Don’t believe in those magical pills like maca….try protein shakes or protein bars, because they can provide enough protein for bigger butt. Protein helps you recover faster from exercise and start shaping your hips and butt. You can get protein from eggs, fish, turkey, beans, and so on.
Exercise 1: SQUATS
Stand with your feet shoulder-width apart and your arms stretched forward, then lower your body until your thighs are parallel with the floor.Your knees should be extended in the same direction as your toes.
Exercise 2: BENCH GLUTE KICKBACK LEFT
Start with your right knee and your hands on a bench, put your hands directly under your shoulders, then kick your left leg back until it is parallel to the ground …..do this about twenty times and switch to the right leg.
Exercise 3: LUNGES
Stand with your feet shoulder-width apart and your hands on your hips. Take a step forward with your right leg and lower your body until your right thigh is parallel with the floor. Then return and switch to the other leg.
Exercise 4: DONKEY KICKS
Start on all fours with your knees under your butt and your hands under your shoulders. Then lift your left leg and squeeze your butt as much as you can.
Exercise 5: BUTT BRIDGE
Lie on your back with your knees bent and feet flat on the floor. Put your arms flat at your sides. Then lift your butt up and down.
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Exercise 6: SIDE LUNGES
Stand straight with your feet together. Move your right leg to the side, then lower your body while keeping your left leg straight.
Exercise 7: PILATES CLAMSHELL LEFT AND RIGHT
Lie on your right side with your head resting in your right arm and knees bent. Lift your left knee upward while keeping your heels touching, then go back to the starting position. Then switch to the right.
Exercise 8: ROUNDHOUSE SQUATS KICKS
Stand with the feet shoulder-width apart ..put your arms in front if your chest to keep your balance. Then do a squat, and when you come up, kick your left leg to the side.
Repeat the exercises and then switch to the right leg.
Exercise 9: PLIE SQUATS
Stand with your hands on your hips and feet a little wider than shoulder-width apart. Then lower your body until your thighs are parallel to the floor.
Your knees should be extended in the same direction as your tiptoes.
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Exercise 10: DOUBLE KNEES TO CHEST
Lie down in your back with legs extended. Bend your knees and bring them up towards your chest; hug your knees with both hands, hold for few seconds.