Big bottom or Kim Kardashian’s bottom! A raised and taut backside or a backside without sagging ، Many phrases I have heard from women and girls who wanted to increase the size of the buttocks.
Of course, the buttocks carry one of the largest muscle groups in the body, and it apparently consists of 3 basic muscles. If we target them properly, we can clearly increase and enlarge the size of these muscle fibers. For this purpose, I offer you 3D bottom exercises. Yes, 3D, this is what I always recommend! Because every muscle in this bootom moves in certain directions and thus helps you shape the butt properly. For example, if you want to increase the size of the buttocks from the side, you should operate the gluteus medius muscle and the gluteus minimums muscle. And we remind you that you should not overexercise the buttocks with one exercise such as the squatting exercise or known as the squat exercise to enlarge the buttocks, as this may lead, for example, to the appearance of the shape of the beetle or known as HIP DIPS, or for example, it may lead to an exaggeration in building the front thigh muscle instead of focusing on the muscles of the buttocks
So I chose for you a set of exercises that will help you get the perfect butt. I must mention that building anything is much more difficult than destroying it. Don’t you agree with me?? The same thing applies to building muscle mass that requires time and patience, especially the buttocks muscle. It really needs a deep belief in exercise and continuing to do the same thing for months or maybe years. But believe me, the results are impressive and create an addictive feeling of desire to continue.

Second: Diet is a very deep and important topic for every person who needs to enlarge any muscle in the body. Because the term “excess” itself means eating a high amount of calories. Are you ready for that? Or do you need to lose some centimeters from the size of the waist or abdomen? It’s okay, my dear! Even if you are ready to enlarge, focus on your exercises that will be provided to you now and the appropriate diet for you according to your goal, because by this we guarantee that we lose weight, but at the same time we build muscle mass and thus protect the buttocks from sagging and thus reveal the veil of fat on it and make it appear in the ideal shape that you desire.

The importance of glutes exercises

glutes exercises help stabilize the pelvis and prevent pelvic and hip stenosis that can lead to injury. But sometimes it comes down to the fact that you want a nice bottom. Since most of us sit at a desk all day hunched over a computer screen, Our glutes do not work properly when we move around and go about our daily lives. This can lead to lower back pain. hip pain, Even knee and ankle pain. You may not be able to lift weights or run as fast as you’d like.

by exercising the bottom muscles, You can support the base of your spine. This will also help stabilize your hips and guide you naturally into the proper position. Which prevents pain in the neck, lower back and surrounding muscles.

You probably wouldn’t associate your glutes with knee pain, But the human body is a very interdependent machine. And being particularly weak or strong in one area of ​​the body can have surprisingly powerful effects on other seemingly unrelated areas.

Having healthy glutes can help stabilize your hips, which will have an impact on how you walk. Instability of the hips may cause your knees to swing from side to side to compensate. Which may cause damage and lead to pain. The ankles will also be affected by this, But not to the same extent as the knees are affected.

What are the glutes muscles?

The glutes are the largest muscle group in the posterior chain and provide the primary strength for the lower body. The butt muscles consist of three muscles: Gluteus maximus, gluteus medius, and gluteus minimus. These three muscles work together to provide movement for the lower body, improving hip extension, and rotation. Strong butt muscles help you perform daily tasks and sports movements with ease.

Glutes exercises

Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.

First of all: Electric Treadmill

Treadmill Machine

We start our exercise by warming up by walking for 8 minutes on an electric treadmill . Walking is useful in strengthening the heart, improves mood, sleep, Walking with a certain slope rate can also strengthen the muscles of the legs, In general, walking helps to reduce the level of blood pressure, and increase bone strength, And relieves stress.

Common mistakes when using a treadmill are:

• Lean on the front handle or on the handles on both sides.

Second: the hip thrust exercise

Barbell Hip Thrust

Bar hip push-up is an exercise used to build glutes or glutes. It also indirectly targets other leg muscles such as the anterior thigh muscles.

A hip push-up is the perfect exercise if your goal is to build a bigger bottom.

How to do this exercise:

• Start by lying back on a bench and twisting the bar until it is at the fold of your hips (you can add 20 kg to the sides of the bar).
• Hold your feet on the floor and squeeze your glutes while raising your hips until your hips are a straight line with your knees.
• Lower your hips back to the starting position.
• Repeat this exercise for 5 sets, Each set is 20 repetitions.

Common mistakes of this exercise:

• Not performing the movement fully and descending the hip before locking the movement and reaching the hips to be in a straight line with the knees.

• Not squeezing the glutes: To ensure you get the most out of your hip push-ups, Focus on lifting your hips and squeezing your glutes.

Third: Bar deadlift

Bar Deadlift

How to do this exercise:

• Stand behind the bar and plant your feet. (Put a 2.5kg weight on both sides of the bar)
• Push your bottom back and lean forward slightly.
• Pull the bar close to your legs and lift your chest while contracting your core muscles.
• Pull the bar up while tightening your glutes.
• Push your bottom back and lower the bar.
• Repeat this exercise by pulling the bar up to your knees only for 3 rounds for each round of 10 reps
• Then repeat it again by pulling the bar while raising the chest and standing completely for 3 rounds as well, and for each round 10 reps.

Common mistakes of this exercise:

• stand far from the bar, Which leads to an increase in the load in the lower back when trying to lift the barbell off the ground, Which causes pain in the lower back. Place your feet under the bar so that your feet are hip-width apart
• Bending the back, as many of those who bend the spine incorrectly during the exercise, Keep your back straight.
• One thing that can be difficult to master while working out is activating the muscle tissue.
• To ensure you get the most out of your hip push-ups, Focus on lifting your hips and squeezing your glutes.

Fourth: leg curl machine

Leg Curl Machine

How to do this exercise:

• Set up the device so that the pads are comfortable for your lower back when sitting on them.
• put your legs on the padded arm so that it is just below the calf muscles, Set up the lap pillow so that it sits on your thighs just above your knees.
• Raise your legs so that they are straight in front of you and hold the side handles on the device. pull the padded arm down and back towards you as much as possible with your legs, And continue for a second, Then slowly return it to the starting position.
• Repeat this exercise 12 repetitions for 3 rounds.

Common mistakes of this exercise:

• The most common mistake in this exercise is to rush in motion as many lift the weight and then allow it to return too quickly.

Fifthly: Internal thigh stretching exercise

Hip Adduction Machine

How do I do this exercise?

• Sit down and place your back on the pillow with your spine in an upright position.
• As you exhale, squeeze the pads on both sides of the device and push the legs in.
• after the pads are close to each other, Carefully return to the starting position.
• Repeat the exercise for 30 reps

Common mistakes of this exercise:

• Back curvature: Consider pelvic position – do not allow the back to arch as this will tilt your hips

• If you can’t figure out how to change your pelvic position while sitting, Try changing the position of the trunk (i.e. leaning forward or pushing your back into the pillow).

Sixthly: Sumo squats

Sumo Squat

Sumo squats are a great exercise for the inner thighs and also work your glutes.

How do I do this exercise?

• Start in a standing position with your feet shoulder-width apart and your toes pointing at 45-degree angles. So that your feet are wider than shoulder width.
• Bend your hips and knees as in a sitting position. Keep your chest lifted and your knees out. Continue lowering until your thighs are parallel to the floor. Then stand back up to the starting position.
• Repeat this exercise for 20 reps

Common mistakes of this exercise:

• not placing the feet on the ground, Make sure not to lift your feet off the ground.

• not keeping the back straight, Or round your lower back while doing sumo squats.

Don’t forget your protein-rich meal after your workout