How to increase that booty!!

By-Shelja Francis 

Who doesn’t like curves?? Having a sexy figure is not only attractive but also boost a women’s self confidence. Talking about booty first thing that comes to mind is Kim kardarshian. Her extra large booty gave her a lot of attention. No I’m not talking about implants, I’m talking about some real healthy gains, Now you must be thinking how’s is it possible? Answer is yes it is!! You just need to do a little hard work. Gyming is the only and the ultimate solution for that curvy figure you always dreamed of, there are a number of workouts that can help you get that booty!!

(every workout needs to be done correctly as improper form may cause injury, please consult a gym trainer if you perform them in your gym and read properly while performing it at home or YouTube and watch a video)

SQUATS:-  
This workout is not only good for your glutes but is good for your overall health 

The whole idea is to do the form correctly to hit the target muscle it is like bending and sitting on a chair pushing your hip behind without bending your knees, going deep down then getting up and squeezing that glutes inside to get touch muscle well, as you master it you need to push yourself further and add some light weights to get your goal, perform 3-4 sets of 12-15 rep 

  

2) LUNGES:-
Lunges is performed by standing with Dumbbells in both of your hand then, holding dumbbells at your sides. Step forward, kneeling down until your front thigh is parallel to the ground, but not allowing your rear knee to touch the ground. Press with your forward leg and either step forward with your rear leg, or step back with your forward leg. Do the same with your other leg. Perform sets of 3 to 12 reps per leg.

  

3) DONKEY KICKS:-
Get on all fours on mat (hands under shoulders, knees under hips).

Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

Lower knee without touching the floor; lift again. Do 15 reps and 3-4 sets Switch legs and repeat.

  

4) SUMO SQUATS:-

Stand with your feet wider than hip-width apart, toes slightly turned out, holding a dumbbell in front of your chest. Squat down as low as you can, keeping your heels on the ground and your back straight. Press back up to standing. That’s one rep. Do 15 reps total, 3-4 sets increase your weights gradually as your strength increases for better results.

  
               

5)BRIDGES:-
Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Tighten your stomach and glutes. Now Raise your hips up to create a straight line from your knees to shoulders. You have to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. You may need to begin by holding thebridge position for a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in the incorrect position. 3-4 sets of min 15 rep

  

  

You can perform these workouts on your leg day or at home 2 times a week. After few months or years you might end up having a booty like Jen settler my favourite fitness model, her booty is famous around the world! check her image below! 

  

There are many benefits of doing these workouts it triggers not only the particular muscle but relaxes your mind. It is believed that exercise reliefs stress and also is good for the skin, Trust me all these workouts are worth your effort and time do give it a try and see the changes in your mind body and soul.

Image sources:-1,2,3,4,5,6

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