© Provided by Business Insider Inc Khloe Kardashian The INSIDER Summary:The Kardashians have helped make it popular to have a large butt.Their trainer Gunnar Peterson told INSIDER that adding weights to your workout is crucial to making your butt bigger.He recommends adding weights in the form of dumbbells, a barbell, or kettlebell while doing squats and lunges.To stretch and contract muscles in different directions, he suggests doing squats and lunges in different motions — and not just forward and backwards — such as twisting.The Kardashians are far from the first — or only — women to have shapely butts, but they have contributed to making it popular to have one.
To find out how to exercise your way to a bigger butt like the Kardashians, INSIDER spoke to their trainer Gunnar Peterson, who has worked with several members of the Kardashian-Jenner family including Kim, Khloe, and Kendall.
Peterson shared his advice for how to get a larger behind — and it turns out, it's actually very simple.
"You have to lift weights," he told INSIDER. "You have to overload the body in order for it to adapt to the stimulation."
The trainer explained that adding weights to your workout routine can make all the difference.
"You can do body-weight squats all day long but you'd be far better served to load up with some dumbbells or a barbell or a kettlebell and then add some strong plyometric work to that," he said. A plyometric workout involves repeating fast movements that lengthen and then contract muscles, like jumping or squatting.
Khloe — who appears to work out with the trainer the most — does her squats with a lot of weight.
Squats are one of the workouts that Peterson suggests doing, along with lunges — though he emphasized that, in addition to doing these with weights, it's important to do different types of squats and lunges to work the muscle in more than just one direction.
He recommends doing "squats and lunges in different planes of motion, so it's not always sagittal plane," or "straight-ahead." The sagittal plane is one of three planes of motion, that's enabled by moving forward or backwards (for example, reverse or forward lunges are sagittal plane movements).
"You want to lunge to the side, you want to lunge twisting," he said. "Those are all real-life movements that should be embraced at the gym, and I would do those all with weights."
Peterson explained that "your body having to decelerate that weight" is the key to it changing. As he tells his clients, it really boils down to lifting weights and working hard.
Weight lifting seems to have paid off for Khloe.
So if you find that however many squats you do, your butt isn't getting any bigger, you should probably start loading up on weights.
It goes without saying that if you haven't lifted weights before you should start with lighter weights and build yourself up to heavier ones gradually — and let yourself recover after an especially strenuous weight lifting session.
Having a bigger butt might make you look good, but being doubled over in pain will probably not.
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