get a bigger butt

5 Best Exercises For Getting a Bigger and Firm Butt

For you, or everybody else out there with a flat bum... Getting that butt bigger is almost everything, good thing you don't have to go crazy with implants or un-natural procedures that poses threat to your health.

Either by going to the gym or right from your house, You can help yourself get a firm and bigger but by sparing time to perform some power exercise moves that does the job well.

Have you seen our 30-day bigger, round and firm butt challenge? It's an amazing resource.

Earlier on we also discussed some butt strengthening exercise for runners, They include step ups, weighted squats and so on. If you're on... A firm butt will definitely help your career.

Today's post is diving deeper into the question in everybody's mouth...

What are the exercises that helps me get a bigger and rounder butt?

We'll get to it shortly. To give you a quick run-down... Here are the exercise moves:

  • Squats -- With different squat variations.
  • Weighted Donkey Kicks
  • Bridges
  • Lunges
  • Reverse Flutter Kicks
  • Booty Kicks

Ready to give your butt wings? Lets get started.

best butt exercises

1. Squats

Squats are the KING of butt exercises. Barely will you see a butt workout that doesn't include squats. They're very popular and come in different types, variations.

If you're new to this exercise move, Then you might want to look at our simple guide on how to squat properly [5,400+ shares].

As mentioned above, there are different squat variations that serve different purposes and benefits to your body, The weighted squat for example is a move that strengthens your glute.

These are the list of squat variations that helps put your booty in the shape you want it:

  • The Pistol Squat
  • Squat and lift
  • Jump Squats and sometimes practice the weighted Squat move.

squat and lift

Here's the definitive guide to Jump Squats and here's a sweet diagram of what the real squat and jump from FitnessRX.

2. Weighted Donkey Kick

There's the donkey kick exercise and there's the weighted version that's even more effective.

This move has a way of working your entire body especially your butt... This move is illustrated below. Just Get the donkey kick move going, then add a dumbbell.

Weighted Donkey Kick Popusgar

The image above came from Popsugar.com's guide to butt exercises using dumbbells.

3. Bridges

Sometimes called glute bridges. Almost as popular as squatting, the "bridges" exercise moves comes in different variations all with one goal...

Helping you get a firm and bigger butt.

Lets take a quick look at the bridge variations that helps you in your journey to getting a bigger booty.

  • Glute Bridge with Dumbbell - Just the way we added dumbbell to squats.
  • Glute Bridge March -- Quite different and unique. You'll be replacing the use of a dumbbell with a march in this variation.

Here's a guide on how the glute bridge with dumbbell is done and embedded below is a YouTube video from Nikki Auckland on how to add a march to your Glute bridge exercise move.

Lets move on to other glute firming exercises.

4. Lunges

These guys have their own fair share of popularity among butt exercises. They're good for strengthening, sculpting several muscles in the body according to Wikipedia.

This exercise move is super effective in transforming your butt shape to a situation that warrants an "OMG!" exclamation. What makes this even sweet is that...

... this exercise move is super easy to get.

Lunges take care of a variety of muscles in your lower body, They include your:

  • Glutes
  • Calves
  • Quads
  • Hamstrings and so on.

Give your bum a boost by adding this exercise with squats Incorporated into your workout routine, you'll see amazing results.

5. Kick Moves

Yep.. Kick moves, In this article we're gonna be looking at three main kick move variation that sculpts and pushes out your booty. They are:

  • Donkey Kicks -- Quite popular.
  • Reverse Flutter Kicks
  • Booty Kicks

The three are very similar, works in different ways but the end result is focused on one goal; Helping you get that BOOTY.

Booty kicks work best with a chair, Here's an excellent article on nailing this exercise move and if you're going to be practicing the reverse flutter kicks, The diagram below shows exactly how your body and posture should be.

reverse flutter kicks

Image source: Womensfitness.co.uk

All the best and have fun building that booty.

detox naturally

Detox Naturally: 5 Simple Ways to Get Rid of Toxins In Your Body

If you haven't heard of the act of detoxifying your body yet or you've heard but haven't tried, This post is for you.

Quickly for the benefit of those who are just hearing this for the first time, Detoxification involves getting rid or flushing out toxins from some specific parts or your body in general.

These certain impurities pose a great threat to your health and can be made to leave with the aid of some cleansing ingredients.

Luckily this post isn't as complicated as most posts on detoxifying your body out there as this post is focused on how to detox naturally to get rid of toxins in your body without even knowing it.

Unlike most detox recipes that requires tons of ingridients.

While those are the best option, As they're ingredient focused and targets a specific part of the body, Click here to discover over 14 amazing detox water recipes that works.

You'll find these natural ways to detox your body listed below useful as well.

1. Up Your Water Intake

Water does more in the body than keeping you hydrated. It's nature's given and simply flushes out toxins in the body without you knowing. Apart from detoxification, wembd also states that water is essential for energizing your muscles.

As much as it's important to exercise to stay sharp, You need water during the process to chase fatigue away.

Since the body is made of 70% fluid, Our water intake makes sure flows throughout those hiding places the toxins are and flushes 'em out.

Some of those places include your skin, digestive tract and so on.

2. Take it Easy on Oils & Sugars

If you're in the process of detoxifying yourself then you might wanna rest back on these two for a while.

Foods that contain excess oil & fat usually gets in the way of the detoxification process that may be going on in your body.

This also applies to foods with tons of artificial sugar, caffeine to as they trigger some parts of your body to focus on other things apart from cleansing.

To encourage your detox process you could in turn switch to getting your sugar from fruits and minimize food which constitutes of these substances.

3. Sweat More

Anything that makes you sweat more but not stress.

Sweating is an excretion process, one of your body's way of passing out harmful substances in the body through the skin pores.

A good way to sweat more is to exercise more which ultimately leads us to talk about the many benefits of exercise.

remove toxins from your body naturally

4. Banish Stress

Like it or not, Stress causes more havoc to the body than you can ever think of.

Stress stops the body from doing the needful things like detoxification process. This is why enough rest and less stress is advised for better overall health and fitness.

5. Increase Your Fiber Intake

Fiber has tons of things it does for the body. we usually recommends foods high in fiber to our readers looking to lose weight fast, It's a no brainier.

eating fiber

It's also one of the necessary ways to get rid of toxins in your body.

A good vegetable source of fiber you should really look into is asparagus, Check out these metabolism boosting foods to discover a healthy asparagus recipe.

Guide: How to be finally fit...

This weight loss method will melt away one pound of fat every 72 hours. This system starts with a very short, easy-to-understand description of just how UNIQUE the female body is and why ‵conventional diets’ do not result in successful and rapid weight loss. (Click here to get the guide)

apples

13 Low Calorie Foods That Helps Lose Weight Fast in 2018

You've heard that to lose weight especially fast you have to consume foods with less or zero calories. If you're looking for a list of those type of low calorie foods to help your weight loss journey.

... Then you've come to the right place.​

Not only are these foods good for your health, They're delicious and you'll find snacking on them great for your overall health and fitness.

Your body will have no issue processing these foods, metabolizing them faster than foods which contain more calories.​

The List of Low Calorie Foods​ For 2017

Recently, we also published a list of foods for slimmer stomach, while this post is more comprehensive than that, You'll still find checking it out after this post very useful.​

So without further ado, Lets get started shall we?​

1. ​Asparagus

Asparagus is topping our list of low calorie foods. You might have seen a recipe for making asparagus as a food that boost your metabolism in this post we published earlier.

Asparagus goes with almost any food and is very rich in many vitamins & minerals  including ​fiber, folate, vitamin B1, vitamin K and so on. Asparagus is best prepared and eaten when grilled.

Can also be eaten raw when added to salads.

2. Apples

This is a no brainier, you must've seen this over 2000 times so we won't say much about it. Apples should be among your food list if not at the top.

It's considered one of the healthiest food on the planet rich in vitamin, minerals and antioxidants. They're also perfect for anytime snacking.​

Guide: How to be finally fit...

This weight loss method will melt away one pound of fat every 72 hours. This system starts with a very short, easy-to-understand description of just how UNIQUE the female body is and why ‵conventional diets’ do not result in successful and rapid weight loss. (Click here to get the guide)

3. Cucumbers

A single cucumber is made up of 90% water. Do you think such food will contain so much calories after that? Cucumbers are knovn to contain all sorts of vitamins ranging from vitamin B7, B5 and also some amount of biotin.

Cucumbers contain polyphenols which helps reduce cancer rate and calm stress levels. Not only is it good for weight loss, It has many health benefits to the body.

4. Lemons

Too much love for lemon right now.

Lemons are used to prepare wide range of ​healthy drinks and foods. From detox waters to healthy chicken recipes. In fact one of the most popular posts ever on Nutritionrealm is this one on the health benefits of drinking warm water with lemon every morning.

They're a good source​ of vitamin C and are friendly to your digestive health.

They're also super low in calories which makes it perfect for anyone who's looking to lose weight fast.​

Guide: How to be finally fit...

This weight loss method will melt away one pound of fat every 72 hours. This system starts with a very short, easy-to-understand description of just how UNIQUE the female body is and why ‵conventional diets’ do not result in successful and rapid weight loss. (Click here to get the guide)

5. Watermelon

These guys are basically the best, Filled with tons of nutritional benefits and water, watermelons are one of the go to foods when it comes to calorie constituents.

Sweet and healthy, and best when snacked on 🙂

This Super Simple Morning Habit "Accidentally" Melted 84 LBS Of Fat

This weight loss method will melt away one pound of fat every 72 hours. This system starts with a very short, easy-to-understand description of just how UNIQUE the female body is and why ‵conventional diets’ do not result in successful and rapid weight loss. (Click here to get the guide)

6. Kale

Considered a super-food and featured in our last post, Kale is an excellent option for weight watchers and giving its low cholesterol feature, It's perfect.

Kale is rich in vitamin C, K, and A. Also possesses antioxidants, Good for the body. Kale is best consumed with other foods or raw with salads.

These salad recipes has you covered.​

7. Celery

Celery is among the low calorie foods people who want to lose weight fast should care about. Mentioned in our list of clean eating snacks under 100 calories, Celery is among the healthy food containing...

You want to lose weight don't you?

This weight loss method will melt away one pound of fat every 72 hours. This system starts with a very short, easy-to-understand description of just how UNIQUE the female body is and why ‵conventional diets’ do not result in successful and rapid weight loss. (Click here to get the guide)

Vitamin K with a ​substantial amount of water. Celery is best consumed with soups or can be perfect when taken with peanut butter.

8. Oranges

Featured in our list of 11 fruits that aids weight loss, Oranges are known for it's richness in tons of vitamins such as vitamin C, B & A. Being a member of the citrus family, Oranges are also considered to contain a substantial amount of fiber.

They help you lose weight and stay healthy, refreshed and energized all day long.

9. Tomatoes

You want to lose weight don't you?

This weight loss method will melt away one pound of fat every 72 hours. This system starts with a very short, easy-to-understand description of just how UNIQUE the female body is and why ‵conventional diets’ do not result in successful and rapid weight loss. (Click here to get the guide)

tomatoes

Tomatoes are also regarded as foods containing very low calories, They do.

They contain Lycopene, This feature makes it among the foods that keeps cancer at bay, Also rich in vitamin C and one of the healthiest foods on the planet.

10. Cauliflower

You must've eaten something with cauliflower this year, If yes.. Keep it  up.

They're one of those similar vegetable to broccoli and it's very low in calories. Best cooked with other foods or eaten raw.

low calorie foods for weight loss

11. Carrots

Yes, carrots made this list of low calorie foods.

Guide: How to be finally fit...

This weight loss method will melt away one pound of fat every 72 hours. This system starts with a very short, easy-to-understand description of just how UNIQUE the female body is and why ‵conventional diets’ do not result in successful and rapid weight loss. (Click here to get the guide)

They're rich in vitamin A which is very good for the eyesight but they're also a great snacking option for people on their weight loss journey.

They contain tons of antioxidants and does a lot of good to the digestive system. Carrots are best eaten raw or prepared with almost anything ranging from rice to salads.

12. Onions

Onions produce a delicious flavor when added to foods. They're famous for their cardiovascular protection and support for the bone.

Best cooked with most foods or eaten raw... Perhaps sliced and sprinkled on grilled eats.

You want to lose weight don't you?

This weight loss method will melt away one pound of fat every 72 hours. This system starts with a very short, easy-to-understand description of just how UNIQUE the female body is and why ‵conventional diets’ do not result in successful and rapid weight loss. (Click here to get the guide)

13. Broccoli 

The last but not least on foods with almost no calorie is Broccoli.

Also considered a super food and one of the healthiest foods on the planet, Broccoli is super good for you.

They're super rich in vitamin and minerals and can reduce the chances of getting cancer. They're also used in making detox drinks and best eaten roasted or steamed.


Now that you know that there are some foods that are healthier than others and can help you lose weight, These thirteen low calorie foods are the best for you.

If you have any comments, Please leave them below.

And don't hesitate to share this post if it has helped you one way or the other.​