5 Proven Exercises To Build a Bigger Butt

If you want to pump a little behind, you only need to know four letters: BOSU.

In simple terms, a BOSU - which means "both sides up" or "both sides used" is a half-exercise ball with a platform on the bottom, designed to maintain the user's balance. Standard exercises, such as squats and lunges, become more difficult because the body must not only perform the exercise, but also struggle to remain stable throughout the movement.

You change your center of gravity with each part of the representatives. When you step on the dome, the front leg is more and more tense and you further accentuate your quad. And because your front foot is elevated, the glutes of your back leg are also better activated.

Following a program that targets the difficult areas of tone while increasing the fundamental stabilization - like this shot - will increase your chances of getting the look you want. Do it two or three times a week using 10 to 15 pound dumbbells; as you progress, increase your resistance to continue to see the changes

1. Alternating Lunge:

Do: 3 sets of 12 representatives (each leg)

How:

With the dumbbells at your side, place your feet shoulder-width apart and the BOSU on the floor in front of you.
Keep your chest high and your shoulder blades back as you move forward, centering your foot on the BOSU dome and lowering to the maximum.
Press explosively on the starting position and repeat the operation with the opposite leg.

2. Split Squat & Press:

Do: 3 sets of 10 repetitions (each leg)

How:

• Enter a wide slit position, with the toes of your back foot on a BOSU.
• Hold a dumbbell in each hand, just above the height of your shoulders, palms facing you.
• Keep your torso upright by slowing down both legs.
• When you return to the beginning, push your arms in full extension.
• Lower the dumbbells to the starting position and repeat the operation before changing sides.

3. Side Squat & Front Raise:

Do: 3 sets of 10 repetitions (each leg)

How:

• Stand with both feet on the BOSU and hold a dumbbell in each hand, palms facing you.
• Place your left foot on your side and bend your knees while lifting the dumbbells in front of you.
• (Make the task more difficult: take a big step to the side and keep your legs straight on the BOSU.)
• Push back to the beginning and repeat.
• Once your game is over, switch sides.

4. Single-Legged Hip Extension:

Do: 3 sets of 12 representatives (each leg)

How:

• Lie face down, arms outstretched and one foot centered on BOSU.
• Lift your legs that are not working towards the ceiling and bend your knee.
• Push the heel of your foot into the BOSU and lift your hips.
• Take a short break and focus on gluteal compression during maximum contraction.
• Lower your back at the beginning, finish your set, then start again with your legs opposite on the BOSU.

5. BOSU Superwoman Extension:

Do: 3 sets of 10 repetitions (each side)

How:

• Balance on the BOSU on your hands and knees; your palms will be slightly forward of the center and your knees will be slightly backwards.
• Keep your arms straight and avoid turning the spine.
• Keeping your chin low, stretch one leg back and raise the opposite arm in front of you until both are parallel to the floor.
• Hold this position for two seconds before returning to the beginning.
• Finish all the reps using the same arms and the same leg before changing sides and repeating.

 

Here’s Video How To Do Exercies: