How to get a bouncy ass
Do you wish you could have a round and bouncy booty? Just like Kim Kardashian, Beyonce, or Jennifer Lopez? Or any of the Instagram girls that you've seen on your feed?
A beautiful butt can make any man turn their head to get a view of your big booty.
Some women can thank their genetics for having a lovely butt, while others need to work for it.
Before we tell you how to build your booty, you must understand what muscles are involved in your booty-building program. The muscles in the buttocks are called the gluteus, three muscles in total. '
The outermost and also largest is called the Gluteus Maximus.
The second largest is Gluteus Medius, and the smallest is Gluteus Minimus.
You need to attack all these muscles to get a bigger butt with exercise. Your exercise program should include activities that strengthen all three gluteus muscles.
The glutes are also a critical muscle for performance, and keeping them strong can help you prevent back & hip. pain
Before we dive into what exercises you should do, here are some common mistakes women make when they're trying to shape their dream booty:
Common mistakes women make when trying to build a booty
Mistake 1 - spending time doing the wrong type of exercise
You might need to look over your program if you're spending much time doing isolation exercises or gym machines. These can be good, but you should put your primary focus on extensive exercises like squats or deadlifts.
Mistake 2 - exercise execution (quad take over)
The second mistake is working your quads more than your glutes when performing leg exercises. The reason for this has to do with the angle of your chin and the angle of your torso.
The more forward your chin angle is, the greater the knee movement and the more the quads will be involved compared to the glutes.
On the other hand, the more forward your torso is, the more the glutes will be involved because this increases the hip extension in the movement, which is the primary function of the Gluteus Maximus.
Based on your body anatomy, some of you will squat with a more glute dominant movement with a vertical chin angle and leaned forward torso. In comparison, others squat in a more quad-dominant way with a forward chin angle and an upright torso.
This is fine, and the glutes will be activated enough either way. But in other exercises like leg presses or Bulgarian split squats, we can adjust our form to emphasize the glutes.
Mistake 3 - Low back & hamstrings take over
In some exercises, it's common for the lower back and hamstring to take over the movement.
So make sure you're performing the exercise with a proper technique to get the most out of it.
How do you get a bigger butt with exercise?
The secret to changing your body, whether it's your butt or any other part, consists of two parts: diet and exercise.
To get a bigger butt, you need to focus on your workout and diet. Building bigger muscles requires more energy, so you need to eat more. It also requires that the muscle volume increase, and it does so by allowing it to work to the max.
So you need to train as heavy as you can or do enough repetitions for the muscle fibers to break down.
5 Best Exercises To Get A Bouncy Ass
1. Barbell squats
You should always start by standing upright with your feet shoulder-width apart, with your toes slightly angled outwards. Then bend at the knees, press behind the buttocks, and fall slightly forward with the upper body.
Remember to keep your back straight! Relax your shoulders, and your body weight should be on your heels.
When you perform a squat, you should feel that the back of the buttocks/thighs is allowed to work. Take the help of the torso when you return to your starting position by stretching your knees to an upright position.
2. Lunges (weighted if possible)
It is essential to learn the proper technique for the outcome. Remember that it should not hurt, then there is something wrong with your position. Once you have learned the basics of lunges, you can start to vary them differently.
Stand with your hands to the side. They can also hang loose, but keeping your balance is easier if you have a little balance. An alternative is to stretch them out in front of you.
The knees should be in line with the toes so they are not overloaded. If not, increase the step and do it longer. Repeat.
- Stand straight with your hands at your sides or straight ahead
- The upper body must be straight
- Take a big step forward
- Bend both legs slightly
- The back knee near the floor
- Keep your balance and get up slowly
3. Lateral Step Up
This exercise involves both hip flexion & extension. It activates the smaller gluteus medius and minimus muscles.
Select a height, so your knee is 90 degrees when your foot is placed. If you're using dumbells, hold them in both hands with the same weight. Start with putting your right foot and press with the other foot down into the full foot.
Try to engage your muscles in your right hip and drive your left knee up. Slowly and controlled, lower down with a smooth landing and repeat the reps you've told yourself to achieve.
4. Hip Thrusts
Hip thrusts are aimed primarily at the gluteus muscles - the gluteus maximus and gluteus medius - and the posterior thigh muscles (the hamstring muscles). Your thigh muscles (musculus quadriceps femoris), core, and the muscles in your hips are activated.
If you want to build size and strength in your buttocks, hip lifting should be a part of your exercise program.
Hip thrusts, an essential exercise, are performed lying on your back on the floor with bent legs. You then tighten the torso and lift your hips towards the ceiling.
Do hip lifts on the floor like this:
1. Lie on your back with your feet hip-width apart. Focus the weight on the heels if you want to let your feet drop to the ground and do the exercise entirely on the heels. Tilt the pelvis towards the abdomen to activate the lower abdominal muscles. You also feel that the muscles in your stomach are tense.
2. Lift your hips toward the ceiling so your body forms a diagonal line from your knees through your hips to your shoulders.
You must have contact with your buttocks when you are at the top. You notice it by tightening the buttocks in the outer position. Go slowly down to the starting position, then brake with your body on the way down.
Exhale on the way up and inhale on the way down.
Do hip lifts on a bench like this. Follow these steps to perform hip thrusts against the bench:
1. Lay on your back against a raised surface (such as a bench or drawer) with your knees bent and your feet flat on the ground. The bench should receive just below the shoulder blades, and your feet should be approximately shoulder-width apart. You can rest your elbows on the bench or cross behind your head.
2. Hold your chin against your chest, and push through your heels until your thighs reach parallel to the floor - your legs should form a 90-degree angle.
Press your butt to the outer position and pinch/tighten. Then return to the start.
Exhale on the way up and inhale on the way down.
5. Single-leg Romanian Deadlifts
In this exercise, you will get maximum hip flexion and extension. But also involve core strength and balance.
- Start holding a dumbbell in one hand.
- Stand on the opposite leg with the knee slightly bent and a neutral spine.
- Hinge forward while you remain square with the floor.
- Once you reach your end range of a flat torso, lower your leg back to the floor. (if you have good mobility, your body should form the capital "T.”)
Final Words
Even with the right exercises, keeping your form is essential because if your technique is lacking, you will activate other muscles and increase the risk of hurting yourself.
Getting a bouncy ass takes time, and as always, it's essential to eat a nutritious diet, sleep well and train hard.
If you need to build muscle or burn fat quickly, you might consider using a supplement.
You can also look at "how you can get rid of your hip dips" since it goes hand in hand.
