The 5 Best Exercises For A Rounder, Firmer Bubble Butt

Thanks to superstars like Kim Kardashian or the Queen Bee herself–Beyonce–having a round, firm and voluptuous backside is in vogue.

Every women wants a big sexy “bubble butt.”

This particular body part even has it’s own anthem. Bubble Butt by Major Lazer is the official salute to big booties everywhere.

Besides being able to stop traffic, fill out your favorite pair of jeans or look great in yoga pants, there are some real benefits to having a toned and tight tush.

Benefits of having a firm “bubble butt”:

The glutes are the fitness center of the body.  They are the largest muscle group and are involved in just about every lower body movement. Strong glutes provide the following functional benefits:

1. Prevention of knee and back pain
2. Improved athletic performance and overall mobility
3. Better regulation of menstrual flow
4. Reduced risk of injuries
5. Self confidence boost

The Bubble Butt Workout for Women created by Vitality Advocate shows you how to lift, firm and shape your booty in five simple moves:

1. Deep Squats
2. Straight & Bent Leg Cross Raises
3. Kick Squats
4. Single Leg Bridges
5. Side Squats

This Bubble Butt Workout should be done twice a week and can be modified to suit your individual needs. You can increase the intensity by:

• Adding weight by holding dumbbells
• Increasing or decreasing the speed of your reps
• Shortening the amount of rest time between sets
• Alternating the order of the exercises

When doing the Bubble Butt Workout, pay special attention to your form. Doing the movements incorrectly could put you at risk for injuries and slow your results.

When doing squats, try to ensure your knees stay behind your toes and you push through your heels. A common mistake made during this movement is shifting the weight too far forward and pushing through the toes. That small variation adds pressure too the knees and shifts the focus to the quads instead of the glutes.

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