Flutter Kicks
This exercise will surely have you feeling the burn. Your hamstrings and glutes will thank you later. But the wonderful thing about this exercise is that you can do it from your bed if you choose to.
It’s recommended you try this on a step or a platform, but if you choose your bed that’s fine as well. You’re going to lie facedown with your hips on the edge of whatever surface you’re on, the legs should be straight with your toes resting lightly on the ground. (Of course if you’re on the bed your feet will be higher). This part is where it starts to get tricky. Squeeze and contract your gluten and hamstrings until they are level with your hips. You’re going to lift one leg high and then alternate . The move should resemble a flutter kick in the water.
Recommendation: 3 sets of 20 repetitions
Stairmasters/Climbers
The good ol stairmaster is your best friend. Be sure not to cheat the process while using this machine. You’ll be spending hours accomplishing nothing if you do. It’s recommended that you go at a slower speed to make sure that you’re taking normal and full steps. Be sure to step down through the heel of your foot, you should feel your body weight with this motion. Outside of getting a firmer butt, you’ll also experience fat loss, burned calories and a healthy heart rate.
For those that like the treadmill, exercise on an incline to receive the maximum benefit.
Recommendation: 20 minutes for 3 days per week. As you progress spend 30-45 minutes for 5-6 days a week.
There are bunch of different ways to tackle the plumping up of your butt. Try new things and get creative and see what works for you. Genetics will ultimately determine how big your butt will get. Just look at Aunt Pam and Grandma Theresa, that’ll give you a great indication of what your booty could look like. Be consistent and if anything you’ll be getting healthier in the pursuit of having some good junk in the trunk. Be well.
