Download ArticleDownload ArticleThis article was co-authored by Danny Gordon. Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
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Bubble butts stand out for a reason. The round, perky, and bubble-like shape is an attention-grabber that’s envied by men and women alike. Squats and glute exercises like lunges and kickbacks are a great way to start building your bubble butt. You can also add weights for an extra challenge! Work out 2-3 times per week and include 12-16 repetitions of each exercise to get the best results. If you are after an instant butt enhancement, wear padded underwear or form-fitting clothes.
Steps
Learn proper squatting technique. Stand with your back straight and your feet hip-width apart. Bend your knees at a 90° angle and push your hips back. Do not let your knees go past your toes. Keep your knees aligned above the middle of your foot. Straighten your knees to return to your starting position.[1]- Keep your hands on your hips.
- The motion is similar to sitting down in a chair.
- 1 repetition is 1 squat.
Perform narrow squats for a simple glute and quad workout.[2] Stand up straight with your feet together and raise your arms out in front of you. Bend your knees at a right angle and squat down as far as is comfortable before returning to your original position.[3]- Keep your knees and hands together while you squat.
- 1 squat is 1 repetition.
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Try drop squats for a quick glute and hamstring workout. Stand up straight with your arms by your sides and your feet together. Lower yourself into a squat position with your knees at right angles to the floor and your arms stretched out in front of you. Your feet should be shoulder-width apart. Then, jump back up to the standing position.[4]- 1 squat is 1 repetition.
Do tip toe plié squats for an equipment-free glute exercise. Start with your feet flat on the ground, slightly wider apart than your shoulders, and your toes at a 45° angle. Place your hands on your hips. Bend your knees into a wide-leg squat, squeeze your butt, and raise your heels from the floor. Gradually bring your heels to the ground and straighten your knees again.[5]- Aim to bend your knees far enough to create a right-angle with your calves and thighs. This requires a lot of balance, so you might want to start by holding onto a wall.
- This movement is 1 repetition.
Try low jump squats for a weighted challenge. Place your feet together and squat at a 90° angle. Keep squatting as you jump and land with your feet shoulder-width apart. Then jump back into your starting position. Stay squatting for the whole time.- You can hold a dumbbell or weight horizontally in front of your chest once you have perfected the jump squat. Hold the dumbbell or weight close to your body with both hands so that it will not injure your wrists, elbows, or shoulder joints.
- 1 low jump squat is 1 repetition.
Bret Contreras, Certified Strength and Conditioning SpecialistSculpting a bubble butt requires targeting the three main glute muscles with exercises like squats, deadlifts, hip thrusts, and lunges. Use weights and bodyweight, focus on good form, mind-muscle connection, and progressive overload to effectively work the glutes. Get enough protein too. It's not just about the exercises, but how you do them. Hit all three glutes — maximus, medius and minimus - to build that round, lifted shape.
Perform lunges for a simple glute workout. Stand with your arms by your sides and your feet hip-width apart. Begin with your left foot, lunging forward and bending your knee 90°. Let your right knee almost brush the ground. Push off of the floor hard with your left foot to return to a standing position and repeat on the same side. Do a full set before switching to the other leg.[6]- Keep your knee aligned above your ankle joint on the leg that is lunging forward.
- Hold a dumbbell or weight in each hand for an extra challenge.
- 1 repetition is 1 lunge with each leg.
Do glute kickbacks for a core and glute workout. Begin on your hands and knees on the ground, with your wrists under your shoulders and your knees below your hips. Raise 1 knee up until your thigh is parallel with the floor. Keep your knee bent and flex your toes. Slowly bring your knee back to the original position and repeat the movement with the other leg.[7]- Keep your back flat and your core engaged throughout the workout.
- 1 glute kickback with each leg is 1 repetition.
Try glute bridges for a simple glute exercise. Lie flat on your back with your knees bent. Squeeze your glutes to lift your butt and lower back from the ground, until your hips align with your torso and thighs. Keep your core stabilized and your spine neutral. Slowly lower your back and hips until your pelvis reaches the ground. Don’t round your back as you lower it.[8]- For an extra challenge, hold a dumbbell or barbell between your hip bones.[9]
- Make sure that your neck is comfortable and keep your shoulder blades tucked in.
- This movement is 1 repetition.
Increase your exercise intensity with weights and exercise bands. Simply doing a few exercise for a week or 2 will not give you a bubble butt. You will need to do these exercises over the course of months and increase your intensity over time. Adding resistance to these exercises using weights and bands is a great way to add intensity.[10]- For example, you could hold a dumbbell in each hand while doing squats or lunges. Try starting with a 5 lb (2.3 kg) dumbbell in each hand and increase the weight as your strength grows.
- Loop 1 end of an exercise band around 1 foot and the other end around your thigh before you begin doing glute kickbacks to add resistance.
- Try other weighted glute exercises, such as deadlifts or rear leg lifts using cables or resistance bands
- Keep in mind that building muscle requires fatiguing your glutes, which might require 2 to 5 sets of 10 to 15 repetitions for each exercise.
Try padded underwear for an instant bubble butt. Purchase either padded panties or butt-enhancing pads to try out. Choose a size that is comfortable for you and wear tight clothes to see the transformation. Try tight, high-waisted jeans or a bodycon dress to show off your new butt.[11]- Padded underwear can make a dramatic difference to your butt. It can take some getting used to, so try not to feel self-conscious and instead have fun!
- Alternatively, try padded shapewear.[12]
Choose tight jeans with small pockets and heart-shaped seams. The type of jeans you wear can make your butt look perkier and rounder. Look for jeans with rounded rather than straight heart-shaped seams above your butt. The pockets should be much smaller than your butt and located on the fullest part.- Pockets that angle inward slightly create a fuller illusion.
- Loose or saggy jeans won’t accentuate your figure.
Wear tight leggings to enhance your curves. Well-fitted leggings can quickly transform a flat butt to round and perky. Don’t be afraid to use bright colors and styles to bring attention to your butt.[13]- Leggings and yoga pants are great for working out, running errands, and informal gatherings.
- Leggings with ruching along the back seam can enhance your butt even more.[14]
How Do You Build Glutes?
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Tips
- It may take a few weeks or months to see results but stay persistent with your workouts![15]Thanks
Warnings
- To prevent injury, always seek professional fitness advice if you have trouble doing the exercises.Thanks
References
- ↑ https://www.skimble.com/exercises/34-squats-how-to-do-exercise
- ↑ Danny Gordon. Certified Personal Trainer. Expert Interview. 18 October 2019.
- ↑ https://www.skimble.com/exercises/2127-narrow-squats-how-to-do-exercise
- ↑ https://www.skimble.com/exercises/1017-drop-squats-how-to-do-exercise
- ↑ https://www.skimble.com/exercises/1151-plie-squats-with-tip-toes-how-to-do-exercise
- ↑ https://www.skimble.com/exercises/2242-lunges-how-to-do-exercise
- ↑ http://www.groundedstrengthpt.com/build-a-bubble-butt/
- ↑ https://www.skimble.com/exercises/922-floor-bridge-how-to-do-exercise
- ↑ https://www.skimble.com/exercises/2275-barbell-glute-bridge-how-to-do-exercise
- ↑ https://www.cosmopolitan.com/health-fitness/how-to/a6370/squat-mistakes/
- ↑ https://www.goodhousekeeping.com/beauty/fashion/a47046/padded-underwear-for-a-bigger-butt/
- ↑ https://www.nytimes.com/2013/10/02/booming/do-these-pants-make-my-rear-end-look-flat.html
- ↑ https://womenosophy.com/tricks-make-butt-look-awesome
- ↑ https://www.cosmopolitan.com/health-fitness/a22166134/scrunch-butt-leggings/
- ↑ Danny Gordon. Certified Personal Trainer. Expert Interview. 18 October 2019.
About This Article
To get a bubble butt, start a regular exercise program with a focus on squats, which will help build your glutes. While you should begin with a small number of repetitions, such as 5 or 10, try to increase your repetitions to 12 or 16 during 2 to 3 workout sessions a week. You could also try jump squats to increase the difficulty of the exercise. Once you’ve got the hang of squats, try performing them with weights to build more muscle. If you want to show off your butt more, try wearing tight, high-waisted jeans or a bodycon dress. Alternatively, wear tight leggings with bright colors to draw more attention to your butt. To learn more, including some different exercises you can perform for your glutes and other muscles, read on!
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