Butt Exercises for Skinny Women
Skinny women who want to increase the size of their butts have only one feasible option: butt exercises. Through butt exercises, you can increase the muscle mass of your behind area, giving yourself a rounder, fuller, higher behind. To fully benefit from a butt workout, target all major muscles of the butt, which are the gluteus maximus, the gluteus medius, the gluteus minimus and the tensor fasciae latae. Skinny women tend to lack the muscle strength to perform exercises with heavy weights, so it is best to use body-weight exercises. Realize that without the proper nutrition, especially protein and carbohydrates, you will not be able to reap the benefits of a resistance training workout.
Find a raised platform, such as a gym bench. Stand in front of it. Step up, one leg at a time, until you are standing on the bench. Carefully step backward down to the floor where you started. Repeat nine times and switch legs so that you can perform the move 10 times with the other leg being the first to step up. Rest for two minutes and repeat twice. This exercise works the gluteus maximus, which is the largest muscle in your buttocks.
Angled Side Bridge Hip Abduction
Find a stable horizontal bar that is positioned at a height somewhere on your torso. In a gym, the smith machine or squat rack will be suitable. Grab the bar with one hand and turn to the side so that you are able to lean toward the bar with your arm supporting your weight. Move your feet farther away from the bar and lean with your arm supporting a proportion of your bodyweight. Bend your hips sideways, toward the floor so that you feel a stretch. From here, kick the leg farthest away from the bar upward and away from your body. Kick to the side, not in front. As you kick, straighten your body. Return to the start position. Repeat this exercise nine times, switch legs and perform 10 times. Rest two minutes and repeat the whole process twice. This exercise hits all the secondary muscles in your behind: the gluteus medius, the gluteus minimus, and the tensor fasciae latae.
Lie on your back with your legs straight. Raise both legs slightly off the floor, bending the knees only slightly. Kick your legs up and down a total of 20 times. Bring your legs to the floor and rest for two minutes. Repeat twice. This exercise hits the tensor fasciae latae in addition to a number of other muscles located in the hips and waist.
This exercise should be done on a reverse hyper-extension bench, which is a bench that has grips extended in front. Lie on the bench stomach-down and hold onto the grips. From here, kick your legs backward and up, keeping your knees straight. Slowly return to the original position. This exercise hits your upper thighs in addition to your butt.
Eat well and eat at a caloric surplus. To build muscle, include an adequate amount of both carbohydrates and proteins in your diet. Protein is the key to building muscle, so include enough of it -- approximately 1.5 grams of protein per pound of body weight -- in your daily diet. Healthy fats, such as nuts and seeds, and micronutrients, such as those found in fruits and vegetables, are also important in maintaining overall body function. As you are skinny and want to build muscle, eat approximately 500 more calories than you are used to eating. The combination of these nutrients and volume of food will lead to efficient muscle growth.
Having obtained a Master of Science in psychology in East Asia, Damon Verial has been applying his knowledge to related topics since 2010. Having written professionally since 2001, he has been featured in financial publications such as SafeHaven and the McMillian Portfolio. He also runs a financial newsletter at Stock Barometer.