10 Best Exercises To Get Bigger Buttocks
Warm-up for 10 minutes before starting the following exercises to increase the size of your butt.
1. Squats
Target – Glutes, hamstrings, quads, and lower abs. How To Do
2. Barbell Squat
via GIPHY 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 GIPHY Target – Glutes, hamstrings, quads, lower abs, and calves How To Do
5. Weighted Glute Bridge
via GIPHY Target – Glutes, hamstrings, and quads How To Do
6. Single-Leg Bridge
via GIPHY Target – 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
via GIPHY Target – Glutes, adductors, hip flexors, quads, and hamstrings How To Do
10. Scissor Kicks
via GIPHY Target – Glutes, lower abs, and hip flexors How To Do
Foods To Eat To Get A Bigger Butt
1. Protein
Muscles are made of protein. Your glutes can certainly get help if you consume protein in adequate amounts (2). There are numerous ways of adding protein to your diet. 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.
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 lack of energy production. Here’s a consolidated list of 25 foods to eat to get a bigger butt. Finally, here are some ways you can 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
Wear clothes that make your buttocks look bigger. 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
Another effective way to get bigger buttocks fast is through the use of butt enhancing pads. You 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
Call it fiction or fact, but you can give butt enhancing creams a go. Here are the 10 best butt enhancing creams you can try out.
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. 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 growth 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 kicks 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.
