g on sand requires 1.6 times more energy. That intensity will work your butt and core well.
Also worth noting is that running as a form of exercise burns muscle more than it builds it. It burns so much energy, and your muscles have to feel that.
Even if your butt is mostly muscle, your body will use it, especially if your running is long distance.
A study conducted among 30 male participants had them run 10, 21 and 42 kilometres. At the end of the long-distance running, it was noted that muscle damage increased among the runners with distance.
The study concluded that long-distance running could actually inhibit muscle growth, and the butt being a muscle, yours might appear smaller.
If you want to keep running, you have to eat food that builds muscle like proteins to replace the muscle you lose while running.
You also have to incorporate lower body exercises that work the gluteal muscles and help your butt bigger.
Here are 5 such exercises.
5 EXERCISES TO MAKE YOUR BUTT BIGGER
Getting killer results in your butt has led to an industry with record numbers of surgical procedures growing every year. Gimmicks flood our feeds, and fast schemes promising fast results don’t stop.
Intentional and smart exercising can give you better natural-looking results. Results that are so good they almost look suspicious.
The exercise that receives the most accolades when it comes to lower body action is squats. On top of that, we will look at lesser-known exercises that offer just as good results.
Add resistance bands to your exercise because it makes the muscles work even harder.
Most places sell the bands in a set with difficulty levels that will suit everyone from beginners to veterans.
On to how to make your butt bigger:
GLUTE ACTIVATION FIRST, ALWAYS
In the same way, runners warm-up to loosen tight muscles and maximize their efforts from the get-go, butt exercises need the same. This is especially important as the butt’s primary function is sitting down.
Clamshells and glute bridges are some of the best exercises for activation. This YouTube video shows you how to do this and has an added doctor’s perspective on maximizing the exercise to gain the most you can.
This exercise can be done at home and needs you to be on all fours. Anyone with back or knee issues should first find out from their physicians if it’s safe for them.
If you’re able to purchase a yoga mat, these exercises will be more comfortable and safer for your knees.
This exercise involves all your major hip movements at once and will also engage your core. This is why this is one of the most effective exercises.
Here is a good video on how to do this.
Hip abductors target areas where people lack the most strength. Weakness in the hips can cause activity-related injuries.
This exercise has many variations. This is how you do it.
You may look a little strange or feel a little silly doing this because you have to thrust your hips while lying down, but the results are worthwhile.
Here are 5 variations on these exercises.
This is also a perfect exercise for your core and pelvic floor.
RUN, CHANGE THE TERRAIN, CHANGE THE MODE
Ditch the cabros and pavements and find a way to create resistance even as you run.
Skipping the lift and running up the stairs carefully will do the same. You can also take off on the sand on a beach.
Sprints do wonders for the backside. One or two 10-second sprints after your run should help.
The most important thing to consider as you exercise the butt has the proper form. It’s better to do fewer quality repetitions than pump up your speed.
Most importantly, be realistic and fair to yourself.
Training muscles take time. Pushing yourself for drastic unrealistic results will make you lose your morale and isn’t good for your mental health.
Does running make your butt smaller? Well, it can, and it cannot. And that answer makes a little more sense now.[related_posts_by_tax posts_per_page="4"]