Women, we all want a bigger bum… and fast! But the harsh reality is that your bum won’t bloom overnight, it takes time and dedication. But fear not, we have some great workouts that you can do quickly and easily at home, outdoors or at the gym so wherever you are you CAN grow that bigger bum.
So let’s drill down into the simple science. There are three main muscles that comprise your bum; gluteus maximus, gluteus medium and gluteus minimus. The gluteus maximus is the largest muscle in your body and therefore one of the hardest to grow.
Not only is training your bum good for your Kim Kardashian goals but there are a number of benefits to the body such as better posture, pain reduction and injury prevention, improved athletic performance, increased bone density and fat loss. So training your bum isn’t just good for women but also super important for men too!
Here are Auro’s 10 effective bum workouts that will help you gain that big bum.
A Deadlift is such an important and powerful exercise, that not only trains your bum but also your quadriceps (upper front legs), adductor magus (inner thigh), soleus (smaller part of your calf muscle), hamstrings (upper back of your legs), gastricemius (bigger part of your calf muscle), erector spinae (lower back), upper and middle trapezius (upper and middle neck muscles), levator scapulae (muscle from your jaw to your shoulder), rhomboids (upper inner back muscles right below your neck), rectus abdominis (abs) and lastly your obliques (side abs).
So with the lucky 13 muscles working hard with a Deadlift, it just shows how important this workout is as an exercise.
2. Glute Bridge
A lot of us are a slave to the ‘sitting disease.’¹ When you spend majority of the hours in your day sitting, the muscles in your bum can get weaker and eventually you will end up slouching and experiencing bad posture.
This is why the Glute Bridge is a fabulous exercise to activate and strengthen your core stabiliser muscles and get that dreamy big bum. Use a resistance band to make this exercise even more effective.
3. Single Leg Bridge
An isolated sister of the Glute Bridge, the Single Leg Bridge focuses on the muscles in your bum and your hamstrings. This exercise is also one of the six best bum exercises for for athletes.²
4. Hip Thrust
The mother of the Glute and Single Leg Bridge is the good old Hip Thrust. To get the optimal result out of your thrust, you’ll need a weight which could either be a barbell, dumbbell, weighted plate or anything else you feel is acceptably weighted and also a resistance band. The main difference between this exercise and the Glute Bridge is that you are elevated – your shoulder blades should be fixed to a knee height bench.
5. Donkey Kicks
Donkey Kicks, AKA the big bum burner! To really feel the booty burn with this exercise, you should use a resistance band and focus on form over speed.
There are 2 ways to get the most out of your Donkey Kick. Number 1 is keeping your raised leg bent at a 90 degree angle throughout the workout. Number 2 is to keep your raised leg completely straight. We would recommend combining the 2, so 10 reps with a bent knee and 10 with a straight leg on each leg.
6. Goblet Squats
The Goblet of Fire Squats, inspired by Harry Potter and sure to take your bum through Platform 9 and 3/4. The Goblet Squat works all the major muscle groups and your lower body as well as your upper body. Again to really get the best out of this workout you should use a weight, ideally a kettlebell or dumbbell.
7. Bulgarian Split Squats
Focusing on one bum cheek at a time, the Bulgarian Split Squat is a power move that focuses on the three B’s; Bum, Balance and Bulgaria… well maybe not the last one.
For this exercise you will need a bench and also some dumbells or weights to add an extra bit of a push.
8. Curtsy Lunge
At your service, Your Majesty. The Curtsy Lunge is a graceful move that targets your gluteus medius so essentially helps you with that hourglass curve on your hips.
Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor. Your left knee should hover an inch or two above the floor. You then repeat this move on your right side.
9. Side Lunges
Targeting both your inner and outer thighs, the Side Lunge is a fantastic move to strengthen your lower body and of course your bum.
For this exercise, try and go as low as possible with the movement but keeping your back straight at all times.
10. Hip Abduction
Believe it or not Hip Abduction exercises are extremely valuable and not only for your bum but also to help reduce knee valgus (when the knees cave inward, giving a ‘knock-kneed’ appearance). The hip abductors also connect to the core muscles and is a crucial move to improve balance and enhance athletic activity. Furthermore, weak hip abductors may also lead to overuse injuries such as Patellofemoral Pain Syndrome (PFPS) and Iliotibial (IT) Band Syndrome.
Use a resistance band to make this workout harder and really feel the strain in your hip abductors.
[Image Credit – Google Images]