Did you know that having big buttocks can be a good thing? Studies have actually shown that women that have more thighs and butt are at a lower risk of diabetes, heart disease, and other obesity-related conditions.

“The protective properties of the lower-body fat depot have been confirmed in many studies conducted in subjects with a wide range of age, BMI, and co-morbidities,” the researchers wrote in the International Journal of Obesity.

The study also showed that having a bigger butt is connected to higher levels of omega-3 fats, which help the brain to function and leptin.

So, we are here to show you the best exercises to lift and round your buttocks.

6 Exercises That Lift and Round Your Buttocks

1. Glute Bridges

Lie on your back with the knees bent and the arms at the side. Then, lift the butt, lower back, and upper thighs off the floor and squeeze the butt muscles. Keep the abdominal muscles tight and lift your body until the hops become parallel with the knees. Make sure you hold for a few seconds before you put your body back down. Do this for three sets of ten repetitions.

2. Donkey Kicks

Get on all fours with the hands under the shoulders and the knees under the hips. Put the left leg on the floor and lift the right one at a 90-degree angle until your foot becomes parallel to the ceiling. Make sure you keep the right foot flexed and squeeze the butt muscles.

Bring the leg back down without touching the ground. Repeat for ten reps.

3. Sumo Deadlifts

Start with your feet apart, toes pointed out, and a barbell next to the feet. Then, bend the knees and reach down for the barbell, while the back and chest are straight. Press through the heels and bring the weight up near the hips. Make sure you thrust the hips forward and squeeze the butt. Do this in four sets of ten repetitions.

4. Bulgarian Split Squats

Grab one chair and rest the tip of the left foot on it. Then, bring the right leg in front of your body at a lunge-length. Afterward, lower the body in a lunge position until the left knee touches the ground and the right knee is parallel to the ground.

5. Walking Lunges

Stand with your feet at shoulder-width apart and the hands at the hips or down by the sides. Then, step with one leg forward and go down until the rear knee touches the ground. Make sure you bring the rear foot forward and stand back up. Finally, bring the opposite foot forward and repeat for three sets of ten repetitions on each side.

6. Swimmers

Lie down on your stomach and lift both of your legs off the ground. Squeeze your glutes as hard as you can. Then, reach the arms forward with the palms facing downward a few inches above the floor. Raise the left leg and right arm in the air, like you are swimming. Do this on the other side as well and switch back and forth.

Good luck!

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Did you know that having big buttocks can be a good thing? Studies have actually shown that women that have more thighs and butt are at a lower risk of diabetes, heart disease, and other obesity-related conditions. “The protective properties of the lower-body fat depot have been confirmed in many studies...