One of the most prominent benefits of butt exercises is that they contribute to strengthening the muscles of the back and legs, and this is what increases your endurance, It also prevents you from developing back pain and other joint pain. So what are the best exercises for the butt?

And how many times a week should you do buttocks exercises? We will also know how long it takes to enlarge the butt? Does too much sitting affect the buttocks?

The best exercises for butt?

There are many exercises that work to build muscles for the butt, including:

• Squat exercise of all kinds
• Deadlift exercise
• Bridge exercise
• Lunge exercise

How long does it take to get a bigger butt?

Butt exercises depend on increasing the size of muscle mass in it. Increasing muscle mass needs time, as it may take three months or more for the effect of exercise to appear, No one can tell you a specific time because this depends on a number of factors, including the number of repetitions and their inclusion of all the muscles in the buttocks, in addition to your protein intake in sufficient quantity for your body’s needs, sleep rate, amount of calories consumed, etc.

How many days a week do you have to do a butt workout?

It is always preferable to practice this type of exercise for 3 or 4 separate days a week with two days of rest, as rest days are days that work to heal the muscle and provide it with blood and oxygen necessary to form the muscles of the butt.

Does too much sitting affect the butt?

Sitting all day will make your butt flat, flabby and weak. When you sit for a long time, the blood will not flow actively, which affects your muscles because they don’t get enough blood flow.

As in all other types of exercises, The same is true when it comes to doing exercises for the buttocks and buttocks, There are important recommendations to consider to ensure that you perform excellently and get sure and guaranteed results. So what are the most prominent recommendations that experts give you?

Diversification in exercise: To get the best results while performing buttock and buttock augmentation exercises, Experts invite you to diversify your exercise to include aerobic and barbell training, known as resistance training and weight lifting. Diversification in the performance of exercises contributes to the elimination of fat on the one hand, And tighten the muscles and body on the other.

Proper nutrition: During exercise, we will advise people to eat adequate amounts of proteins because they contribute to muscle growth, Experts also invite you to stay away as much as possible from sugars and starches.

Butt and Flat Belly 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

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.

Secondly: Bridge exercise with weight

Dumbbell Floor Hip Bridge

How do I do this exercise?

• Lift your hips off the floor until your knees, hips and shoulders form a straight line.
• Squeeze your glutes hard and keep your abdominal muscles tight so they don’t hurt your back during exercise.
• Hold the bridge position for a few seconds before getting back to the starting point again.
• If you want, Apply weight to increase the intensity of the exercise.
• Repeat this exercise for 12 reps 3 rounds

Common mistakes for this exercise:

• You may think that pushing your hips as high as possible at the top of the bridge is best, But doing so often leads to increased stretching of your lower back.

• Do not press on the buttocks and tighten the abdomen from lifting up.

Third: 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.

Fourthly: Deadlift with one leg

Single Leg Deadlift

How to do this exercise:

• Start by standing with your feet hip-width apart. Hold the weight, The kettle bell or dumbbell with your hands in front of you.
• bend forward with pushing the hips, Convert your weight to one leg
• While sticking to the weight. Keep your legs slightly curved. Then slowly return to the starting position. Repeat the same steps, switching to the other leg.
• Repeat this exercise 15 repetitions for 3 rounds.

Common mistakes of this exercise:

• Curving your back: Keep your abdomen tight and your back flat during exercise to prevent strain on your lower back.
• Rotate your shoulders: Pull your shoulder blades back and down.
• Strain your neck: Don’t lift your neck to keep looking up as you lean forward. Keep your neck neutral to allow your gaze to follow the path of your movement, Until you end up looking at the ground lowering your torso

Fifth: hip push 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.

Sixthly: Plank

It is an exercise performed through a certain basic position that depends on lying on the abdomen so that it is raised from the ground, Leaning on the palms of the hands with the use of the forearms, And toes to lift the body from the ground.

But provided that the body is completely straight with tension of the abdominal, back and leg muscles, To avoid any pain that can result from the wrong anchor on the forearms and feet.

How do I do plank?

Start lying on your stomach with your forearms underneath, Keep your elbows just down your shoulders and your palms down. Use the abdominal and torso muscles to rise on your toes while keeping your legs and abdomen off the floor. Press your legs and butt muscles until your body stays in a straight line

How long should the workout be?

The ideal duration for plank exercise is at least 30 seconds. Also, the longer the duration, the more successful the exercise.

Common mistakes of this exercise:

Lowering the thighs

• When the abdominal and arm muscles begin to get tired, It is likely that the thighs are beginning to drop towards the pelvis, This puts pressure on the lower back.

• To correct this error, the position of raising the thighs above ground level must be maintained. With slightly compressed glutes, To achieve this, the feet can be moved slightly apart. This is to achieve a more stable and rigid base.