How to get a round ass? Your butt or your ass however you refer to it has the largest muscle group in the body. Your glute consists of three separate muscles, the gluteus maximus, gluteus Medius, and the gluteus minimus.
The glute muscles help you walk, run, jump and it is popular in today’s society because of how it shapes your body as a woman. Every woman seems to want to have nice round ass. So many women are trying to figure out how to grow their butt. The only way you can build that glute backside is with resistance exercises.
How to get a round ass? Photo credit: iStock-Peopleimages
A good exercise that can help you get a round ass is lunges with dumbbells.
How to do a Lunge exercise is:
Hold a dumbbell in each hand with your arms at each side. Stand with your feet hip/distance apart And step forward about 2 feet with your left foot. And then bend your left knee towards the ground until it is parallel to the floor. And then take a step back with your left leg.
Pause and hold that position for a few seconds. Take a step forward with your back right leg and then step backwards with the right leg. Repeat this walking lunge pattern and alternate legs for 20 repetitions with 10 repetitions for each leg.
Weighted wall-sits with dumbbells are a great exercise to grow your butt. Position your body against a flat wall. Squat down 90 degrees with your feet shoulder width apart. Place the dumbbells on top of your legs while in that squat position and hold that squat stance for about 20 to 25 seconds. After that set is over then stand straight up out of that squat stance. Do this for about 3 to 4 sets at 20 to 30 seconds duration for each set.
Dumbbell Chair Squat
Dumbbell Chair Squat is a great glute exercise you can do at home. You get in a squat position with your feet shoulder width apart and have the dumbbells in your hand standing next to a chair. And then squat all the way down so your butt can hit the seat as your stopping point.
Make sure your back is straight when you’re squatting down and the dumbbells are held firmly in your hand. As soon as your butt hits the seat then come back up in the squat in the standing position. Continue this range of motion and perform this exercise for 10 to 12 reps for about 3 to 4 sets.
Dumbbell Squat Stance
Another good exercise is dumbbell squat stance. Now this exercise is you squatting down at a 90-degree angle with the dumbbells in your hand and holding the squat position. Your feet will be shoulder width apart and you will hold the dumbbells in front of your body. This exercise works the glutes and hamstrings. And is an exercise you can do for about 3 to 4 sets. And the duration can be anywhere from 20 to 30 seconds.
From a dietary perspective you want to make sure you are consuming enough protein in foods that will help you build muscle. And those protein foods are chicken, fish, turkey, beef, steak, salmon, etc.
“So many women are trying to figure out how to grow their butt. The only way you can build that glute backside is with strength training exercises.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line if you have a goal to want to grow your butt you need to add some form of resistance to any legs exercise you are doing. Bodyweight exercises are not enough to grow your butt. You need to add some form of weight assistance resistance to help with growing that muscle.
If you are consistent with doing these exercises, it will help tremendously in developing and growing that backside. It takes patience and time to able to get a round ass. It won’t happen overnight, but it can happen over a considerable amount of time.
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