Understanding how to build a bigger butt can be the key to all of your bootylicious dreams coming true! That’s why we’ve put together this guide that features everything you need to know about building and maintaining big, beautiful buns. From squats to lunges to Pilates, we’ll walk you through some of the best exercises for your butt and show you how to master them like the pros do. Plus, we’ll reveal six complete steps to help get your butt back into shape if you’ve had trouble with it in the past.
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Benefits of Building a Bigger Butt
The ability to have a big, juicy booty isn't a genetic trait, it's a goal that you can achieve. Building a bigger butt is one of the best ways to shape your body and give yourself a more curvy silhouette. Building a bigger butt also helps correct some postural issues that may cause exhausting back pain and flexibility issues.
Here are seven benefits of building a bigger butt:
- You'll have better posture
- You'll be able to look amazing in jeans or dresses
- You'll stand taller
- Your waist will appear smaller
- Your legs will look longer and shapelier
- Being able to build more muscle can boost your metabolism ̴
- You'll have less fat and more muscle
Here are 6 steps to build a bigger butt and start seeing results!
Step 1: Do exercises that target your glutes
Achieve the butt of your dreams by targeting your glutes with exercises that get your butt muscles strong and lean. First, start by performing squats, lunges, and hip thrusts at least three times per week. To amp up the difficulty, use dumbbell weights, a kettlebell, or a weighted vest while you perform these exercises.
Lunges
Lunges are effective because they target both your hamstrings and glutes so try incorporating this exercise in or out of squat mode and do the same for squats. You should always alternate the side you begin lunging on because if not, one leg will work significantly harder than the other which can lead to injury down the road. Additionally, make sure to pause during your lunge so you don't build momentum forward which can cause improper form.
Squats
Squats are a classic exercise that targets the glutes, hamstrings, and quads. While they might be one of the most basic exercises around, squats are also among the most effective for developing strong, shapely thighs and a perky booty. And since you can do them at home with minimal equipment or gym membership fees, it's no wonder they're one of the most popular butt workouts out there for building the gluteus maximus.
Hip thrusts
Hip thrusts can be done with many different types of weights such as a kettlebell, barbells, or even just the body weight. To perform the hip thrust, lay on your back with your feet flat on the ground and knees up.
Next, raise your hips off of the ground and push them towards you until they're in line with your upper body. Hold this position for about three seconds before lowering yourself back down again. Repeat for ten repetitions for one set.
You may take a 30 second break in between sets, but no more than that! It's not as easy as it sounds! Doing ten sets will get you an amazing booty!
Step 2: Eat right
When it comes to building a bigger butt, nutrition is key. Nutrition has been found to affect muscle growth and strength as well as fat storage. With the right foods, you can increase the size of your butt and build an athletic physique without having to spend hours in the gym.
Here are some of my favorite sources of healthy fats and carbs that will help build a bigger butt fast.
- Egg yolks, avocados, bacon, salmon, and walnuts for protein and healthy fats
- Quinoa for carbohydrates
- Extra virgin olive oil for healthy fats
- Broccoli for a vegetable with vitamin C that helps with collagen production which helps with increasing bone density
- Brown rice for complex carbohydrate
Here is a daily meal plan you can follow to get a bigger butt:
Breakfast-2 eggs cooked in extra virgin olive oil, avocado, and banana on whole wheat toast
Lunch- Quinoa salad topped with grilled chicken breast and broccoli slaw served over brown rice
Dinner- Grilled salmon fillet served over quinoa with broccoli slaw and drizzled with extra virgin olive oil.
As you can see, it's important to make sure your meals contain all three macronutrients (protein, carbohydrates, and fats) for maximum gains.
Step 3: Take supplements that build your glutes
This is where it gets really confusing because, despite what every supplement company might want you to believe, there is no magic pill that will give you an instant six-pack or a va-va-voom booty. You have to work for it. But once you've laid down the groundwork and trained your body with butt exercises, the supplements can help make them more effective.
To understand how much of each supplement should be taken, let's first discuss what amount you need for them to be effective. It all depends on your fitness goals and dietary habits. If you're trying to bulk up, then weight gainers like Curvy Girl are worth considering; if you're looking to lose weight, then meal replacements like Keto MealShake are better.
If neither of those applies to you but instead you just want your butt muscles to grow larger, then multivitamins and protein shakes may be helpful.
However, if none of these scenarios fit your needs exactly, go with creatine monohydrate (or CM) which has been shown time and time again as one of the most effective muscle-building agents out there.
On top of this being a muscle builder though, CM is also used by many athletes because it helps produce energy by improving the production of ATP during exercise.
What type do I buy? In order to figure out which kind of creatine is best for you, you'll want to think about how often you plan on taking it. If, for example, you're only going to take CM post-workout (within 60 minutes), buying pre-made powder would be fine.
If you're looking for high-quality, choose the top recommended creatine powder for maximum booty gain.
If however, you intend on taking CM twice per day every day and capsules might be your best option. Keep this information in mind when choosing what works best for your lifestyle.
Read: Top 6 Butt Enhancement Pills: Grow a Bigger Butt Naturally
Step 4: Use butt-enhancing creams
If you’re looking for an easy way to enhance your butt, try this simple hack. Rubbing cream in the gluteal muscles will stimulate blood flow and promote growth in the region. While it may not give you instant results, this natural product can certainly help promote long-term growth and mass.
You can rub it in the morning or before bedtime, just don’t overdo it! Too much friction on the skin will lead to irritation, which isn’t desirable when trying to enhance your butt size. Finally, be sure to do the exercises listed above to enhance the effectiveness of butt enhancement creams.
Read: Major Curves Butt Enhancement Cream Review
Step 5: Lower belly fat
Lowering belly fat will help your butt appear bigger. One of the best ways to lower the amount of fat on your tummy is through high-intensity interval training.
Studies have shown that doing bursts of short, strenuous exercise followed by periods of recovery can help reduce belly fat (and overall body fat) better than low-intensity aerobic activity or prolonged endurance exercise.
But you don't need an intense workout regimen to see results; cardio for as little as five minutes at a time, three times per day, can significantly reduce your belly fat.
You can also strengthen and tone your abs by doing basic crunches and planks for just five minutes a day. Aim for 30 crunches in 30 seconds, then take a 30-second break before doing another set.
Step 6: Look in the mirror and like what you see
If you've made it this far, and things are looking good in the mirror - take note of what you can learn from your trial. What aspects of your routine did you enjoy? Which moves were most effective? Take notes, so you can add them to your workout plan!
Congratulations on making it this far with your booty-building regimen. Now that you're here, all that's left is some self-appreciation.
Look in the mirror and find something about yourself that you love about your body - something that makes you feel sexy or powerful. When we find our confidence within ourselves, we can grow into any size booty we want because our mind is what's powering us through these workouts and regimens!
How to Create a Bigger Butt Plan
If you want to build a bigger butt, there's no one-size-fits-all solution. But with the right plan and patience, your booty can be as sexy as you want it.
To start, you need to give your butt a workout that challenges your glutes by increasing their strength and endurance. Your workouts should challenge you each time so that you continue making progress.
I suggest working out three times per week on non-consecutive days, such as Monday, Wednesday and Friday. This allows for muscle recovery between workouts and ensures that you have enough time in between sessions to fully train all of your muscles without getting burned out.
Make sure each workout focuses on different parts of your butt as well! For example, one day may focus on deadlifts for your lower body while another day focuses on squats. Switch it up so that every part of your booty gets stimulated!
How to Measure Your Results
To measure your results, use tape measures, calipers or selfies. Take measurements before and after you begin exercising your lower body so you can see how much the exercise has increased your size and made your butt bigger.
Taking pictures of yourself from different angles will also help show if there are any changes in areas such as thighs, knees, hips, and buttocks.
Before-and-after photos are another great way to measure your progress, but it's important not to obsess over numbers on the scale. Remember that inches matter more than pounds!
Conclusion
To sum it up, there are several different methods you can use to improve your butt and help achieve a toned body. Focus on resistance training and high-intensity interval training. Incorporate strength-training exercises into your routine, like deadlifts and squats. If you're doing all of these things but still not seeing the results you want, it may be time for some targeted exercises that work better on certain parts of the body than others.
Your metabolism will also affect how quickly (or slowly) those curves come in when trying out new ways to get fit for the bootylicious bod you've always wanted!
Keep yourself fueled with healthy fats from avocados, nuts, seeds, olive oil and lean proteins like chicken breast or wild salmon. Get enough sleep so that your hormones are balanced, which is especially important if you're pregnant or going through menopause.
No matter what technique you choose to follow for building a bigger butt - don't forget about diet!
That's where the real work happens.
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