Building a bigger, rounder bum is a goal for many women looking to enhance their physique. While some may turn to surgical procedures like the Brazilian butt lift (BBL) for quick results, there are safer and more effective alternatives available. You can achieve the sculpted look you desire without going under the knife by engaging in targeted exercises that focus on the glutes and hips.
For instance, popular exercises for building a bigger, rounder bum include squats, lunges, hip thrusts, and deadlifts. These exercises target the glutes, hamstrings, and quads, helping to increase muscle mass in the buttocks area.
In addition to strength training, incorporating cardio exercises like running, cycling, or stair climbing can also help to burn excess fat and reveal the muscle definition in your glutes. A well-rounded workout routine with strength training and cardio will help you achieve a more sculpted and defined backside.
It’s important to remember that building muscle takes time and consistency, so be patient and stay committed to your fitness routine. Along with exercise, maintaining a balanced diet rich in protein and healthy fats will also support muscle growth and help you achieve your desired results.
Overall, while surgical procedures like the Brazilian butt lift may offer immediate results, taking a more natural approach through targeted exercises and a healthy lifestyle can provide long-lasting benefits for your overall health and well-being. By putting in the effort and dedication, you can build a bigger, rounder bum that makes you feel confident and proud of your body.
The benefits of building a bigger bum
Building a bigger bum through targeted exercises can bring about a multitude of benefits, both physical and mental. A stronger glute muscle not only improves the overall appearance and shape of the buttocks but also enhances athletic performance by increasing power and stability in activities such as running, jumping, and lifting.
Strengthening the glute muscles can also help alleviate lower back pain and improve posture by providing better support for the spine.
From a mental health perspective, developing a larger and firmer bum can boost confidence and self-esteem. Feeling more comfortable and confident in your own skin can have a positive impact on overall well-being and body image.
Overall, the benefits of building a bigger bum extend beyond just aesthetics and can contribute to a healthier and more confident lifestyle.
Why traditional exercises are better than BBL
When it comes to comparing traditional exercises with Brazilian Butt Lift (BBL) procedures, there are several key factors to consider. While BBL surgery may offer immediate results in enhancing the appearance of the buttocks, the long-term benefits and overall impact on health can differ significantly from those of traditional exercises.
Traditional exercises, such as squats, lunges, and deadlifts, not only target and strengthen the muscles of the buttocks but also engage the surrounding muscle groups, promoting overall balance and stability in the body. Additionally, these exercises have been proven to improve bone density, cardiovascular health, and overall physical fitness.
Photo: pexels/rdne stock project On the other hand, BBL surgery involves a surgical procedure that comes with potential risks and complications, including infection, scarring, and post-operative discomfort. While the immediate results of a BBL may be appealing to some, the long-term effects on both physical and mental health are still being studied and may not outweigh the benefits of traditional exercise.
In conclusion, while BBL surgery may offer a quick fix for enhancing the appearance of the buttocks, traditional exercises remain a safer and more effective option for achieving long-term health and fitness goals.
It is essential, however, to consult with a healthcare professional or fitness trainer to determine the best approach for achieving your desired results in a safe and sustainable manner. Below are 13 exercises that can help you build a bigger bum without going under the knife.
Squats
Squats are one of the foundational exercises for building glute strength. They engage multiple muscle groups and can be done in various forms—such as bodyweight squats, sumo squats, or goblet squats—to add variety and increase intensity.
Photo: Pexels/ RDNE Stock project
Lunges
Lunges are excellent for targeting the glutes, quads, and hamstrings. Forward lunges, reverse lunges, and lateral lunges can all contribute to a well-rounded lower-body workout, helping to develop strength and shape in the bum.
Photo: Pexels/ Anya Juárez Tenorio Glute Bridges
Glute bridges are perfect for isolating the glutes. By lifting your hips towards the ceiling while lying on your back, you can engage the glute muscles effectively. Try adding a resistance band around your knees for an extra challenge.
Hip Thrusts
Similar to glute bridges but with added intensity, hip thrusts are performed with your upper back supported on a bench. This variation allows for a greater range of motion and engages the glutes even more.
Deadlifts
Deadlifts target the entire posterior chain, including the glutes. Variations like conventional deadlifts, sumo deadlifts, and Romanian deadlifts can target different parts of the glute muscles, promoting overall strength and muscle growth.
Step-Ups
Step-ups are a functional exercise that simulates movements we do in daily life while providing a great workout for the glutes. Use a bench or a sturdy platform to step up and down, either with or without weights for added resistance.
Bulgarian Split Squats
This advanced lunge variation is performed with your back foot elevated, effectively isolating the glutes and promoting muscle growth. Bulgarian split squats also engage your core, making them a fantastic addition to your routine.
Donkey Kicks
Donkey kicks are a targeted isolation exercise for the gluteus maximus. By extending one leg back while on all fours, you can create tension in the glutes, helping them grow. Adding weights or bands can increase the intensity.
Photo: Pexels/ Klaus Nielsen Fire Hydrants
Similar to donkey kicks, fire hydrants involve lifting your leg to the side while on all fours, effectively working the gluteus medius and minimus. This exercise is essential for shaping the outer glute area and achieving an enhanced contour.
Side Leg Raises
Side leg raise exercises target the outer glutes, contributing to a bigger bum. You can perform this exercise lying down or standing for added resistance using ankle weights or resistance bands.
Photo: Pexels/ Iuliia Burmistrova Cable Kickbacks
Using a cable machine for kickbacks allows for a controlled workload on your glutes. This isolated movement helps you focus on the glutes while improving muscle tone and definition.
Kettlebell Swings
Kettlebell swings are a full-body workout that predominantly targets the glutes. The explosive movement engages your posterior chain effectively, complementing any glute-centered routine.
Box Jumps
Incorporating plyometric exercises like box jumps into your routine can enhance power and explosiveness in the glutes. This high-intensity exercise not only builds strength but also improves overall athleticism.
Conclusion
Sculpting the glutes does not have to mean resorting to cosmetic surgery like BBL. With these 13 effective exercises, you can build a bigger bum safely and effectively, enhancing your physique while improving your overall strength and fitness. Consistency, coupled with a balanced diet, will pave the way for achieving the rounder, firmer bum you desire—all made possible through commitment and hard work.
Photo: Pexels/ Mart Production
