We all want a big bottom. And nowadays, most anyone can have one with a combo fi exercise, good diet, and plastic surgery regardless of the size of your derriere you were born with.
I’ll be the first to admit. This title is clickbait, your butt won’t grow twice its size in a week, but with time and effort, you will see some major changes in the shape and size of your bottom. These below exercises work the three main muscles in your buttocks: the gluteus medius, the gluteus maximus, and the gluteus minimus. With these workouts, you’ll have buns in no time, hun.
Tone It Up!
1. Try a weighted squat. Keep your feet shoulder-width apart. Jut your butt out, making sure your feet parallel are to each other. Lower yourself slowly and keep the weight in front of your chest. Once you’re at a 90 degree angle, hold, clenching your butt muscles, for a while. Do 3 or 4 reps of 14.
- Keep your weight mainly on your heels, instead of on the balls of your feet.
Make sure your posture is good while squatting. Back straight, head up, chest open, and no slouching. No poor posture here, honey! - If you find that squats are your thing, increase the number of reps you do. You can also hold in the sitting squat position, or do pulses during the hardest part of the squat (after lowering yourself).
- So maybe you don’t have dumbbells. That’s perfectly fine! Use things you can find around your home, like large cans, big college textbooks, or even a jug filled with water. All these things can serve as a decent weight. You could even fill that jug with coins instead of water for extra difficulty.
2. Donkey kick those glutes. Get on your hands and knees, keeping your knees below your hips and your hands in line with your shoulders. With one knee on the floor, life your other leg and flex your abdominal muscles. Keep lifting until your foot id facing the ceiling and your knee is in line with the remainder of your body. Hold position for a while, and then slowly bring your knee back to its original position.
- For them to be effective, you have to repeat donkey kicks on your other leg. You can do one full set on one leg and switch, or switch them up during the same rep. Whatever you prefer.
- If you have trouble staying on your hands and knees, get an exercise mat, or kneel on a pillow to alleviate some of the pressure off your knees.
3. Do the butt bridge. Staying flat on your back, keep your hands on your sides and keep your feet slightly beyond your butt. Your hands should be kept shoulder width apart and kept flat on the floor; palms should face upward, or can be flat on the floor. Whatever makes you comfortable. Slowly lift your hips upward until your torso is either above, or parallel to your legs..
Keep yourself in this position for several seconds, eventually lifting one foot off of the floor. Keep your leg straight and hold it away from your body. Hold. Bring your foot to the floor and slowly lower your hips, keeping your muscles tight. Repeat with both legs; try for 3 reps of ten on each side.
- You can work your gluteus and your abs, but tightening your abdominal muscles when doing the bridge.
- To get the full effects of this exercise, keep your posture straight while lifting. Don’t bend your back; keep it straight.
4. Try a plié squat. You don’t have to be a ballerina to do this move. Begin with your feet a little wider than your shoulders; point your toes outward in a 45 degree angle. To keep you balance, hold your hands out in front of you ballerina style, or to really work your butt, hold a weight in the center of your chest with your hands. This is different from a normal squat because you need to keep your weight on the balls of your toes and keep your heels off of the floor. When you’ve got the balance thing worked out, jut your butt out and lower yourself down just like a ballerina. You want to emulate sitting down in a chair. Tighten your glutes and thighs as you raise yourself up.
- To max out the effectiveness of this exercise, keep things slowly and in control. Make sure your abs are taut.
Improve Your Diet
5. Consume high-protein foods. Muscle growth and protein go hand and hand. Alright, that was a bit awkward, but protein is extremely important when it comes to muscle growth. Namely, the right proteins are important to muscle growth. You can increase the size of your butt with protein and the right exercises.
- Some healthy proteins to try out are eggs, fish (tuna, salmon), beans, lean meats like beef, legumes, turkey, nuts and some cheeses. Bake your fish instead of frying it.
Pick out the good kinds of fats and carbohydrates. Most diets will tell you to stop eating fats and carbs and swap them out with healthy choices. Believe it or not, fats and carbs are good for you! Well, some of them are. You should stay away from processed carbs like chips and pasta.
- Pick healthy carbs like brown rice, sweet potatoes, steel cut oats, quinoa, and whole grain breads.
- Healthy fats, like coconut and fish oils, nuts, and almond butter, can help you lose weight and tone up your bottom!
7. Load up on veggies. Vegetables are like the forgotten food that’s good for many different things. They’re especially great when it comes to building muscle. Adding veggies to your meals will give you more energy, and you’ll be able to power through your workouts with ease.
- Not to mention vegetables help your body digest lots of minerals and nutrients If your body can’t absorb certain compounds like amino acids, your muscle gain won’t be as significant.
8. Pick good supplements. A good multivitamin can give you a boost of energy while exercising. Taking collagen can firm up your skin and you’re your (butt) muscles look firmed and toned. Protein bars, which are conveniently delicious, aid is the growth of muscles. However, before taking any kind of supplement, consult your physician.
Your Wardrobe Matters
9. Wear butt-lifting underwear. Yes, butt-lifting undergarments are a thing. They’re made to yank up your booty, making it look perky and full. Think of it as a push-up bra for your derriere. You can get girdles sans padding, or not, and some styles go all the way up to your waist, and make your waist look smaller by cinching it.
10. Try on a girdle. Girdles are worn under your clothes. They give the illusion of a smaller stomach and large waist by pushing your belly fat down toward your hips.
11. Purchase a good pair of pants. Poorly made, ill-fitted or baggy jeans will ruin even the biggest of backsides. Find a style of pants that accentuates your butt.
- Jegging, leggings, tights, and yoga pants are not only comfortable to wear, but they make your booty look great. You can flaunt your hard work without suffocating in a pair of tight jeans.
- High-waisted jeans make your waist look smaller, and as such your hips will look better.
- Fitted pants are the way to go. Baggy clothing will cover up your curves, but a good pair of well-fitted jeans will make you look like a goddess, and lift your butt. High-rise, low-rise, it doesn’t really matter; just make sure they’re snug. Not too snug of course. You gotta be able to move.
These eleven moves will help make your butt bigger in a week or less. A good combo of diet, exercise, and a nice pair of jeans will have your backside looking great.