How to make big butt at home in just 16 minutes

By rjoachim | November 4, 2022
Lie on your back with knees bent and feet flat on the ground, hip-width apart. Extend your arms down by your sides with your palms on the floor. Pressing your feet into the floor and keeping shoulder blades rooted to the ground, lift your hips into the air, until your body creates a straight line from your knees to shoulders. Squeeze your glutes at the top and hold for one to three seconds, then return to the ground. That’s one rep. Complete three sets of 10 to 12 reps total.Stand with your feet shoulder-width apart. Breath in, engage your core and keep your chest up as you drop into a squat. Continue lowering your butt until your thighs are parallel with the floor. Exhale and drive back up through your heels to jump up, using your arms as necessary. Land with bent knees to absorb the impact. That’s one rep. Do three sets of 12 to 20 reps.

To add weight, rest a barbell straight against your pelvis. Hold the bar into position with a shoulder-width grip to prevent it from rolling down your body. Then, complete the movement as described above.Start by holding two dumbbells, one in each hand, with arms straight and shoulders back and down. Engage your core and step forward with your right leg, lowering the hips until your right leg is bent at a 90-degree angle and the left knee grazes the floor. Drawing your shoulders back away from your ears, press your right heel into the ground and push off with your left foot to return to the starting position. That’s one rep. Repeat with your left leg. Aim for four sets of 12 reps
https://www.health.com/fitness/exercises-to-get-a-bigger-butt

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