The gluteal muscles make up the buttocks. The gluteus maximus is the largest and outermost muscle, followed by the gluteus medius and gluteus minimus muscles. For a rounder, more defined butt, you need a workout that includes targeted exercises to strengthen these muscles.
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Squats are Super
Squats are one of the most effective exercises for building the legs and butt. In particular, squats work the gluteus maximus muscles, helping to create a lifted and shapelier butt. Stand straight with your feet slightly wider than hip-width apart, toes pointed slightly outward. Squat until your thighs are just past parallel to the floor, without arching your back during the movement. Stand back up to complete one rep.
Lots of Lunges
The lunge is an essential exercise to include in your workout if your aim is a rounder rear. Lunges work the butt and hips, building the muscles in your buttocks to create that slimmer, rounder shape you're after. With a narrow stance, stand straight up, hands resting on your hips. Step forward with your right leg, lunging down until your right thigh is parallel to the floor, both legs bent on a right angle. Return to your starting position, then repeat on the other leg.
Try the Bridge Hip Abduction
To slim the outer sides of your thighs and buttocks, try the side bridge hip abduction exercise. Lie on your left side, one leg on top of the other, resting your body weight on your left forearm so your torso is raised off the floor, your right hand resting on your hip. Raise your hips off the floor and extend your right leg away from the other as far as possible, before lowering yourself back down. Repeat, then switch sides.
Bent Knees for a Rounder Butt
The bent knee side bridge hip abduction exercise works the muscles in your butt and hips, sculpting your butt into a rounder shape. Lie on your side, your legs bent on a 90-degree angle with one leg on top of the other. Rest on your lower arm so your torso is raised, your other hand resting on your hip. Raise your hips off the floor, lifting your top leg away from the other keeping your legs bent during the movement. Return to your original position, repeat, then switch sides.
Maximize Your Results
Using dumbbells or a loaded barbell makes your muscles work harder during an exercise, building muscle at a faster pace as a result. Always start off with a lighter amount of weight and only increase the weight when you have gained strength and are no longer feeling challenged enough. You can also perform variations of the exercises, such as a split squat or rear lunge, to add variety to your workout plan.