How to have a badonkadonk (with pictures)

Over the past few years, the plump butt (also known as badonkadonk) has conquered the world of womenswear. Many celebrities like Beyoncé, Jennifer Lopez and Kim Kardashian are often referred to as the very first to start this trend. Even though the potential for having badonkadonk largely depends on your genetics, you still have a real possibility of building muscle and accentuating your rear end by exercising, following a given diet and choosing well. your clothes.

Steps

Part 1 of 3: Exercise for a Great Badonkadonk

Step 1. Focus your exercises on your glutes

Any right combination of strength and core exercises will help tone and build your bottom. However, if you want to have a badonkadonk, you will need to really focus on your butt, the underlying muscles of your butt.

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

Step 2. Use the 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 kind of exercise, use weights as heavy as you can handle and do five sets of five repetitions.

Make sure the weights are really heavy, so that the last set of reps is slow and difficult to accomplish.
There are some fitness experts who believe that popular programs that say 8 to 12 reps are no longer relevant. They think it's more effective to do fewer reps, 5 or less, but using heavier weights.

Step 3. Learn how to squat

Squats, especially those with dumbbells, are the best exercise for building a large, rounded butt. However, before you add more lifting weight to your routine, you need to perfect your basic squat technique.

Starting position: Stand up straight, chest out and head straight, with your chin parallel to the floor. You should also have your feet hip-width apart, with the toes pointing slightly outward.
Perform 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 hindquarters to the floor. Pushing your knees outward and concentrating your weight on your heels can help keep yourself from standing.
As you lower your butt back to the floor, you should be careful that your knees are not above your toes. Draw an imaginary line between your toes and don't let your knees go beyond it. Failure to take this precaution could result in injury.
Most people usually stop as soon as their legs are bent 90 °, with the thighs parallel to the floor. However, you can and should go lower!
When you are as low as you can be, return to your starting position. Be sure to breathe out as you come back up pushing off your heels.

Step 4. Perform barbell squats

With both hands, hold a bar over your shoulders, 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 buttocks to target the butt muscles.

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

Step 5. Use squat techniques that are more gentle on the back

If you have shoulder or back problems, you can replace the barbell squat with other variations with dumbbells or a thigh press.

Variation with a dumbbell: do the squat while holding a heavy dumbbell in each hand. Just hold the weights in your hands along 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, just like with any squat exercise!
Variant with thigh press: lie down on a 45 ° thigh press machine. Only your heels should be placed on the outer corners of the platform, and your toes should point at 45 °. Using a widely spread thigh press will cause the work to be concentrated on the buttocks muscles rather than your quadriceps (leg muscles).

Step 6. Do lunges with dumbbells

There are experts who claim that lunges and squats are the right exercises for building a bouncy rear end. You can do lunges without holding on to any weight, but having them is definitely going to get you better results. To perform a lunge perfectly, you need to do the following.

Stand upright with your back straight, chest protruding and chin parallel to the floor. You should have your feet hip-width apart and your toes facing forward.
Bring your right foot about two feet forward, and lower yourself until both of your legs are bent 90 degrees. The shin of the forward leg should be straight and the knee of the left leg should be a few inches off the floor.
Support yourself on your left leg to return to your starting position with your right leg.
As is the case with squats, you must be careful that your knee does not go over the line formed by your toes when you bend your leg, otherwise it could cause injury.
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 alongside your body as you perform the exercise.. You should normally feel tired after 5 repetitions.

Step 7. Perform plyometric exercises

These last ones, like jump lunges, jump squats or box jumps (jump with landing on a bench), will not only help you to strengthen your muscles, but also to increase your metabolism and to burn calories. What matters here is to execute the movements explosively. For example, here's how you could do a jump squat:

take the starting position as if you were to do a regular squat (feet apart, back straight, head and chest well out) then cross your arms over your chest,
while inhaling, lower yourself down as you would for a normal squat, until your thighs are parallel to the floor, or even go lower,
putting pressure on the soles of your feet to come up, jump as high as you can while exhaling.
As soon as your feet hit the ground, lower yourself again and then jump. The number of repetitions will depend on your physical condition. To get a good indication of this, do the exercise until you feel like you can't do the last rep.

Step 8. Use your glutes whenever possible

Think about how you use your butt in every activity you do. For example, if you are running on a treadmill, do so at an inclined angle to better work your legs, ankles, and most importantly your butt muscles.

You even have the option of working your buttocks while you're sitting at your desk or standing in a queue. It could, however, earn you a few mocking looks if someone notices what you are doing! Wherever you are, alternately contract and relax your left buttock and your right buttock

Step 9. Vary your activities often

By varying what you do each day, you can continue to exercise without straining your muscles. You could for example 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 the days you rest

Part 2 of 3: Take care of yourself

Step 1. Be prepared to invest the necessary time in it

Getting a wide, well rounded hindquarters and a slim waist to the point of being called a badonkadonk takes some involvement. Prepare to have to eat consistently healthy and exercise every day, even just a little.

Celebrities like Beyoncé, J Lo or Kim Kardashian who pioneered badonkadonk all claim that they exercise for at least an hour every day. All of their training programs are roughly split between cardiology and strength training exercises

Step 2. Always be sure to warm up and cool down

Whenever you exercise, it is important that you warm up before you start, and cool down after you finish as well. The exact kinds of movements you are going to do to cool down or warm up will depend on the exercises you are performing.

Before doing heart exercises, you should do a few gentle, slow aerobic movements. For example, you could walk or take short strides. To cool off, you could take more short strides or walk and then stretch.
Before weight training, do some cardiology exercise that will work all the muscles in your body, especially the ones you will be focusing on that day. To cool off afterwards, jog at a slow pace or walk, then curl up with stretches.

Step 3. Give your muscles time to recover between sessions

Your muscles need to rest to repair and gain volume. Having a day off doesn't mean not exercising at all. Rather, it means that you will change your exercise so that you don't work the same muscles every day, which could have led to injury or muscle strain.

It is important that you listen to your body. If you are tired, sore, or fed up with your exercise program, your body may be telling you that it needs to take a break.
How often you rest your muscles will depend on your physical condition. If you are new to exercising, you may need to rest your muscles a lot at first, and then as you get stronger you will need less rest.

Step 4. Eat healthy foods

Studies have shown that exercise alone is not enough for weight loss. If you want a flat stomach in addition to a large butt, you need to eat healthy and drink plenty of water.

Choose lean protein (vegetables, chicken, fish), healthy fats (avocados, olive oil, almonds), fresh fruits and vegetables, and whole, unprocessed foods in general

Step 5. Make sure you have enough protein

These are the ones that make up the muscles. Therefore, if you want to build muscle, you need to eat enough protein.

Some good sources of protein include lean meats like fish or chicken, nuts, and protein cocktails (rice and hemp protein powders can boost your protein intake and keep you from bloating. accompanies the consumption of dairy products)

Step 6. Try not to lose too much weight

If you exercise and eat properly, you may notice that you are losing weight. This is a good thing, as long as you don't get too skinny! A woman with a badonkadonk is the complete opposite of a skinny model.

Free yourself from your blockages from having cellulite and fat accumulated in your butt. Those who like badonkadonks care more about the size, shape and the way you hold, than the firmness of your butt.
For example, Kim Kardashian openly declares that she loves her cellulite buttocks.

Part 3 of 3: Knowing how to showcase it

Step 1. Wear jeans that bring out your hindquarters

Presentation is important in the gait of a broad and plump posterior. Investing in a pair of jeans that fit you perfectly is key to increasing your badonkadonk and its appeal.

Opt for jeans with a Brazilian belt. These are low rise jeans with a very short closure (no more than a few centimeters).
If you have a slim waist, high waist jeans will highlight and accentuate your badonkadonk.
Jeans with small pockets or patterns on the buttocks will help make your bottom look bigger.

Step 2. Wear tight, but stretchy pants

Whatever pants you wear, make sure they're made from spandex. The more stretchable they are, the better.

This is especially important to take into account when choosing a pair of jeans, as it is in your best interest that they conform to the shape of your bottom without making it too tight or looking small

Step 3. Consider having custom dresses and skirts made for you

If you have a badonkadonk, you might have a hard time finding clothes that fit you perfectly, especially if you have a slim waist. With tailor-made clothes, you can be sure you have exactly what you need.

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

Step 4. Stir it up

A badonkadonk attracts not only by its shape, but also by the way it moves. Thanks to your exercises, you may have gained more energy in your walk!

Learn how to walk like a diva.
Take dance lessons (belly dancing or hip-hop). This will let you know how to move your butt with pride while still getting in good physical shape.

Advice

If you notice that you tire of squats, plyometrics and the like, know that there are several other types of exercises you can do to have a great badonkadonk (e.g. kickbacks and glute bridges or gluteal bridges.).
Remember that even if someone is attracted to your pretty butt, your personality is the only thing that will keep them by your side. It’s not the end of the world if you don’t manage to have a badonkadonk.
If you have a bouncy rear end, be proud of it and work it out!

Warnings

When exercising, always listen to your body. There is a difference between pain and fatigue. If you experience pain in your legs, knees, or anywhere else while exercising, stop everything immediately.
The fashion for badonkadonk has led some people to have butt implants. If you are considering any type of plastic surgery, you should first see a licensed surgeon who can provide you with many references. A poorly made buttock implant can cause pain and disfigure you. Also, once this fad is gone, you would find yourself stuck with something you don't want!
If you have any health problems, and even if you don't, see a doctor before starting a new fitness program.