How to have a badonkadonk

How to have a badonkadonk

 

References

In this article: Exercise to have a remarkable badonkadonk Take care of yourself Know how to highlight it Related articles References

In recent years, the rounded buttocks (also called badonkadonk) has conquered the world of women's fashion. Many celebrities like Beyoncé, Jennifer Lopez and Kim Kardashian are often credited as the very first to start this trend. Even though the potential for having a badonkadonk largely depends on your genetics, you still have a real possibility of building muscle and accentuating your rear end through exercise, following a certain diet and choosing well. your clothes.

 

 

 

Part

1

Exercise to have a remarkable badonkadonk

1

Focus your exercises on your butt. Any good combination of strength and core exercises will help tone and shape your posterior. However, if you want to have a badonkadonk, you will have to really focus on your buttocks, the underlying muscles of your buttocks.

Any movement that pulls your body up uses the glutes. You can really make your butt look bigger and more curved by growing your butt with specific muscle-strengthening exercises.

2

Use weights. One of the most effective ways to shape your butt (or any muscle for that matter) is to lift heavy weights 2-3 times a week. For this type of exercise, use weights as heavy as you can handle and do five sets of five reps.

Make sure the weights are really heavy, so the last set of reps will be slow and hard to accomplish.

There are fitness experts who believe that popular programs that say to perform 8-12 reps are outdated. They believe that it is more effective to do fewer repetitions, 5 at the most, but using heavier weights [1] .

3

Learn to squat . Squats, especially those with dumbbells, are the most indicated physical exercises to build a wide and rounded rear end. However, before adding more weight lifting to your routine, you need to perfect your basic squat technique.

Starting position: stand up straight, chest out and head straight, your chin should be parallel to the floor. You should also have your feet hip-width apart, with your toes pointing slightly outward.

Execute the squat: be sure to maintain the correct posture (back straight, chest out and head up) as you bend your knees and gradually lower your rear end towards the floor. You can save yourself from awkward standing by pushing your knees out and concentrating your weight on your heels [2] .

As you lower your butt toward the floor, you need to make sure your knees aren't over your toes. Draw an imaginary line between your toes and don't let your knees go past it. If you do not take this precaution, you risk injury.

Most people usually stop when their legs are bent at 90°, with their thighs parallel to the ground. However, you can and should go lower [3]  !

When you're as low as you can be, return to your starting position. Be sure to exhale as you come back up pushing into your heels.

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4

Perform squats with bars. Hold a barbell across your shoulders with both hands, just a few inches from your neck. While holding this bar you will lower yourself as much as you can without letting your knees go past your toes. As you come back up, squeeze your butt to target the butt muscles [4] .

It may be helpful to use a squat rack to perform the exercise more safely [5] . If you are unsure if your gym has a squat rack, you can ask one of the attendants. Most gym staff will be more than happy to teach you how to use equipment, so don't be afraid to ask!

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5

Use more back-friendly squat techniques. If you have shoulder or back problems, you can replace the barbell squat with other variations with dumbbells or a leg press [6] .

Dumbbell variation: Do the squat while holding a heavy dumbbell in each hand. Just hold the weights in your hands alongside your legs. You don't need to move them or do anything else. Make sure you keep your back straight and have a solid base, like with any squat exercise [7]  !

Variation with the leg press: lie down on a 45° leg press machine. Only your heels should be placed on the outer corners of the platform, and your toes should point at 45°. Using a wide-spread leg press will focus the work on your butt muscles rather than your quadriceps (leg muscles) [8] .

 

 

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6

Do lunges with dumbbells. There are experts who claim that lunges and squats are the right exercises to build a plump butt [9] . You can do lunges without holding weights, but having them will definitely get you better results. To perform a lunge perfectly, you must do the following [10] .

Stand upright with your back straight, chest out and chin parallel to the floor. You should have your feet hip-width apart and your toes pointing forward.

Bring your right foot forward about 70 centimeters, and lower yourself until both your legs are bent at 90°. The shin of the leading leg should be straight and the knee of the trailing leg should be a few inches off the ground.

Support yourself on your left leg to return to your initial position with your right leg.

As with squats, you need to be careful that your knee doesn't go past the line formed by your toes when you bend your leg, or injury could result.

To enhance the effect of a lunge, just as you would with barbell squats, hold the heaviest dumbbells you can in each hand and let your arms hang down by your sides as you perform the exercise. . You should normally feel tired after 5 reps.

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7

Perform plyometric exercises. The latter, such as jumping lunges, jumping squats or box jumping (jumping with landing on a bench), will not only help you strengthen your muscles, but also speed up your metabolism and burn calories [11] . What matters here is to execute the movements explosively. For example, here's how you might do a jump squat [12]  :

take the starting position as if you were to do an ordinary squat (feet apart, back straight, head and chest well out) then cross your arms on your chest,

while inhaling, lower yourself as you would for a normal squat, until your thighs are parallel to the floor, or even lower,

Pressing the balls of your feet back up, jump as high as you can while exhaling.

As soon as your feet touch the ground, lower yourself again and then jump up. The number of repetitions will depend on your physical condition. To get a good indication of this, do the exercise until you feel like it's impossible to do the last rep.

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8

Use your butt whenever possible. Think about how you use your butt in every activity you do. For example, if you're running on a treadmill, do it at an inclined angle to better work your legs, ankles, and most importantly your butt muscles [13] [14] .

You even have the option of working your butt while you're sitting at your desk or standing in a line. It might earn you a few sneering glances, though, if someone notices what you're doing! Wherever you are, alternately contract and relax your left buttock and your right buttock.

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9

Vary your activities often. By varying what you do each day, you can continue exercising without straining your muscles. For example, you could work your arms every two or three days, and alternate with your legs.

You could also do smaller-scale physical exercises like Pilates, swimming, or yoga on rest days [15] .

Part

2

Take care of yourself

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1

Be prepared to invest the necessary time in it. Achieving a broad, well-rounded rear end and a slim waist to the point of being called a badonkadonk requires dedication. Be prepared to eat consistently healthy and exercise every day, if only a little.

Celebrities like Beyoncé, J Lo or Kim Kardashian who are the precursors of badonkadonk all claim that they exercise every day for at least an hour [16] [17] [18] . All of their training programs are roughly split between cardio and strength exercises.

 

 

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2

Always make sure to warm up and cool down. Whenever you exercise, it's important that you warm up before you start, and also cool down when you're done [19] . The exact kinds of movements you'll do to cool down or warm up will depend on the exercises you're performing [20] .

Before doing core exercises, you should do some gentle, slow aerobic movements. For example, you could walk or take short strides. To cool down, you could take more short strides or walks and then stretch.

Before you do strength training, do a cardio exercise that will work all the muscles in your body, especially the ones you'll be focusing on that day. To cool down afterwards, jog at a slow pace or walk, then wrap up with stretches.

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3

Give your muscles time to recover between sessions. Your muscles need to rest to repair themselves and grow. Having a rest day does not imply not exercising at all. Rather, it means that you will change exercises so that you don't work the same muscles every day, which could have led to injury or muscle overload [21] .

It is important that you listen to your body. If you're tired, sore, or fed up with your exercise routine, your body may be telling you it needs a break [22] .

How often you rest your muscles will depend on your physical condition. If you're new to exercise, you might need to rest your muscles very often at first, and then as you get stronger, you'll need less rest time [23] .

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4

Eat healthy foods. Studies have shown that physical exercise alone is not enough to lose weight. If you want a flat stomach in addition to a wide butt, you need to eat healthy and drink plenty of water.

Opt for lean proteins (vegetables, chicken, fish), good fats (avocados, olive oil, almonds), fresh fruits and vegetables, and whole, unprocessed foods in general.

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5

Make sure you have enough protein. These are what make up the muscles. Therefore, if you want to grow your muscles, you need to eat enough protein .

Good sources of protein include lean meats like fish or chicken, nuts, and protein shakes (rice and hemp protein powders can boost your protein intake and keep you from the bloat that accompanies the consumption of dairy products).

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6

Try not to lose too much weight. If you exercise and eat properly, you may notice that you are losing weight. That's a good thing, as long as you don't get too skinny! A woman who has a badonkadonk is the complete opposite of a skinny model.

Free yourself from your blockages in relation to having cellulite and accumulated fat in your posterior. Those who love badonkadonks care more about the size, shape and the way you stand, than the firmness of your buttocks.

For example, Kim Kardashian openly states that she loves her buttocks formed with cellulite [24] .

Part

3

Know how to highlight it

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1

Wear jeans that bring out your rear end. The presentation is important in the look of a wide and plump posterior. Investing in a pair of jeans that fit you perfectly is key to increasing your badonkadonk and its appeal [25] .

Opt for jeans with a Brazilian belt. These are low-waisted jeans with a very short closure (no more than a few centimeters).

If you have a slim waist, high waisted jeans will show off and accentuate your badonkadonk.

Jeans with small pockets or patterns on the buttocks will help make your bottom look bigger [26] .

 

 

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2

Wear snug but stretchy pants. Whatever pants you wear, make sure they are made of spandex. The more stretchy they are, the better.

This is especially important to take into account when choosing a pair of jeans, because it is in your best interest that they hug the shape of your posterior without making it too tight or making it appear small.

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3

Consider having custom made dresses and skirts. If you have a badonkadonk, you might have a hard time finding clothes that fit you perfectly, especially if you have a small waist. With tailor-made clothes, you will be sure to have exactly what you need.

Kim Kardashian has all of her dresses custom made, and they are designed to give her bottom a nice shape .

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4

Stir it up! A badonkadonk attracts not only by its shape, but also by the way it moves. Thanks to your exercises, you might have gained more vigor in your step!

Learn how to walk like a diva.

Take dance classes (belly dancing or hip-hop). This will let you know how to wiggle your butt with pride while getting yourself in good physical shape.

Advice

If you notice you're getting tired of squats, plyometrics and the like, there are several other types of exercises you can do to get a great badonkadonk (e.g. kickbacks and glute bridges or glute bridge ).

Remember that even if someone is attracted to your pretty behind, your personality is the only thing that will keep them by your side. It's not the end of the world if you can't get a badonkadonk.

If you have a plump butt, be proud of it and work on it!

 

 

Warnings

When exercising, always listen to your body. There is a difference between pain and fatigue. If you feel pain in your legs, knees, or anywhere else while exercising, stop immediately.

The badonkadonk fashion has led some people to have implants placed in their buttocks. If you are considering any type of plastic surgery, you should first consult a licensed surgeon who can provide you with plenty of referrals. A poorly made buttock implant can cause you pain and disfigurement. Also, once this fad passes, you would be stuck with something you don't want!

If you have health problems, and even if you don't, consult a doctor before starting a new fitness program.