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Tuesday, August 9, 2016

How to Make Your Butt Bigger ? 5 Exercises For Getting an Apple Bottom Butt


From apple bottoms to pancake butts, our generation has been witness to the evolution of what’s considered the “ideal booty,” sparking conversation, controversy, and a dramatic change in fitness goals. Kim Kardashian’s earth-shattering images have “broken” the internet, and one of Beyonce’s hit songs has actually earned “Bootylicious” a spot in the dictionary. There’s no doubt big butts are in, and the lyrics to “Baby Got Back” are commonly known among millennials. If you’re interested in upping your backside, you’re in the right spot.




Apple Bottom Butt Exercises

 Flutter kicks

 or hip extensions, work great. They not only work your butt, but all of your backside, including your hips and thighs. You do these by moving your legs just like you would if you were swimming. You need to find a way to lay with your legs hanging free, like on the side of your bed or at the top of your steps.

Karate kicks

 This move takes squats to the max. Begin with your feet slightly further than shoulder width apart, hands placed in a fist position resting directly under your chin. Next, descend into a deep squat position. As soon you hit lowest point, drive your left knee to navel and quickly shoot your leg out to the left performing a side kick keeping your right leg stable. Return to the starting position and repeat as many times as possible, alternating between your left and right leg. When first performing this butt exercise, start with a low kick height and progress higher as you gain greater confidence and control.
Coaches tip: To ensure proper position and avoid leaning forward, be sure to keep your chin parallel to the ground.

 Romanian deadlift

Anyone who has tried to figure out how to sculpt their booty has come across deadlifts – they’re one of the fitness industry’s favorite exercise. This version is a bit more challenging than the regular deadlift, and definitely delivers results. You’ll want to use either a barbell or dumbbell, and place them in front of you as you stand with your feet hip-distance apart. Bend your knees the slightest bit, just to keep them soft, but keep everything else straight. Then, still keeping your back straight, bend down to lift the bar and return to your standing position, before lowering it again. People often assume lifting targets the arms, which is the case for things like bicep curls, but if you maintain a straight back and arms, this deadlift will target the hamstrings and glutes – trust us, you’ll feel it after you’ve picked up that barbell a few times.

 Side lunge jump off

Stand with your feet hip-width apart, holding a dumbbell in each hand. Take a large step to the side with your right leg, then bend your right knee and squat down. Keep your left leg straight. As you squat down, bring the weights toward the ground on either side of your right foot. Then, jump up with your right leg, land and return to the lateral lunge position. Do all reps, switch legs, and repeat.

Squats

work well too. The deeper you can do these, the more they will work to firm up your butt. If you can't go very deep at first, keep working at it. You'll get better at them with practice. Once you get really good at them, you can hold weights while you do them to work the muscles even harder.
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