Squats are a great way to gain muscles for your butt.
Image Credit: twinsterphoto/iStock/GettyImages
Image Credit: twinsterphoto/iStock/GettyImages
Doing cardio and targeted strength-training exercises, plus eating a diet with the right nutrients and calories, will help you build a big booty and trim stomach fat.
Skill Level
All Levels
Body Part
Butt and Legs
Start standing, feet hip-width apart.
Extend your arms out in front of you and slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.
Squat down until your thighs are parallel with the floor, or as low as you can go comfortably while maintaining good form. Your knees should be over your toes and your gaze should be straight ahead.
Pause for a moment at the bottom of your squat.
On an exhale, reverse the motion by pressing through your heels to return to standing. As you stand, lower your arms back to your sides.
Show Instructions
Skill Level
All Levels
Body Part
Butt and Legs
Skill Level
All Levels
Body Part
Butt, Legs and Abs
Stand with your feet hip-width apart holding a dumbbell in each hand in front of your thighs, palms facing your body. Hinge from the hips, softening your knees as your hips sink enough to lower the weights toward the middle of your shins. Check your posture: Your spine should be straight and long, chest up and open, shoulders back. Engage all the muscles of your core to maintain this position as you push your feet into the floor, as if you were trying to push the floor away from you using your glutes and hamstrings, to pull the weights up and return to standing. Reverse the motion to lower the weights with control and repeat.
Show Instructions
Skill Level
All Levels
Body Part
Butt, Legs and Abs
Skill Level
Intermediate
Body Part
Butt and Legs
Begin standing with either a barbell across your back or a pair of dumbbells in each hand. Step back with your left leg several feet. Keeping your right foot in place, bend your right leg to 90 degrees, lowering the left knee to hover just above the ground. Press into the right heel and return to standing. Finish all your repetitions here before bringing your feet back together and repeating on the opposite side.
Show Instructions
Skill Level
Intermediate
Body Part
Butt and Legs
Skill Level
Intermediate
Body Part
Butt, Legs and Abs
Start seated on the ground with the bottom of your shoulder blades on the edge of an exercise bench or box. Extend your legs out in front of you and roll a barbell up over your hips, placing a cushion underneath the bar for comfort if needed. Bend your knees and place your feet flat on the ground. Keeping your neck long, press into your heels and raise your hips off the ground, lifting the barbell up. As you bridge up, your neck and shoulders should move onto the bench. Pause here for a moment, then lower back down.
Show Instructions
Skill Level
Intermediate
Body Part
Butt, Legs and Abs
