We are pleased to offer you through our site the ten best exercises to enlarge buttocks and rotate them for women and girls who want to enlarge the butt and make their appearance slim and not flabby because the buttock is one of the most parts of a complex woman’s body, which accumulates a lot of fat and requires doing a lot of various exercises from To get a butt in proportion to the body.
Tips for women to enlarge buttocks
One of the most important things that a woman should do is to practice exercises to enlarge buttocks and improve her appearance, provided that these exercises are continuous and at specific times, and take a time of no less than an hour, so you can follow the best training to enlarge buttocks and rotate it to reach a body It screams femininity and grace.
The buttock is a group of muscles that connect the back area to the legs area from the back, and it is one of the areas where fat accumulates, and it requires doing many exercises to reach the shape and size that suits every woman, so as not to look flabby and look bad.
Best exercises to enlarge buttocks and rotate
So, if you, my dear, want to enlarge buttocks, what you have to do is follow these exercises with enthusiasm and activity to feel femininity and beauty.
- 1- Hip Raise
It is considered one of the top 10 exercises to enlarge buttocks and rotate it because it is one of the basic exercises to work on increasing the buttocks and tightening the flabbiness in the buttocks area, so you must follow the following steps: It is considered one of the top 10 exercises to enlarge buttocks and rotate it because it is one of the basic exercises to work on increasing the buttocks and tightening the flabbiness in the buttocks area, so you must follow the following steps:
- Lie on your back on the floor, bend your knees, and place your arms next to your body.
- Your back and the soles of your feet should be flat on the ground.
- With the need to keep your legs bent during all the movements.
- Lift your midsection up and down without moving your feet.
- You can continue this exercise for thirty seconds, take a break and then complete the training again.
- 2 – Stair climbing exercises two steps after another
Climbing the stairs helps to exercise the muscles of the butt, but to obtain a distinctive and noticeable result, please go up the stairs two steps and then two-step, as this exercise is one of the exercises in increasing the buttocks and it is preferable to do this step while you carry in your handsome weights such as shopping bags, bottles Filled with water, dumbbells and more.
- 3 – Squat
The squat exercise has many advantages that you get a harmonious slim body and not just a big butt. It is one of the top 10 exercises to enlarge buttocks and rotate, despite its complexity, but it works to lose weight and sculpt the buttocks, legs, and butt aesthetically, and you can do it at home by The way to do the following:
- The distance between your feet should be equal to the shoulder.
- Then, unfortunately, bend your knees as if you were sitting.
- While bending. Your back should be straight. So that your body is on the heels of your feet.
- Gradually get up again, repeat this process several times, then rest and play the ball again.
- 4 – Lunges or lunges
This exercise is considered one of the most effective exercises that give effective results in buttock augmentation.
- You should stand completely straight. And remain that way until the end of the exercise.
- Take a step forward with your right foot, then bend your knee to a 90-degree angle.
- The knee of the left foot (rear) touches the ground.
- Then start to return to the first position and stand up straight, repeat with the left foot.
- 5- butt kick exercise
It is one of the ideal exercises to enlarge buttocks, but we notice that some athletes use this exercise in the wrong way. If you want to know the correct way to exercise the butt kick, there are two ways for this exercise, one while lying down and the other while standing. Follow the following steps:
- Your hands and knees should be on the floor, with your back straight and not bent.
- If you want the exercise to become more complex and useful. You can put your elbows on the floor and begin the exercise.
- Extend your right foot back, and very slowly raise it and lower it down.
- You should do this exercise slowly until you get the desired result, and you can alternate with the other foot.
- It should be noted that in the butt kick exercise, the foot remains straight throughout the exercise without bending it.
- 6- kick ass exercise
This exercise is one of the top 10 exercises to enlarge buttocks. You should know that this exercise is somewhat similar to the butt kick exercise, except that the ass kick exercise while doing it, you must bend the knee, as follows:
- Put your hands and knees on the floor in a straight line.
- Lift the first foot back, then hold it for several seconds in the air.
- Slowly bring your knee back, pointing toward your chest.
- Repeat this exercise for about 15 repetitions, then switch with the other foot in the same way and the same number.
- 7- Lunges exercise
The lunges exercise is a distinctive choice and is one of the best successful exercises in buttock augmentation, as it works to enlarge the butt and increase the size of the buttocks through these steps:
- Stand straight, keeping the feet wide apart, and place the hands on the pelvic area.
- Lean-to one side with a bend your knee, and straighten the other without moving it from its place.
- The exercise should be repeated for thirty seconds, switching feet.
- 8 – deadlift
The deadlift is one of the strength exercises, which aims to enlarge and tighten the muscles of the buttocks and buttocks, and accordingly, it is classified among the top 10 exercises to enlarge buttocks and can be as follows:
- Take a squat position with the knees bent and hold the barbell.
- Until hands are about chest width.
- Then push your back and hips forward to stand, lifting the barbell.
- He becomes close to the body and then waits in this position for 5 seconds.
- Then come back again but slowly, and you can repeat the exercise from 10 to 12 times.
- 9- Swimming exercise
Swimming helps to increase the size of the buttocks and get rid of the excess fat in them.
Especially since it is one of the top 10 exercises to enlarge buttocks and photograph it, which you can do in the gym or at home by following the following steps:
- You should sit on your stomach and keep your buttocks (hips) on the floor.
- Then extend one of your arms forward, on top of your head. While one or both of your feet are also up.
- Here, the left hand should be raised with the right foot, as if you were swimming in the water.
- Then do the reverse movement, using the right hand with the left foot.
- You should keep switching until you feel exhausted.
- Then take time to rest, and then start over.
- 10 – The exercise lying down with one leg raised
It is considered one of the top 10 exercises to enlarge and rotate the buttocks, as it directly targets the muscles of the buttocks and buttocks, Can be done this exercise at home:
- Lie on the floor, with your back, buttocks, and feet straight and in a comfortable position.
- Then bend the knees at an angle of 90 degrees, with the arms beside the body.
- Use your arms to apply pressure to lift your hips, then straighten your leg up.
- This exercise should be repeated in the morning and evening, as many trainers in gyms advise women to do this exercise because it helps robustly enlarge buttocks controversially, essentially if it is maintained.
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