Having a toned and shapely bum is a popular fitness goal for many people. If you’re looking to build a bigger bum in a short amount of time, you need a well-structured workout plan that focuses on building strength, size, and definition in the glutes. Here’s a 6-week program to help you achieve your goal.
6-Week Exercise Routine for a Bigger Bum
Here is a 6-week exercise routine that can help you achieve a bigger bum:
Week 1-2: Bodyweight Exercises
During the first two weeks, you will focus on bodyweight exercises to build a foundation for the more challenging exercises in the following weeks. Here are some exercises to include:
- Squats: Stand with your feet shoulder-width apart and lower your body by bending your knees until your thighs are parallel to the ground. Make sure to keep your back straight and chest lifted.
- Lunges: Step forward with one leg, keeping your front knee over your ankle and your back knee bent towards the ground. Return to your starting position and repeat with the other leg.
- Glute bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
Here is an example of a 2-week long plan to incorporate the exercises.
Week 1:
Day 1 – Workout A: Warm up with 10 minutes of cardio, then complete 3 sets of 12 reps of squats, followed by 3 sets of 12 reps of glute bridges. Finish with 10 minutes of steady-state cardio.
Day 2: Rest day
Day 3 – Workout B: Warm up with 10 minutes of cardio, then complete 3 sets of 12 reps of lunges, followed by 3 sets of 12 reps of hip thrusts. Finish with 10 minutes of steady-state cardio.
Day 4: Rest day
Day 5 – Workout A: Warm up with 10 minutes of cardio, then complete 4 sets of 10 reps of squats, followed by 4 sets of 10 reps of glute bridges. Finish with 10 minutes of steady-state cardio.
Day 6: Rest day
Day 7: Active rest day with light cardio or stretching
Week 2:
Day 8 – Workout B: Warm up with 10 minutes of cardio, then complete 4 sets of 8 reps of lunges, followed by 4 sets of 8 reps of hip thrusts. Finish with 10 minutes of steady-state cardio.
Day 9: Rest day
Day 10 – Workout A: Warm up with 10 minutes of cardio, then complete 4 sets of 8 reps of squats, followed by 4 sets of 8 reps of glute bridges. Finish with 10 minutes of steady-state cardio.
Day 11: Rest day
Day 12 – Workout B: Warm up with 10 minutes of cardio, then complete 4 sets of 10 reps of lunges, followed by 4 sets of 10 reps of hip thrusts. Finish with 10 minutes of steady-state cardio.
Day 13: Rest day
Day 14: Active rest day with light cardio or stretching
Remember to fuel your body with proper nutrition and rest for optimal results.
Week 3-4: Resistance Band Exercises
Resistance bands can add an extra challenge to your workout routine and target your glutes from different angles. Here are some exercises you can include:
- Banded squats: Place the resistance band around your thighs just above your knees. Perform squats as described in week 1-2, making sure to keep the band taut throughout the exercise.
- Banded side steps: Place the resistance band around your ankles. Step sideways with one foot, keeping tension in the band, and follow with the other foot.
Perform each exercise for 3 sets of 12-15 repetitions.
Week 5-6: Weighted Exercises
In the final two weeks, you will incorporate weighted exercises to challenge your glutes even more. Here are some exercises you can include:
- Deadlifts: Stand with your feet hip-width apart and a barbell in front of you. Lower your body by hinging at your hips and bending your knees. Stand back up, squeezing your glutes at the top of the movement.
- Weighted lunges: Hold a pair of dumbbells at your sides and perform lunges as described in week 1-2, but with the added weight.
Perform each exercise for 3 sets of 10-12 repetitions.
Diet and Rest
It’s important to note that building muscle is not just about exercise. Your diet and rest also play a big role in achieving a bigger bum. Make sure to consume enough protein to support muscle growth and get enough rest to allow your muscles to recover and grow.
Conclusion
Getting a bigger bum takes time and consistency, but it’s achievable with the right exercises and a proper diet and rest. Incorporate this 6-week exercise routine into your fitness regimen and you’ll be on your way to a bigger, toned bum.