In recent months the term “big bubble butt” has become fashionable. This phenomenon has been around for a long time but was not known by this name. It occurs when the muscles have forgotten their functions, how to get a bubble butt, and help in the impact of the steps when walking or running. When your butt doesn’t do these things, it can cause back, hip, knee, and even ankle pain. And worst of all, we know where the problem comes from sitting too long! If you want it not to happen to you:
1.Work your quadriceps
Grab a foam roller — many gyms have — and loosen your quads, the muscles in front of your thighs. Rollover your quadriceps applying a little force, and this will stretch them, and your blood will flow better.
- Stretched out on the floor, place the roller under your thighs and stand up to do a plank.
- Push up and down with your arms so that the roller massages along with your quads. Do not forget that it is not acceptable to go above the knee.
- Continue this movement for 30-60 seconds.
2.Stretches the psoas
- Use the roller to stretch the psoas, one of the most useful hip flexors that, when tense or contracted, can inhibit the work of the glutes.
- Position the roller perpendicular to the spine at the sacrum’s height, the back of the pelvis.
- Pull your left knee toward your chest, keeping your right heel on the ground. You should feel a stretch in the front of your left hip.
- If you want to increase the stretch, put your right arm over your head and open your knee slightly to the left.
- Hold the position for 30 ‘and then switch legs.
3.Stretches the quadriceps
It would be best if you relaxed the rectus femoris, the part of the quadriceps that works with both the hip and the knee, and acts as a powerful hip flexor.
- Start as if you were going to ask your partner to marry you. If your knee that is on the ground hurts, put a cushion or towel underneath.
- Take a moment to find your balance, and once stable, bring your right hand back to catch your right foot. Pull your foot toward your pelvis to increase the stretch. If you squeeze your right glute, you will notice more of the stretch.
- Hold the position for 30 seconds. And slowly release your right foot and return to the starting position to do the same with the other leg.
4.Roll for your glutes
Massaging these inactive muscles will help wake them up and prepare them for the work to come.
- Stretched out on the floor, lift your legs and place the roller at the back of your pelvis.
- Grab the roller’s ends for stability and slowly twist your lower body to the left and then to the right to massage your rounder buttocks. Continue for 30-60 seconds.
- Adjust the position of your body until you find the point where it hurts. Direct pressure will help you release any contractures you have.
The pyramidal muscle, below the gluteus superior, extends laterally from the sacrum to the upper part of the thighs. It’s small, but if it doesn’t stretch, it can hurt a lot.
- Sitting on the floor, place the roller in the middle of the glutes.
- Use a short, hard roller and move the roller up and down for 30-60 seconds.
- To move the entire muscle, adjust your position by changing sides in the places that hurt the most, press for at least five seconds.
6.Work your glutes
Working on one leg flat on the ground and the other on your chest, you will make your butt killer and harder than a rock.
- Lie on your back and bring your left knee towards your chest with your hands clasped just below the knee. Lift the toes of the right foot up and press the heel against the floor to lift the pelvis and torso off the floor.
- To perform one rep, lower your back and pelvis to the floor and come back up.
- Aim for 12-15 reps on each leg.
7.Weighted donkey kick
Don’t focus on lifting your knee in this exercise. You have to move your thigh as far off the ground as possible. If it’s easier for you, you can also do it without weight.
- Get on all fours, hands at shoulder level, and knees at hips.
- Bend your right knee at a 90-degree angle and place a weight on the lower part of your knee.
- Slowly lift your bent leg toward the ceiling, squeezing your glutes. Your back should remain completely still and straight. The movement must be controlled and small.
- Return to the starting position to complete one rep, and try to do 15 reps on each leg.
This exercise does double duty. The glute of the front leg is worked while bending and straightening the knee. Actively squeeze your glute back to stretch your hip flexor back.
- Begin by placing your right foot on a bench, box, ladder, or chair, with your left leg straight. Make sure your left foot is properly positioned to maintain knee position when lowering your hips.
- Bend your left knee, squeeze your right glute, and lower your pelvis toward the floor.
- Press your left heel into the ground to straighten your left knee. The pelvis should move up and down, not back and forth. This completes one rep.
- Do 15 reps before switching legs.
8.Touch the ground on one leg
This move combines all the benefits of leg curls and single-leg deadlifts. And also, it is not harmful to the knees.
- Start standing with your full weight on your left foot.
- Keep your spine straight, and gradually go forward, bending your left knee and try to reach the ground with both hands. Tighten your abs and bring your right leg back to maintain body stability.
- Press your left heel toward the ground as you lift your torso to stand, bringing your right foot to the side of your left. So you will have done a repetition. You have to do between 12 and 15 with each leg.
This exercise is perfect for training your glutes as it mimics the movement of climbing stairs.
Stand in front of the step and place your right foot in the center.
Step up, pressing with your right heel as you bring your left knee forward and up.
Lower yourself back to the ground and switch legs to complete one rep. Do 20 in total.
Squats are the most typical exercise to work your legs and glutes, but if you tend to overload your quads, you need to focus on your glutes throughout the movement.
- Stand with your feet shoulder-length or slightly more comprehensive, and extend your hands forward for balance.
- Imagine that you have a chair behind you and pretend you want to sit in it. Keep your head forward, and don’t round your back.
- Try to get a position where your thighs are parallel to the ground, but without letting your knees go past the level of your feet.
- Push with your heels, feeling your glutes work, to get back on your feet.
11.Sidestep with rubber
The exercises above mainly focus on the gluteus superior. Still, this movement is ideal for working the gluteus Medius, located on the sides of the pelvis. This muscle stabilizes the pelvis and prevents too much back and forth movement. It will help you to get rounder bubble butt.
- Wrap a resistance band around your ankles. Start with a lighter band and gradually increase the resistance of the rubber.
- Start with your feet level with your hips and your hands on top of your hips.
- Get into a half squat, and start to go to the right, maintaining the rubber’s resistance when you spread your legs. Focus on keeping your pelvis level as you move sideways.
- Try to do ten steps with each leg three times in a row.