward dog tilts your pelvis forward to lift the tailbone up, creating the bubble butt appearance. You also stretch the muscles and fasciae in the front and back of your torso and hip. To do this exercise, lie on the ground on your stomach and thighs with your feet about hip-width apart and your hands on the ground near your shoulders. Press your torso up with your arms to extend your lower back. Hold this position for three deep breaths. Then push your buttocks up and straighten your legs with your head between your arms. Hold this position for three deep breaths. Gradually transition between the exercise five to six times for two sets.
Deadlifts
Deadlifting is using your buttocks to generate strength to help your upper body lift a heavy object off the ground. You stand with your legs apart, bend your torso forward at your waist without rounding your spine, and grab the weight. Push your hips forward to lift the weight off the ground and keep your torso upright. This will help increase the size of your buttocks while improving stabilization strength in your hips, abs and spine. Cook suggests that you use a kettlebell for deadlifts because the height of its handle and its shape are easier to reach than a dumbbell or barbell. Use a weight that you cannot curl your arm or shrug your shoulder easily with.
Squats
All squat variations strengthen and increase the size of not only your buttocks, but also your legs. Your spine and abs work with your hips to keep your body in balance and in alignment as you move. When you squat, keep your chest and head up and your knees and feet pointing forward. You may turn your feet out slightly while keeping your heels on the ground. Try different ways to squat, such as with your arms in front of your or over your head or with a dumbbell in each hand over your shoulders for added resistance.
Active Hip Extension
This exercise improves hip extension and definition as well as strengthens your buttocks and improves your balance. By stepping your leg behind you, you stretch your hip flexors and upper thigh while stabilizing your spine and pelvis together to maintain your balance and alignment. When you step back with your left leg, bring your arms toward your left side and hold this position for two seconds. Then step forward with your left foot and step back with your right leg, moving your arms in the opposite direction.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Pain-Free Program"; Anthony Carey; 2005
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