Round and prominent buttocks make the appearance more attractive. Its ball-like shape is very eye-catching and the envy of many people. If you want your butt to be round and prominent, do squats and other exercises to work your glutes. Use dumbbells for a more challenging workout! For best results, practice 2-3 times a week and perform each movement 12-16 times. Want to know the instant way? Wear underpants whose bottoms are padded or opt for clothes that make your butt stand out.
Step
Method 1 of 3: Doing Squats
Step 1. Do squats with the correct technique
Stand straight with your feet hip-width apart and your back straight. Bend your knees 90° and then lower your hips so your knees are no more forward than your toes. Make sure your knees are over the backs of your feet. Slowly straighten your knees to come back up straight.
- Place your hands on your hips before bending your knees.
- The squat movement is the same as the movement when you want to sit in a chair.
- You've done 1 rep of the movement each time you get back up straight.
Step 2. Do squats with your legs closed to work your glutes and quadriceps muscles
Stand straight with your feet together and your arms straight out in front of you parallel to the floor. While bending your knees, lower your body as low as you can and then stand up straight again.
- Keep your knees and hands together while doing squats.
- You've done 1 rep of the movement each time you get back up straight.
Step 3. Do squats with quick movements to work the buttocks and hamstring muscles
Stand straight with your feet shoulder-width apart and arms stretched out by your sides. Lower your body while bending your knees 90° and straightening your arms in front of you and then standing up straight again while jumping.
You've done 1 rep of the movement each time you get back up straight
Step 4. Perform plié squats on tiptoe to work the buttocks without the aids
Stand straight with your feet apart slightly wider than your shoulders, place your feet on the floor, and point your feet 45° outward. Place your hands on your hips. Bend your knees to do a squat while spreading your legs wide apart, engage your glutes, then lift your heels off the floor. Slowly lower your heels and then straighten your knees again.
- Try to bend your knees as low as you can until your thighs and calves form a 90° angle. Start practicing while holding onto a wall because this posture requires good balance.
- By now, you've done 1 rep of the movement.
Step 5. Do squats while jumping for a more challenging workout
Bring your feet together and do a squat while bending your knees 90°. When jumping and landing, keep doing squats while spreading your feet shoulder-width apart. Jump back to the starting position and repeat this movement.
- If you can do squats while jumping, practice holding dumbbells or dumbbells horizontally in front of your chest. Hold weights with both hands and bring your chest close to prevent injury to your wrist, elbow, or shoulder joints.
- You've done 1 rep of the movement each time you jump.
Method 2 of 3: Performing Useful Movements Trains the Buttocks
Step 1. Do lunges
Stand straight with your arms stretched out by your sides and your feet hip-width apart. Step your left foot forward and bend your left knee 90°. Lower your right knee until it almost touches the floor. Press the sole of your left foot firmly into the floor so that you can stand up again and then do the same movement by moving your right foot forward. Complete 1 set before working the other side of the body.
- Make sure the knee in front is not further forward than the ankle.
- Hold dumbbells or weight plates at your sides for a more challenging workout.
- You have completed 1 repetition of the movement after doing the lunge by advancing the left leg 1 time and the right leg 1 time.
Step 2. Perform leg lifts back to work your core and glutes
Start practicing while doing the table posture on the floor. Make sure your arms and thighs are perpendicular to the floor. Lift your right leg until your thigh is parallel to the floor while still bending your knee and flexing your toes. Slowly lower your feet to the floor and then do the same movement by lifting your left leg.
- Make sure you straighten your back and engage your core muscles as you do this move.
- You have completed 1 rep of the movement after lifting your left leg 1 time and your right leg 1 time.
Step 3. Do the bridge posture
Lie on your back on the floor bending your knees. Contract your glutes to lift your hips and lower back off the floor until your body forms a straight line from your knees to your shoulders. Make sure you activate your core muscles and straighten your back. Lower your buttocks to the floor slowly without arching your back.
- For a more challenging exercise, hold dumbbells by your hips.
- Keep your neck relaxed and bring your shoulder blades together.
- By now, you've done 1 rep of the movement.
Step 4. Use dumbbells and a resistance band to increase the intensity of the exercise
The butt doesn't stand out yet if you train for only 1 or 2 weeks. You will need to train regularly for several months while gradually increasing the intensity, for example using dumbbells and resistance bands.
- For example, do a squat or lunge while holding 1 dumbbell with your left hand and another with your right. If you're just starting out, use 1-2 kg dumbbells and increase the weight little by little.
- For a more challenging workout, loop one end of the resistance band around your ankle and the other end around your thigh before lifting your legs back in a table posture.
- In addition, you can train your glutes by doing deadlifts or lifting your legs back using cables to train weights or resistance bands.
- Remember that exercises to build muscle should be done until the buttocks feel sore. Usually, you need to do 2-5 sets of each movement, 10-15 times per set.
Method 3 of 3: Wearing Clothing that Accentuates the Buttocks
Step 1. Wear underwear that is lined with foam rubber so that the buttocks look rounded and prominent
Buy underwear that is lined with foam or padding to accentuate your butt. Choose the right size for you or wear tight clothes to show the changes in the shape of your buttocks. Wear high-waisted leggings or a tight dress to show off your round butt.
- Panties with foam rubber padding make a very different butt shape, but you'll need to get used to it when you start wearing them. Instead of looking awkward because you're worried, style up while having fun with your new look!
- As an option, wear a corset that makes the buttocks stand out.
Step 2. Wear tight jeans with a small back pocket and a heart-stitched lower back
This model of pants makes the buttocks look round and prominent. Look for jeans that have a heart-shaped lower back stitch, rather than straight. Make sure the back pocket is much smaller than the buttocks and fits over the most prominent buttocks.
- The back pocket which is slightly tilted inwards makes the buttocks seem prominent.
- Trousers that are loose or have a ruffled waist do not expose the curves of the body.
Step 3. Wear tight leggings to expose your curves
Leggings according to body size can change a flat buttocks to be round and solid. Do not hesitate to wear bright colored leggings that make the buttocks look more attractive.
- Yoga leggings and pants are great for working out, grocery shopping, and hanging out with friends.
- Leggings that are given bisban at the connection of the material on the lower back make the buttocks seem more attractive.
