Having a flat butt is not a threat to your overall health, but it can be detrimental to your self-confidence. This is especially evident when wearing a tight-fitting pair of jeans. Developing a more robust, rounded posterior is an advantageous goal that can improve your appearance and boost your self-esteem. Exercises can offer you help as long as you take certain things into consideration.
Anatomy of Butt
The butt consists of three muscles known as the gluteus maximus, medius and minimus in order from largest to smallest. To make your butt rounder, you must make these muscles bigger. By doing weight training exercises that target the glutes, you will achieve this goal.
Function of Glutes
Out of 200-plus muscles in the human body, the glutes are the largest. The way to activate them is by doing hip extensions. This action occurs when you move your thigh backward. To make your butt rounder, you need to perform exercises that involve hip extension, such as squats, lunges, straight-leg deadlifts and glute kickbacks.
Resistance
The weight of the body will only take you so far when it comes to developing a rounder butt. You are best served using a heavy resistance with exercises to maximize size gains. With the exception of glute kickbacks, you can use free weights with all of your exercises. These consist of dumbbells and barbells. As a rule of thumb, use a resistance that is so heavy you can only perform 8 to 12 repetitions per exercise.
Proper Lifting Mechanics
The way you perform your exercises will make a difference in your progress. If you fail to use proper mechanics, you will have compromised results and risk injury. For straight-leg deadlifts, stand with your feet shoulder width apart and hold a weighted barbell in front of your thighs with an overhand, shoulder-width grip. Keeping your back and legs straight, bend forward at the hips and push your butt back. Once you feel a good stretch in your hamstrings, rise back up. As soon as you come up, squeeze your glutes forcefully, then begin your next repetition.
Tips for Faster Progress
Regular squats do a good job at working the glutes, but by making an adjustment, you can increase the emphasis on your butt. Instead of standing with your feet shoulder width apart, stand in a wide stance, with your toes turned out at an angle. These are called sumo squats.
Glute kickbacks are normally done from an all-fours position, using the weight of your body. To increase the resistance, strap ankle weights to your lower legs. You also have the option of doing this exercise from a standing position, with one leg hooked to a cable machine.
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