PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Hello Raphael,
I want to get a bigger butt. I don’t want to lose the one I have, but I would also like to add some lift to it. How and what type of exercises can I do to accomplish this, bigger with more lift? Also, how can I get rid of love handles? I would love to one day wear a bikini again, but also need to work on stomach area as well. Oh, and I love the site! Thank you — Angelique
Angelique,
I’m so glad you like the site! eDiets provides a lot of valuable information related to nutrition, fitness and many areas related to health and well-being.
In order to increase the size of your butt and add some lift to it, you’ll need to focus on only a few highly effective exercises: the squat, walking lunges and leg presses. These exercises aren’t easy, but they get the job done.
1. Squats
The squat is one of the best lower body exercises on earth. It works just about the entire lower body. However, leg positioning can assist in better isolating the glutes. If you position your feet about one to two inches wider shoulder width and squat to a parallel or just below parallel position, you’ll really feel those glutes being worked. Perform 10-12 repetitions.
In the video below, the model’s adductors (inner thigh area) cave in towards each other on the first few practice reps. Don’t allow that to happen. You’ll see the model correct the issue once she performs the full 12 reps.
I prefer the barbell squat but you can also use dumbbells:
http://healthnews.ediets.com/video/fitness-videos/2008/10/02-intermediate-legs-dumbbell-squats.html
2. Inverted Leg Press
Place your feet somewhat high on the leg press platform in order to place more overload on the glutes. Your feet can be positioned at shoulder width or just little wider. Make sure you lower the weight just a tad below 90 degrees, but no more. We can’t forget that we need to protect the lower back.
Perform a set of 15 challenging repetitions. Make sure your legs are high enough on the platform so you can really feel your glutes on the lowering part of the movement.
3. Lunges
Stand with your feet hip width apart, place your hands on your hips sides, palms face the body. Take a large step forward, and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your front foot and return to the starting position, then do the same movement with the other leg.
Perform 12-15 reps each leg while alternating legs. Contract your glutes on the lowering of each movement.
http://www.youtube.com/watch?v=R66p-SyYVhE
Exercise Guidelines
I assume based on your question that you’re not an advanced exerciser, so follow these guidelines: Perform two sets of each exercise for the recommended number of reps on 2-3 non-consecutive days of the week for two weeks. In week three, add a set.
Each week, try to increase the amount of weight slightly if possible. Once the weight feels too easy and you can surpass the recommended reps, just add a small amount of weight (for the lunges you can add dumbbells — holding them while they hang by your sides). Your goal particularly on the squats and leg press will be to increase weight but still use perfect form. Correct form is essential! You may wish to get a spotter (someone to watch your form) as you perform the exercises when first starting.
Make sure to thoroughly stretch your lower body after the workout. Also, don’t forget to work the upper body too so you maintain balance in your symmetry and strength.
As far as reducing love handles (body fat that covers the oblique muscles), there isn’t a special exercise for that. Instead, it requires reducing body fat through cardiovascular exercise (3-5 days per week for 30-40 minutes) and a nutrition program that places you in a slight calorie deficit. If you’re struggling with the nutrition part of your program then consider joining eDiets. Our meal plans are easy and delicious.
Thanks, Angelique and best of luck in achieving your goals!
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked!
Email Page
