Your buttocks and thighs exist for reasons more important than just looking good in the jeans. These major muscle groups not only play a key role in explosive movements like running and jumping but also help relieve back pain from sitting for long hours. Bigger and stronger glutes stabilize your pelvic region and keep your knees well-aligned. Wondering how to get big buttocks and hips in a week?
Whether you want a more sculpted butt for a better posture or you just want to give your posterior muscles a good workout because you’re sitting all day long, it’s absolutely achievable! And we’re here to simplify it for you. Here is a compact guide listing some of the most effective exercises that can whip your butt into shape in no time. Let’s check it out!
Bodyweight Workouts to Get Big Buttocks and Hips
Can’t afford the gym and thinking about how to get a bigger buttock fast at home? Here’s an excellent bodyweight workout to get you in shape. You can do reverse lunges anytime anywhere without any gym equipment. Start by standing with your feet shoulder-width apart while engaging your core. Now, step backward with your right foot and keep your heel off the ground. Bend both your knees at a right angle and sink into a nice lunge.
That’s how simple this exercise is. Simply step back with your left foot and repeat the same with the other leg. Make sure you keep your hips tucked and core engaged. If you have a lack of balance in your hips, try placing your hands on your hips for more stability. Begin with 8-10 repetitions on each side and work your way up as you see fit.
Bulgarian Split Squats
How to get big buttocks and hips in a week without doing the same old squats you ask? Bulgarian split squat workout can be a new addition to your existing squat regimen. For this, you need to stand in front of a small stool or bench with your back towards the bench. Now, stretch your left leg behind to rest it on the stool and bend your right knee until it forms a right angle. Pause and then return to the starting position. Repeat while alternating legs each time.
This exercise is sure to hammer your glutes and simultaneously build your buttock and thigh muscles. You can also try holding weights in front of your chest when doing these squats to make it more challenging. The closer you are to the bench, the better this exercise will work for you.
Looking for a workout that isolates your butt muscles and causes an effective burn? Doing glute bridges regularly can not only give you a bigger bum but also strengthen your core muscles significantly. To do this, you start by lying down faceup with your feet hip-width distance apart and knees bent. Press your lower back against the floor and lift your hips while squeezing your glutes at the top. Hold this pose for a few moments and then slowly return to the starting position.
Make sure your arms are resting on each side of your body. Also, avoid putting too much pressure on your lower back while bringing your hips up. When your hips are up in the air, focus on going as high as possible before pausing. You can repeat this 8-12 times in the beginning. Increase your pausing time to add more resistance as you gradually become better at it.
Cardio Exercises for Hips and Waist
Not a fan of weight-training? Thinking about how to get big buttocks and hips in a week by doing something fun? Well, if you like cycling, you’re in luck. Cycling pushes you to use your lower body exclusively, which makes it an excellent form of cardio for glute-building. Whether you are riding a stationary bike or going outdoors, you’re working those hips and buttocks with each pedal.
To take it up a notch, don’t forget to add resistance to your bike. You can also bring yourself out of the bike seat a bit, push your hips back, and lean forward slightly. This will ensure that you are working your glutes more and more throughout the workout. You want to be able to work your muscles harder without spending extra time in the long run. Read: Best 10 Killer Workouts for Losing Weight Fast and Easy Without Pain
The elliptical is a great cardio option for those who are looking for a low-impact glute-burning exercise. If done effectively, it can surely tone and tighten your hips and buttocks. When targeting your lower body on the elliptical, you need to increase the resistance on the machine. Increase it by at least a couple of levels higher than your comfortable resistance level. The higher the resistance, the better the bum.
For the most impact, ensure that your entire foot is in contact with the footpad and your heels are pressing down when you’re on the machine. Doing this fires up your glutes even more. You can also try pedaling backward every so often for an added challenge.
If you are thinking about how to get bigger hips in a day without exercise, you need to ask the right question. Because exercise is an essential part of the muscle-building process. And doing something like sprinting can make this process quite fun. Sprinting works on increasing your lower body power because to be able to run at your maximum speed, your glutes and hips need to fire up.
The added advantage of sprinting is that you not only get a bigger butt but also toned abs. While doing sprints, your stride is longer so you’re working up the involved muscle groups pretty good. When you stop and start your sprints repeatedly, you shock your body to burn fat while keeping the muscle intact.
Tired of using Vaseline and banana for bigger buttocks but haven’t seen much improvement in your body? Why not try out some exercise instead? You don’t have to have an expensive gym membership to get the bum and hips of your dreams. There are various bodyweight and cardio exercises that you can do at home. Read up on our list of great workouts that can help you sculpt those glutes.