Most of the women these days dream of getting a bigger and toned butt. Tightly toned and big butt is the latest symbol of woman beauty. But the biggest issue is that instead of adopting natural ways to get a bigger butt most of the women tend to go for cosmetic surgery which is a very dangerous option. Below mentioned exercises are going to help to you get a bigger butt in 15 minutes in a very easy and simple manner inside the comfort of your home.
All you need to do is to follow the below mentioned exercise for at least three times a week for just 15 minutes. Along with these exercises, you are also going to need some supplements and a proper diet plan.
First of all you need to do a few of the warming exercises in order to get in the proper spirit of exercise.
First of all you have to do a series of “jumping jacks” in order to warm up your body. In this exercise you have to raise both of your arms in the air and bring them near each other while spreading your legs at the same time. You have to do this procedure while jumping. You have to repeat this exercise for at least twenty times.
The next exercise is known by the name of “side leg lifts”. In this exercise, you have to stand straight in one place and raise the knee of your right leg at your waist length and then touch it with the elbow of your right arm by drawing your arm below near the level of your waist. You have to repeat this exercise with both legs for at least twenty times.
The third exercise is known by the name of “oblique toe touches”. Raise your hands straight in the air at your shoulder height and then you have to touch the opposite side toes with your hands. Just twist your torso each time, bend towards your left toe and touch it with your right hand. You have to do the similar step with your right toe by touching it with your left hand. Keep in mind to touch both of your toes in a single step and then touch both of your toes while doing the next step. You have to repeat this exercise for twenty times.
Next exercise is known as “waist trimmers”. You have to start from the right size and twist your torso to the extreme left side. You have to repeat this exercise for twenty times.
Butt enhancing exercises
The first exercise is called “Dumb-bell lunges”. You have to pick up your dumb bells and land on each of your knee simultaneously while raising your dumbbells in your hands to the shoulder level. You can also do these exercises with your bicep curls. This exercise must be repeated for at least 10 to 12 times. You must be careful not to pressurize your toe with the weight of your knee.
Next workout is known by the name of “dumbbell squats”. You are going to squat in a sitting-on-a-chair position while raising the dumbbells to the shoulder height in your hands. At first you can do this exercise for at least 8 times but later on you can increase it to 12 times.
Now you will have to lie down on the exercising mat and go for the “bridge” exercise. You have to fix your feet firmly on the ground in knees rising position. Next you need to steadily raise your butt from the ground and keep it in the air for two to three minutes and then come back to the laying position. You need to repeat this exercise for 10 to 15 times. While raising your butt, you need to squeeze your butt muscles to make them firm.
Now you will be doing the “lying abductions” by lying on your side. Now you need to stretch your body in a 45 degree angle, so you can easily see your feet. Next you can either rest your head on your arm or prop it high in the air. Now you need to separate your both feet from one another at the distance of one inch. You need to keep your hind legs together but you need to separate your feet. Now you need to raise your legs high, with your feet apart for around ten times. Now you have to lie down on the opposite side and repeat the same procedure again for ten times.
Now you need to get your giant exercise ball and lie on the ball with your tummy facing towards the ball for “On ball leg lifts”. Your feet must be touching the ground in a firm manner. You must first raise your right leg high in the air and then put it to the ground. Next you must raise your left leg high in the air and then put it on the ground. You need to squeeze your hips with each leg-raising. You need to repeat this procedure for at least twelve times.
Now you need to roll forward while lying on the ball with your tummy facing towards the ball for “On ball hip lifts”. You must adjust the upper portion of your body on the ground by supporting your body by settling the elbows down. While the lower half of your body must be settled on the ball. You must raise your legs backward in a 90 degree position. You need to raise your legs high while squeezing your butt for at least 12 times.
Now you again need to get back to the “side leg raises” by lying on the floor mat. You just need to stretch yourself in the 90 degrees angle and raise your outer leg high in the air while keeping the lower leg firm on the ground. You need to repeat this exercise for 12 times.
While lying in the same above mentioned position, you need to go for the “side leg pointed toe raises”. You just need to point your feet towards the sky and repeat the above mentioned procedure for 12 times. You need to repeat the seventh and eight workouts in the opposite sides too.
Next exercise is known by the name of playful puppy and it’s done by raising yourself face-down on all fours i.e. hands and knees. Now move your one knee on the outer side from your body and raise it as high as you can for 12 times and repeat the similar position with the other leg.
Now you have to remain in the same above mentioned position for the “back leg lifts”. You need to raise one leg up high in the air and bring it above your head. You need to do this for 12 times and then repeat this procedure with the other leg for again 12 times.
This exercise requires you to lie flat on your mat and do the “swimmies”. During the exercise, you need to raise alternate leg and arm at the same time. For instance, you will have to raise right arm and left leg and then left arm and right leg at the same time. You need to follow this procedure for 20 times.
The next exercise also requires you to lie down on your mat with tummy facing downwards; this exercise is known by the name of “superman”.
You need to lie straight on the mat and raise both of your arms and legs up high in the air at the same time for around 10 times.