Building Your Butt Muscles
Perform bodyweight squats. Stand up straight with your feet hip-width apart. Bend at your knees and slowly lower your body into a sitting position. Keep your back straight and make sure your knees don't go out past your toes. Pause for 1-2 seconds, then push through your heels as you slowly rise back to your starting position. Clench your glutes as your rise up from your squats, then release when you get to your starting position. Do 3 sets of 20 repetitions.Variation: Increase the intensity of your squats by adding weights using either dumbbells or a barbell. To use dumbbells, hold 1 in each hand, placing them at your waist or on your shoulders. If you're using a barbell, balance it across your shoulders.
Do squats with arabesques. Stand tall with your feet positioned hip-width apart. Bend at your knees and slowly lower your body down into a sitting position. Push through your heels to rise back up. When you reach your starting position, extend 1 leg behind you and reach both arms straight out in front of you to help maintain your balance. Finally, bring your leg and arms back to your starting position. Repeat for 3 sets of 8-12 repetitions on each side. Do all of your repetitions on 1 side before switching legs.
Perform jump squats to add explosive movement. Place your feet shoulder-width apart and straighten your back. Then, bend your knees and lower yourself into a sitting position. Push through your toes to rise and explode off the floor into a jump. Land on your feet in your starting position and immediately go into the next repetition. Keep your knees soft throughout the exercise. Do 3 sets of 8-12 reps.
Do lunges to work your glutes and thighs. Stand with your back straight and your feet hip-width apart. Step your right leg out in front of you. Then, bend your knees into 90-degree angles with your right knee in line with your ankle and your left knee pointing toward the floor. Make sure your right knee doesn't go out past your toes. Pause for 1-2 seconds, then push through your left heel to rise back to your starting position. Do 3 sets of 20 lunges. Alternate knees after every lunge or complete all of your reps for 1 leg, then switch to your other leg.Variation: Do side lunges by stepping out to the side instead of the front. Step out to the right, then bend your right knee into a 90-degree angle. Make sure your knee doesn't go out past your toes, and keep your left leg straight. Then, push through your right leg to rise back to your starting position.
Do bridges to work your glutes. Lie on your back with your knees bent and your arms at your sides. Tighten your glutes and core muscles, then slowly lift your butt off the floor and toward the ceiling. Check that your body is in a straight, diagonal line from your knees down to your shoulders. Pause for 1-2 seconds, then slowly lower your butt down to the floor. Use your arms to help you maintain balance. Do 3 sets of 10 repetitions.
Perform one-leg kickbacks in a downward position. Get onto your hands and knees, with your hands under your shoulders and your knees under your hips. Make sure your back is straight and your legs are bent at 90-degree angles. Lift your right leg off of the floor, keeping it at a 90-degree angle. Squeeze your glutes and raise your leg as high as you can. Then, lower your leg back to the starting position. To add resistance, use ankle weights. Do 3 sets of 8-12 reps.Variation: Do kickbacks while standing tall with your feet hip-width apart. Lift 1 leg off the ground and kick it behind you. Tighten your glutes as you pull your leg back. Then, release your glutes as you lower your leg back to the floor.
Do step ups with a knee lift to work your glutes and thighs. Stand with your back straight about 1 foot (0.30 m) in front of a sturdy box with your knees hip-width apart. Step up onto the box with your right leg. Bring your left leg up toward your chest into a knee lift, then lower it back to the floor. Step off the box and return to your starting position to complete 1 repetition. Do 3 sets of 8-12 repetitions on each side.
Do your butt workout 3 times a week, with a rest day in between. You can actually make your butt rounder and larger by strengthening the muscles in it, known as your glutes. While it will take time to make your butt noticeably bigger, you'll see small improvements soon after you begin exercising your glutes. During your butt workout, do squats, squats with arabesques, jump squats, lunges, bridges, one-leg kickbacks, and step ups with a knee lift. Do 3 sets of each exercise. The number of repetitions in each set will vary depending on the exercise you're doing. For instance, you might do 20 lunges per set but only 10 bridges. Rest at least 1 day between butt workouts to give your muscles time to recover and rebuild. Resting is essential for getting a bigger butt because rebuilding is what increases the size of your muscles. You can do cardio exercise or work other muscle groups on your rest days. For instance, you might do your butt workout on Monday, Wednesday, and Friday.
Adjusting Your Eating Habits
Drink at least 11.5 cups (2,700 mL) of fluids daily to stay hydrated. Women need at least 11.5 cups (2,700 mL) of water each day, while men need at least 15.5 cups (3.7 L) of water daily. Increase your fluid intake by drinking more water, tea, smoothies, or sports drinks. Additionally, snack on fruits and veggies, which contain water. If you are very active or sweat a lot, then you may need to increase your water intake.
Get 35% of your calories from lean protein to help build muscle. Choose protein sources like poultry, fish, soy, meat-replacement products, beans, legumes, nuts, and low-fat dairy. Include a protein source with every meal and snack so that your body consistently receives protein throughout the day. This will help your body rebuild its muscles. To calculate how many grams of protein you need, multiply the number of calories you're eating by 35%. Then, divide by 4, which is the number of calories in a gram of protein. As an example, if you were eating 2,000 calories per day, then you'd multiply 2,000 x 35% = 700. Then, divide 700/4 = 175. You'd need 175 grams of protein per day. For instance, you might eat Greek yogurt for breakfast, tuna with a salad at lunch, almonds for a snack, and grilled chicken as your dinner entree.
Make 40% of your calories complex carbohydrates (carbs). Your body uses carbs to fuel your activity, but all carbs aren't equal. Complex carbs like those found in vegetables and whole grains break down slowly, so they provide steady fuel and don't spike your blood sugar. On the other hand, simple carbs like sugar, processed grains, and baked goods spike your blood sugar and burn quickly. Get your carbs from vegetables, whole grains, and some fruits. To find out how many carbs you need, multiply the number of calories you're eating by 40%, then divide by 4, which is the amount of calories in 1 gram of carbs. If you were eating 2,000 calories, you'd multiply 2,000 x 40% = 800. Then, divide 800/4 = 200. You'd need 200 grams of carbs each day. For instance, you might mix oats into your yogurt, eat a salad for lunch, snack on apple slices, and eat quinoa with roasted veggies as a side dish at dinner.
Get 25% of your calories from healthy fats. Your body also needs healthy fats to maintain your health and rebuild your muscles. Add healthy fats to your diet by consuming olive oil, canola oil, almonds, pistachios, walnuts, avocado, and fatty fish, such as salmon, trout, sardines, halibut, and mackerel. To find out how much fat you need daily, multiply the number of calories you eat by 25%, then divide by 9 because each gram of fat contains 9 calories. If you eat 2,000 calories per day, you'd multiply 2,000 x 25% = 500. Then, you'd divide 500/9 = 55.5. You'd need about 55 grams of fat per day. For example, you could sprinkle crushed walnuts over your yogurt at breakfast, use an olive oil dressing on your salad at lunch, eat almonds as a snack, and cook your dinner using olive oil or canola oil.
Avoid processed and sweetened foods because they lack nutrients. Processed and sweetened foods and drinks are full of empty calories, so they won't help you reach your goals. Do your best to reduce or eliminate them from your diet. This will help you reach your results faster. For example, avoid boxed snacks, candy, and baked goods, as well as soda and flavored coffee. It's okay to eat your favorite foods in moderation, so don't feel like you have to give up all of your favorite foods.
Doing Cardio Exercises
Climb stairs to build your butt while increasing your heart rate. Climbing stairs is a great way to work your entire lower body, including your glutes. Plus, it increases your heart rate, so it's a good cardio exercise. Use a stair climber machine or walk up and down flights of stairs. Keep moving for the entire duration of your workout. For instance, if your goal is to do 30 minutes of cardio each day, then you'd climb the stairs continuously for 30 minutes.Variation: Run or jog up the stairs to increase the intensity of your workout.
Set your treadmill on an incline. Walking and jogging both work your rear on their own, but you'll see more noticeable results if you're working on an incline. When you're walking on an elevation, your glutes are more engaged. Raise the incline on your machine as high as you can while still maintaining proper form. Don't raise the platform so high that you have to hold on. It's best to pump your arms as you walk or jog to increase the workout.
Take a brisk walk or jog around a hilly area. When you walk up a hill, you're going up an elevated surface. This works your glutes, which can help improve the look of your butt. Bring your cardio workout outdoors to an area with natural hills or man-made inclines. Then, do a brisk walk or jog to raise your heart rate while also working your glutes. Wear a weighted vest to increase the intensity of your workout. Walk or jog for 20-30 minutes.
Play a recreational sport that builds your leg and buttocks muscles. Many sports include movements that naturally enhance your rear. Additionally, sports are a great way to meet your cardio goals. Pick a butt-boosting sport that you enjoy playing to get results while having fun. Here are some great options: Running Cycling Swimming Gymnastics Skiing Volleyball Soccer Field Hockey Cheerleading
Do at least 150 minutes of moderate cardio activity weekly for general health. Your body needs regular exercise to maintain good health. Do at least 30 minutes of cardio activity 5 days per week to meet your weekly exercise goals. You can do all of your exercise in a single time block, or you can break it up into 10-15 minute segments spread throughout your day. Examples of moderate cardio activity include a brisk walk, low impact aerobics, and swimming. For instance, you might take a brisk 15-minute walk during your lunch break and again after dinner.Variation: If you prefer vigorous cardio activity like running or dancing, you only need 75 minutes per week for good health.
Choosing Butt Enhancing Clothes
Wear butt enhancing shapewear or padding for an instant boost. Butt enhancers are easy to use and provide instant results. Purchase underwear that has built-in padding or use inserts that go into your regular panties. Try different sizes of padding to find the look you prefer. Then, wear your shapewear under your clothing whenever you want the look of a bigger bottom. You may be able to buy pants with butt enhancers already sewn in. Look for jeans or leggings that have a little extra padding. Try making your own padding by using foam filler or batting material used to fill pillows and quilts. You can find these at your local craft store or online.
Wear tight pants with small, wide-set pockets. Your butt already looks great, it just needs the right pair of pants to show it off. This will make your butt look round and perky so it appears bigger. Choose tight, stretchy pants that fit well over your butt. Additionally, choose pockets that create the illusion that your butt is bigger, such as small, wide-set, or decorated pockets. Small pockets work well because they make your butt seem bigger by comparison, and wide-set pockets work by drawing the eye out. Similarly, pockets with decorations, such as studs, jewels, or flaps, make your butt look bigger because they add a bit of bulk on your bottom. Baggy pants can make your butt look flatter because they don't define it.
Cinch up your waist with a belt. Wearing a belt at the narrow part of your waist can create the look of bigger curves. This is because the belt will make your waist look smaller than your hips and butt, giving the appearance that your butt is bigger. You can get this look at any size, so don't worry if you don't like your tummy. To create the effect, position your belt over your clothing at the narrow part of your waist. This works best with a long top, blouse, or dress. If you're slim, try a thin or medium-sized belt. If you're curvier, play around with medium- to large-sized belts.
Wear high heels to make your spine curve. Wearing heels is a quick and easy way to make your butt look bigger. This is because heels change the natural curve of your spine, which emphasizes your butt and boobs. Choose the highest heels that feel comfortable to you. They will instantly make your butt look bigger. Higher heels will create a more dramatic effect than lower heels. If wearing heels is difficult for you, practice walking in them before you take them out in public.
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