11 Best Exercises To Get Bigger Buttocks
Warm-up for 10 minutes before starting the following exercises to increase the size of your butt. You can use booty bands for additional resistance while you workout.
1. Squats
Target – Glutes, hamstrings, quads, and lower abs. How To Do
2. Barbell Squat
Target – Glutes, hamstrings, quads, and deltoids How To Do
3. Plie Squat
Target – Glutes, adductors, hamstrings, and quads How To Do
4. Weighted Lunges
via GIPHYTarget – Glutes, hamstrings, quads, lower abs, and calves How To Do
5. Weighted Glute Bridge
Target – Glutes, hamstrings, and quads How To Do
6. Single-Leg Bridge
via GIPHYTarget – Glutes, hamstrings, and quads
7. Donkey Kicks
Target – Glutes, hamstrings, and quads How To Do
8. Kettlebell Swings
via GIPHY Target – Glutes, hamstrings, quads, deltoids, and lats
9. Side Lunges
Target – Glutes, adductors, hip flexors, quads, and hamstrings How To Do
10. Scissor Kicks
via GIPHYTarget – Glutes, lower abs, and hip flexors How To Do
11. Hip Thrust
Target – Glutes, lower back, quads, hamstrings How To Do Following the exercises may help enhance the butts or make them appear bigger. However, it is important you know more about the safety of these methods.
Potential Risks And Precautions To Take
The exercises discussed in this article are safe and can be done at home. However, if you are a beginner, start slowly with just one set of each exercise. Gradually, when the exercises get easier, you can work up to two or three sets of each. Also, if you have any knee, ankle, or hip problems, consult a physical therapist before starting the exercises. You also need to know certain things prior. They are:
Always train your glutes as part of a well-balanced workout regimen to avoid muscle imbalance, tightness, poor posture, and injuries. Don’t train the glutes the same way every day. Vary the load and exercise type to get effective results. Always stretch properly before and after the workout to prevent tightness in the lower back. Ideally, you can do two glute-dominant training sessions a week along with low-intensity workouts. Poor form may increase injury risk. Therefore, consult a trained fitness expert before trying these exercises at home.
It’s important to follow a proper exercise routine that also includes ample time for muscle recovery. This helps support your fitness and allows you to avoid injuries. Let’s understand more about it in the next section.
Importance Of Rest And Recovery
Rest and recovery are important components of any fitness regimen, especially when aiming for muscle growth. During rest, your muscles have the opportunity to repair and rebuild, leading to increased strength and size. So, ensure you allocate enough resting time for your muscles to recover after workouts. Incorporating rest days and lighter workout days can prevent injuries and promote better overall outcomes. A good rule of thumb is to allow at least one or two rest days per week, depending on your training intensity and goals.
Understanding Body Types And Their Impact On Training
Body types, also known as somatotypes, are categorized into three primary groups:
Ectomorphs Mesomorphs Endomorphs
Understanding your body type can help you optimize your fitness routine and nutrition plan. Ectomorphs are typically lean and have a slender build with difficulty gaining weight. They often have long limbs and narrow shoulders. They may need to focus on increasing calorie intake to gain weight and build muscle. They may also benefit from shorter, more intense workouts with fewer repetitions and higher weights. Mesomorphs have a balanced physique with a naturally athletic build. They tend to gain muscle easily and have a square or rectangular body shape. Mesomorphs typically respond well to a variety of training styles and can build muscle and strength relatively quickly. They may need to focus on maintaining a balanced diet to avoid gaining excess fat. Endomorphs have a rounder body shape and tend to gain weight easily, especially in the midsection. They often have a larger frame and wider hips. To lose weight and build muscle, endomorphs may need to reduce calorie intake and increase physical activity. They may also benefit from longer, lower-intensity workouts focusing on cardio and strength training. While self-assessment can provide a general understanding of your body type, consulting with a fitness expert can offer more personalized guidance. They can develop a tailored workout plan that suits your body type and fitness goals. By understanding your body type and tailoring your workout and nutrition plan accordingly, you can increase your chances of achieving your fitness goals and making significant progress. Apart from exercising, you must also eat the right foods. Here are the food groups you must include in your diet
Foods To Eat To Get A Bigger Butt
1. Protein
Muscles are made of protein. So, if you are wondering how to get a big booty, adding protein to your diet might be the solution. Your glutes can certainly get help if you consume protein in adequate amounts (2). There are numerous ways of adding protein to your diet and satisfying your daily protein intake. Some good protein sources include skimmed milk, eggs, low-fat yogurt, fish, turkey, legumes, meat, soy protein, hemp protein, and whey protein.
2. Healthy Fats
The gluteal muscles are covered with a layer of fat. To get a bigger and shapely butt, you have to consume unsaturated fats (good fats). Good sources of unsaturated fats include fish oil, rice bran oil, avocado, nuts and seeds, canola oil, sunflower oil, olive oil, and peanut butter (3), (4). Do consult your dietitian or download a calorie counting app to know how much fat you can consume per day without being in a caloric surplus.
3. Carbs
It is important to consume a few carbohydrates (you should not ignore carbs completely). The quantity of carbohydrates depends on the level of resistance used during workouts (4). Some good sources of carbohydrates include vegetables, leafy greens, fruits, brown rice, barley, corn, oats, whole grain pasta, and wheat bread.
4. Micronutrients
Micronutrients (vitamins and minerals) are essential for metabolism and tissue function (5). Fruits, veggies, nuts, and pulses are excellent sources of micronutrients. Since you are training hard to get a fuller and shapely butt, eat a lot of fruits and veggies to keep your body from becoming tired due to a lack of energy production. Here’s a consolidated list of 25 foods to eat to get a bigger butt. Kyla Beland, a health-focused YouTuber, shared her experience of achieving a bigger and fuller-looking butt by emphasizing the importance of diet, workouts, specific exercises, and adequate recovery periods. She says, “I want you to always remember that nutrition is key to any type of body composition goal that you have (i).” She mentioned that consuming carbs, the good kind, is essential for adding mass to the butt. If you are wondering how to make your butt bigger without exercise, here are some simple tips you can use to make your butt appear bigger. Scroll down to the next section.
4 Tips To Make Your Buttocks Look Bigger
1. It’s All An Illusion
For anyone wondering how to get a big butt easily, wearing clothes that make your buttocks look bigger is the best solution. You can wear high-waisted jeans/shorts/formal pants, padded thongs, low-rise pants/jeans that are tapered near the ankles, balloon skirts or dresses, denim short skirts, silk gowns, peplum tops, etc.
2. Use Butt Enhancing Pads
This is probably the easiest way to create an illusion of a bigger and shapely butt! Many people use butt-enhancing pads and you too can get shapewear or padded inserts from stores. These are designed specifically to boost your buttocks’ appearance in a pair of jeans and pants.
3. Thin Your Waistline
Thinning your waistline will make your butt more prominent. You can always trick people into thinking that you have a big butt by simply cinching your waist. The best trick is wearing a tummy tucker.
4. Use Butt Enhancing Creams
You may also use butt-enhancing creams available on the market. Though these products are not clinically proven to make your butt bigger, they claim to improve the look and feel of your butt. They often contain ingredients like collagen and plant extracts, which might help to a certain extent. However, they may not give effective results. How much time will it take for my buttocks to get bigger? Check out the below infographic to learn the best cardio exercises to get a bigger butt.Illustration: StyleCraze Design Team Keep your goals realistic. Depending on your current body weight or body fat, workout routine, eating habits, and lifestyle changes, you will slowly start to notice that your buttock muscles have toned up by the end of the third week. Also, do not stop eating good fats. This will help build the fat above your gluteal muscles. John Gardner, Certified Personal Trainer, says, “In order to get a bigger butt, you need to exercise and strengthen the muscles. Muscle hypertrophy takes time, which makes it difficult to see results faster. You can expect to see slight results in 6-8 weeks, but the actual results will be seen with consistent training in around 6-8 months.” Why isn’t my butt getting bigger? Have some patience. Your current body weight, medical history, workout routines, eating habits, etc. are all important factors you need to consider and monitor properly to get a bigger butt. Get a calorie-counting app and monitor your protein, fat, and carb intake every day. Get a diet chart prepared by your dietitian. Also, remember, your genes play a major role here. How do I get a rounder butt? Follow all the exercises, diet, and lifestyle points mentioned above. Also, get your trainer and dietitian to work closely to help you achieve your goals. Can I get a bigger buttock without working out? Yes, probably, if you just munch on a lot of potato wafers and eat three meals of fast food and sit all day long! You have to work it out, girl. If you eat only fat-rich food, there is no guarantee that the fat will build up in your buttocks; it can get accumulated anywhere in your body. This will eventually make you look out of shape. Take a friend along to your workout sessions to make them fun. Will massaging the buttocks make them bigger? Massaging your buttocks will help loosen up tight butt muscles and improve circulation. While it may not make your butt bigger, it will help shape up and improve your posture. Does walking tone your butt? No, walking is a cardio exercise. It will cause fat and muscle loss from the entire body. You must squat, lunge, leg press, and practice donkey kick exercises to tone your butt. How many squats should I do a day to get a bigger butt? Start with 3 sets of 15 squats per day. Make sure your posture is correct. As you progress, you may add more reps and sets. Here’s a beginner’s guide to squats. How do I direct fat to my butt? While there is little information on directing fat to one’s butt, you can enhance its musculature by eating complex carbohydrates and doing simple exercises like squats, lunges, and glute kickbacks. Why is my butt so flat? A flat butt can be due to genetics, aging, or a sedentary lifestyle or job that requires you to sit for a long time such that your butt loses its shape. Does sitting make your bum bigger? Limited information is available in this regard. But some believe that pressure on areas of the body due to sitting may cause more fat accumulation. Hence, sitting for long hours may change the shape of your butt.
Illustration: How To Get A Bigger Butt Fast? Workout Food And Useful Tips
Enhance the appearance of your buttocks naturally with a 15 minute workout! Follow this video to learn how to target the right muscles and get a bigger, rounder booty in no time. Click play now!
