Grow Your Butt Fast With These 4 Exercises

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

Target muscles: glutes, hamstrings, quadriceps, hip adductors

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

Target Muscles: glutes, hamstrings, quadriceps, deltoids, triceps brachii

Do: 3 sets of 10 reps (each leg)

How to:

• Get into a wide split stance, with the toes of your back foot on a BOSU.
• Hold a dumbbell in your hand just above shoulder height with your palms facing in.
• Keep your torso upright, slowing down both legs to lower.
• As you return to the start, drive your arms up into full extension.
• Lower the dumbbells back to the starting position, and repeat for your set before switching sides.

3. Side Squat & Front Raise

Target muscles: glutes, hamstrings, quadriceps, hip adductors, deltoids

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

Target muscles: glutes, quadriceps, hamstrings

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, finish your set, then repeat the operation with your opposite legs on the BOSU.

Here’s Video How To Do Exercies: