Although you cannot get a bigger butt instantly with one or two workout sessions, training consistently and giving your body enough recovery to heal and adapt will gradually increase the definition in your posterior. Your buttocks consist of the gluteus maximus -- the large muscle that gives your butt its round curve -- that can produce a powerful force to extend the hip when you stand up from a squat or sprint. With a kettlebell, dumbbell or barbell, you can perform the squat and deadlift exercises to help you strengthen and enlarge your buttocks.
Warm up your body to get your blood flowing and your heart pumping by doing light jogging or jump-rope exercises for four to six minutes. Perform dynamic stretches in your whole body to loosen up your joints and wake up your nervous system, such as leg swings, standing torso twists, arm circles and clockwork lunges. Draw a few deep breaths into your belly before you lift.
Perform deadlifts. Place a 24- to 40-pound kettlebell on the floor in front of you. Stand with your feet about hip-distance apart so that the kettlebell is between your big toes. Bend your torso forward at your hips with your knees slightly bent and your back flat, and grab the kettlebell with both hands. Exhale as you push your feet against the floor to quickly straighten your legs. Thrust your hips forward at the same time, bringing your torso upright and the kettlebell off the floor. Your arms should be hanging in front of you with the kettlebell hanging near your groin. Keep your shoulders away from your ears and your knees slightly bent. Inhale as you lower the weight back to the floor by hinging forward at your hips and bending your knees.
Hold a pair of dumbbells -- about 15 to 20 pounds each -- in each hand by your sides, and stand with your feet about shoulder-distance apart. Inhale as you squat down as low as you can until your buttocks are below the height of your knees. Keep your shoulders relaxed and your back straight. Do not lift your heels up. Exhale as you stand up without rounding your spine or hunching your shoulders. The exhalation will automatically tighten your abdominal muscles to help maintain your posture.
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A deep squat engages more muscle activity in your buttocks. A study performed at Furman University in Greenville, South Carolina, showed that subjects had greater gluteus maximus activity when they did a full squat rather than a partial or parallel squat.
To maximize muscle growth, the National Academy of Sports Medicine recommends that you perform three to four sets of eight to 12 reps at 70 to 85 percent of your maximum repetition. Lift up at a rate of two seconds, and lower your body at a rate of three to four seconds. Use a heavier weight if you can do the recommended number of reps with little effort. Use a lighter weight if you cannot perform the minimum number of reps or maintain your form and rhythm. Work out three, non-consecutive days per week, and you should notice a difference in three months or less. Every body and lifestyle are different, which can influence how fast your muscles grow.
Exercise physiologist recommends that you consume a meal consisting of protein and carbohydrates within 45 minutes after your workout. During this period, your muscle cells are sensitive to insulin, which allows better absorption of glucose and other nutrients. Consult with a sports dietitian to help get the right amounts of carbs, proteins and other nutrients.
Work with a qualified strength coach or fitness professional before you train on your own if you are new to strength conditioning. See a physician immediately if you feel pain in your hips, lower back or legs when you train.
- Journal of Strength and Conditioning Research: The Effect of Back Squat Depth on the EMG Activity of 4 Superficial Hip and Thigh Muscles
- NASM Essentials of Personal Fitness Training; Michael Clark
- Functional Movement Systems: Balanced Body Series - Dead Lifting
- University of New Mexico: Nutrient Timing: The New Frontier in Fitness Performance
- KenHub.com: Gluteus Maximus Muscle