A bigger bum – something a lot of women want to achieve! So I’ve listed below some of my favourite booty building exercises! Now, I can't say in a week you’re going to have a Kim K bum, but with time and dedication these exercises are going to make that booty grow! Incorporate these into your weekly exercise routine for booty gains.
Before you start your exercises it’s important to make sure your glutes (bum) are switched on and ready to work. With our lifestyle these days a lot of people have a lazy bum due to their posture and all the sitting we do. So before you do your booty workout it’s important to wake up your bum! Control is essential with these exercises – ensure you do them slowly! We will be uploading a video on our Instagram page in the coming weeks demonstrating these exercises. Stay tuned!
My Favourite Glute Activation exercises
Hip Raises – Laying on your back with your heels about 10cm from your bum, lift your hips up to the sky, squeezing your glutes the whole time! Do 10-15 with a slow tempo, 2-3 seconds up, 2-3 seconds hold at top, 2-3 seconds on the way down.
Laying Side Leg Raises – Laying on your side either with your head resting on your arm or propped up on your elbow, legs stacked on top of each other with your whole body in a straight line. Lift your top leg up slowly and lower slowly. Do 10-15 on each side! Trust me – this burns!
Donkey Kicks – On your hands and knees, lift one leg at a time up towards the sky, keeping your leg at a 90 degree angle. Do 10-15 on each side!
Favourite Booty Building Exercises
Squat – Feet shoulder width apart, facing forward. Sit back into the squat like you’re sitting on a chair until your knee reaches a 90 degree angle. Squeeze your glutes as you come back up. Your glutes extend your hip so as you come back up to a standing position they’re working!
Deadlifts – Feet hip width apart, knees soft. Keeping a flat back, pick up the dumbbells or bar keeping them close to your body, push your hips slightly forward at the top.
Lunges – Getting yourself into a “proposal position” (on one knee) ensure both of your legs are at a 90 degree angle. Then, without moving your feet position come up to standing. To perform the movement, lower your body up and down, then switch which leg is forward and repeat. I also find walking lunges and jumping lunges very effective for attacking the booty!
All of these exercises can be modified to be more difficult simply by adding weight into the mix. However, body weight exercises are still an effective way to shape that booty and anyone can perform them at no cost.
These are my favourite exercises for booty building! There are plenty of different exercises you can do but basics are always effective! What are some of your favourites?