If you want to know how to get a peach-shaped booty, you’ve come to the right place. In this article, you are going to learn about some exercises for a pear shape body type that will help you achieve your goals. They’ll also show you different ways of working out to know how to get a bigger butt and what works best for your lifestyle and schedule.
Hinge Hip Thrusts
Hinge hip thrusts are a great way to strengthen the gluteal muscles. These are the muscles that have the biggest impact on your booty’s appearance.
To do hinge hip thrusts, place your shoulders on a bench and your hands behind you for support. Then lift up until only your feet and upper back remain in contact with the bench. Your butt should be sticking straight up in the air while keeping your legs as straight as possible throughout this exercise. Hold this position for at least 15 sec before returning to the starting position. Perform three sets of 10 reps each day; add another rep each set if able, or increase weight if using dumbbells or barbells over time (and remember not to lean forward!).
Supplement experts like Legion Athletics say, “The glutes are one of the largest muscle groups in your body, and play a key role in many different exercises from back squatting to running to basketball.”
Donkey Kickbacks
You’ll need a mat or soft surface to do this exercise. If you’re in a gym, pick the spot closest to the wall and away from other people—you don’t want anyone accidentally kicking your ankles as they walk by.
Start on all fours with your hands under your shoulders and knees under your hips. Keep your back flat (like a tabletop). Focus on squeezing your glutes at the top of this movement—they should be feeling it! At first, try doing ten slow donkey kickbacks to get used to feeling the right muscles working. As time goes on, build up until you can do 20 slow repetitions comfortably with no pain or lower back discomfort.
Don’t let your knees come forward past your toes during an exercise like this one; they should stay directly below your hips while performing any hip flexor exercises like donkey kicks or fire hydrants.
Good Mornings
Good Mornings are a great exercise to build strength in your back, glutes, and hamstrings. Start with your feet hip-width apart and a barbell across your shoulders. Lower your torso until it is parallel to the floor, making sure to keep the lower back arched.
Also read: How to Choose The Right Treadmill For You
Deadlifts
Deadlifts are a great exercise to build your glutes, especially if you’re just starting out. They can be done with a barbell or dumbbells, but it’s important to keep your back straight and knees slightly bent.
You’ll want to make sure that the weights are heavy enough so that you’re working hard throughout the entire exercise. If you need help getting started on this one, try doing deadlifts with a barbell or dumbbells as opposed to with no weight at all—that way, you’ll have some resistance against gravity and have more control over the movement of each rep (this will help build muscle faster).
If you’re still unsure about deadlifts or are unsure about how much weight is right for them, talk with an expert trainer before attempting this move.
These exercises are perfect for your butt, but they’re not the only ones. If you want a complete workout, try incorporating some of these other moves into your routine: squats, lunges, glute bridges and Bulgarian split squats.