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Are you in search of the best solutions on how to get a bigger butt without weights? Note that while taking in more calories than what you burn can help you obtain a bigger and firmer butt, this can also cause the other parts of your body to gain weight.
It is also important to remember that you can’t focus the process of gaining weight in just a single area. The area where you gain weight the most can be hugely attributed to your genetics.
While making huge changes in your general shape and proportion is quite challenging, rest assured that you can still stimulate your butt to become more muscular, rounder and firmer. This is possible even if you don’t do weight training.
You will learn about all these in the succeeding sections of this article. Be prepared to learn some vital tips, steps, and workouts that can give you a shapely butt, making you feel more confident.
How to Get a Bigger Butt
What Will You Need to Follow This Tutorial? Step by Step Instructions
Exercise 1 – Perform the Squat Jump
Squat jump is one of the most efficient solutions if you’re wondering how to get a bubble butt. This involves launching into a jump starting from a squat then landing in that position again once done.
The good news is that there’s no need to use weights for this. Here’s how you should do it.
- Stand tall with your feet positioned hip-width apart. Make sure to straighten your spine.
- Next, bend your knees then sit back deeply. Avoid shifting your knees farther from your toes while sitting back.
- Jump up high and explosively. Make sure to keep your legs straight while jumping.
- Once done, you can bend your knees again and set yourself to a squatting position.
- Jump back up right after touching the ground.
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Exercise 2 – Do Some Bodyweight Exercises for the Butt
Another way for you to get the shapely and bigger butt you have always wanted is to do some bodyweight exercises every week. In this case, you need to perform around 2-3 muscle toning sessions every week and incorporate bodyweight training for 5-10 minutes.
This is usually enough for lifting and toning your glutes. You can also do strength training, like lunges and squats that work effectively in toning your butt, but only when you do it with your own bodyweight’s resistance.
You may also perform glute bridges, mountain climbers, and bird dogs. Consider doing 1-3 sets composed of 8-12 reps per exercise. You can also increase or reduce the reps depending on whether or not you already felt fatigue in the muscles around your butt.
Make sure, however, that you also let yourself rest for one complete day in between each butt toning sessions. This will give your thighs and glutes enough time to rebuild and rest.
Exercise 3 – Do Yoga
Yoga is another way for you to shape your butt and make it look firmer and bigger. In fact, you can expect this routine to help in toning all your muscle groups.
When doing yoga, make sure to target your butt. Choose yoga poses that work out your glute muscles, like the locust, big toe pose, upward plank pose, and cobra. If you’re still a beginner then participating in a yoga class or taking private lessons can help.
You can use these to train yourself regarding proper procedure and form. The good thing about yoga is that you can do it daily. If you wish to focus on doing yoga when shaping your butt, make it a point to target around four sessions, composed of ninety minutes each, every week.
Exercise 4 – Try the Double Leg Glute Bridge
Another effective bubble butt exercise, which can build and work out the muscles in your butt is to do the double leg glute bridge exercise.
Here are the steps to do this exercise:
- Start from a supine position (make sure to bend your legs when in this position).
- Raise your hips up into the air while pushing through your heels.
Once you get to the full extension of your hips, allow your spinal erectors, hamstrings, and glutes to tense up. You’ll know that you’re doing this exercise correctly if you feel the highest level of activation in your glute muscles.
Avoid overarching your lower back. Limit the upward and downward movements to your hips. Hold that position for around sixty seconds.
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Exercise 5 – Perform Lunges
Just like squats, you can do lunges with or without using weights. You can expect this exercise to work on strengthening your glutes and stretching and improving your balance. It also keeps your butt firmer, more toned and bigger.
Here are its steps:
- Stand tall and straight while keeping your feet together. Use one of your legs to lunge forward.
- Once done, you can go back to the original position.
- Do the same process using your other leg.
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Exercise 6 – Hip Raises
This is a simple workout but it perfectly targets your backside while also lessening the tightness experienced by your lower back. Aside from being a steady and slow exercise, it also works in improving your control and strength.
To do this exercise, perform the following steps:
- Lie down with your back on the floor. Place your arms at the sides then bend your knees and plant your feet on the ground.
- Lift your hips slowly but in a controlled manner.
- Bring yourself back down then do the same steps for a minute.
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Exercise 7 – Do Some Hill Sprints
via Breakingmuscle
This is considered to be the quickest way of improving the strength in the lower part of your body while also burning excess fats. It can also help boost your ability to condition your body to another level.
While this is quite tough to do, note that it can also provide you with a complete workout in less than twenty minutes. To do this exercise, do the following steps:
- Warm up before doing hill springs to ensure your safety. Jogging and stretching are already good warm-up exercises.
- Start sprinting uphill and do it for fifteen seconds.
- Spend thirty seconds on a rest before repeating the steps again and doing the exercise for around 15-20 minutes.
Exercise 8 – Do Walking Squats
If you’re searching for a more challenging workout, the walking squat is a great option. It is a fun workout, which aids in toning your glutes while also working out your entire core. Expect it to help give you bigger butts, as well.
Here are some steps to do it:
- Stand up while keeping your feet hip-width apart.
- Keep your knees bent, then sit in the squat position. Continue doing so until you notice that your thighs are positioned almost parallel to the ground.
- Stay in this position. Step your left foot first so you can walk to the left. Follow this up with the right foot.
- Take up to ten steps to the left. Do ten steps to the right, as well.
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Conclusion
Did you enjoy everything that this article taught you? The exercises, tips, and steps mentioned here are all useful if your goal is to obtain bigger and firmer butt. Note that having a bigger butt can also improve your body figure. This can also result in having a higher level of confidence since you know that you look great.
If you find this article useful and informative, please don’t hesitate to let us hear your thoughts by posting in the comments section and sharing this tutorial with your friends and family.