The Ultimate Guide to Getting a Bigger Butt
Apr 22 2020 - Gluteboost Team
Have you ever thrown on a pair of jeans and imagined how much better they would look if your butt was just a little bigger? Thought to yourself, “Why can’t I have butt like Kim Kardashian?” Trust us. You’re not alone. Women across the globe have the same experience every day, trying anything and everything to figure out how to get a bigger butt. When you feel like your “rear view” needs a bit of a makeover and you’re searching online for fast results, it’s easy to fall for misinformation and be overwhelmed by the number of suggestions. But Gluteboost is here to help!
At Gluteboost, we are dedicated to helping women build they body they want.
That’s why we’ve put together this guide: so that you can stop Googling “how to get a bigger butt” and get the booty of your dreams!
What You Need to Know to Get a Bigger Butt?
There are plenty of options out there that can help you get a bigger butt fast, but there’s not one miracle practice that works for everyone. It’s important to find what works for you and your particular booty needs, depending on your schedule and your budget. Throughout this guide, we’ll provide a lot of information. Mix and match the suggestions to find what works for you. But remember, consistency is key!
Get to Know Your Booty
You know what you want, and you don’t want to wait. We get that. If you aren’t genetically predisposed towards a naturally round and curvy butt, don’t worry.There are plenty of tools available to attain your dream butt. What methods will help you get a bigger butt will depend on your goals, patience, and budget.
The first step in finding out how you can get a bigger butt is to know what you’re working with. You probably already know this, but the shape of your buttocks is most defined by your glutes - the gluteus maximus, gluteus medius, and gluteus minimus - and the fat that lies over them. You use your glutes every day when you’re walking, running, and climbing.If you already have an exercise routine going, getting the change you want to see in your buttocks might be as simple as adding a few booty blasting moves to your routine.
Diet and exercise are a great combination to get a bigger butt fast. When you have excess body weight, fat around your tummy and thighs might keep your butt from looking as big and round as it already is. A balanced diet can help you lose fat in problem areas and give you a better defined figure. While you’re working to lose the weight around your waist, be sure to work to build those muscles up. We mentioned earlier that the glutes are the foundation of the butt, and developing them will help give you the big, round, firm butt you’re on the prowl for.
Blasting Your Way to a Bigger Butt: Workouts That’ll Rock Your Glutes
Whether you want buns of steel or a bigger booty, you’re probably already rocking a lot squats. But if you’re only doing squats, we have some sad news for you. The basic squat alone won’t give your booty the glow-up you’re hoping for… That’s not to say that squats won’t help develop your gluteus maximus. Squats engage the glutes, but this sort of compound movement do more for your quads, lower back, and hamstrings, meaning they won’t necessarily lead you to greater glutes.
Don’t give up, though. Gluteboost has you covered. If you’re trying to figure out how to get a bigger butt through exercise, the key is to target those juicy glute muscles from a few different angles. The best way to grow your derriere is through weighted exercises, but you don’t need kettlebells, dumbbells, or a home gym to reach your goal of bootyliciousness. Here are a few exercises that require ZERO equipment and will outperform those basic squats you’ve been busting out.
String all these movements together for a workout that will set those glutes on fire! Perform each one for about 45-60 seconds per side listed. If you REALLY want to feel burn, repeat the sequence up to three times!
Squat to Sumo Squat
The Sumo Squat is an incredible exercise for activating your glutes in your race to a bigger butt. This lower-body strength exercise engages the muscles of the glutes as well as the inner thigh, hip flexors, and calves. It even works your core and can improve your balance, too!
Start by standing with your feet wide, past your shoulders, with your toes pointed forward. Keep your knees behind your toes and sit your hips back into a squat. As you pulse up a few inches, turn your toes out about 45 degrees and sink your hips into an even lower squat.Pulse back up and bring your toes forward to the original position. Continue the movements, being sure to match your toes with your movements.
If you want to challenge yourself after mastering the bodyweight version of this booty Body-Shapinging exercise, you can load up by holding a dumbbell or kettlebell between your legs.
Sumo Squat with Calf Raises
While you’re down there, let’s build on the sumo squat! With your feet past your shoulders and toes pointed 45 degrees outward, sink your hips down into the sumo squat. Keep your knees over your ankles and hold your chest high as you bend your knees until your thighs are parallel with the ground. Lift one heel off the ground as high as you can without losing your form and then release it to the ground. With control over your form, alternate sides.
Single Leg Glute Bridge
Lie down with your back on the ground. (No, it’s not time for a rest.) Bend your knees so that your feet are near your butt, soles on the ground. Extend one leg, and inhale. As you exhale, squeeze those glutes and push your hips as high as you are able. Pause here for a moment and then lower your hips until your butt is hovering just above the floor. Without touching the ground, repeat this movement for one complete rep. The time is up to you, but we recommend 45 to 60 seconds per side.
Hydrants with Leg Extensions
Start out on your hands and knees in a tabletop position. Your knees should be about hip-width apart with your shoulders stacked over your wrists. With both knees bent at a 90-degree angle, lift your leg out to the height of your hip. From here, extend your raised leg straight out. Take a slight pause, and bend your knee again, bringing your leg back down to the starting position.Continue for time and then switch to the opposite leg.
The hydrant exercise is great for working the glutes because it involves three different movements that are controlled by the muscle group - hip extension, external rotation, and abduction. It can do wonders for toning and sculpting your glutes. To challenge yourself, throw on a resistance band and do basic hydrants (without the leg extension).
Since you’re already on all fours, let’s do some rainbows! Rainbows are a well-round butt exercise that will give you a well-round booty. This is because they have you moving your glutes in every direction, working all three glute muscles.
Once again, move into the tabletop position. Be sure that your shoulders are stacked over your wrists and that your knees are hip-distance apart. Straighten one leg, and point your toes straight back. Lift your foot towards the ceiling and slowly lower your leg to tap the floor. As you lift your leg again, squeeze your glutes. Once you’re back at the starting position, lower your leg so that your foot taps the ground on the opposite side of your kneeling leg. Return to the starting position, and continue for time. Once you’re done, switch legs.
Heel Lifted Sumo Squat
Move back into your sumo squat position. Your feet should be a little wider than your shoulders, with your toes pointed at a 45-degree angle. Lift one heel, maintaining control of your form and balance. Sit your hips back, lowering your butt toward the ground. To maintain your form and balance, keep your knees behind your toes and brace your core. Pause momentarily, and then press your opposite heel into the ground as you stand up, returning to the starting position. Continue for time and the switch sides.
To challenge yourself, hold a dumbbell or kettlebell with both hands hanging between your legs.
Sometimes called the “Glute-Activation Lunge,” which is nowhere near as catchy, curtsy lunges uniquely activate the glutes because they engage the entire muscle group while standard lunges only activate the gluteus maximus. Adding these lunges to your routine is a surefire way to quicken your pace on your journey to a bigger butt.
To perform a curtsy lunge, start standing with your feet hip-distance apart. Press your hands together at your chest and keep your hips square. Step your leg back behind you at a diagonal so that it moves past your opposite leg, bending both knees at a 90-degree angle. Pause here for a moment, and press your grounded heel down as you return to a standing position. In the same motion, bring your extended leg up into a side kick. Continue for time and then switch legs.
Single Leg Deadlift
The single leg deadlift is a phenomenal movement. It not only lifts and shapes the glutes, it integrates the muscles in your posterior chain to strengthen and align the stabilizers in your body.
Start out in a standing position, feet hip-distance apart. Raise one leg, knee bent, to hip height. As you fold forward, engage your core and your glutes and maintain your balance. Reach your hands down toward the ground and extend your bent leg straight behind you. Pause here for a moment, and slowly return to a standing position. Continue this movement for time and switch legs.
When you feel that you have good control over the bodyweight version of this exercise, challenge yourself by adding weight. Hold one kettlebell or dumbbell in the hand on the same side as the raised leg, or hold a barbell in both hands.
Bear Plank Leg Lifts
Start out in a high plank position. Your shoulders should be stacked above your wrists, and your body should make a straight line from the top of your head down to your heels. Push your fingers down into the floor for a steady base, and try to relax your shoulders, softening the spine between them.
Raise one leg and bend the knee to a 90-degree angle, bringing the heel towards your booty. Flex your foot, squeeze those glutes, and raise the heel up toward the ceiling (or sky if you’re outside) as high as possible without sacrificing your form. Pause for a moment, and lower your leg, knee staying bent, until your knees are aligned. Continue this movement for time, and switch legs when you’re done.
There you have it! Repeat this sequence two or three times, and you should be feeling the burn deep in your glutes. And remember, with exercise, consistency is key. Stay motivated, and keep it up. After all, you’re working for your dream booty!
Foods for a Bigger Butt
When you’re trying get a booty like Jennifer Lopez, your diet plays a major role. A healthy, balanced diet will help you shape your physique and sculpt a bigger, well-rounded butt. Don’t forget that your butt is made up of the gluteus muscle group. Feeding your muscles the right nutrients means they will grow. If you commit to a smart, tailored diet and stick with it long enough, you’ll start seeing results. Pair your bootylicious diet with the exercises we mentioned earlier, and you’ll be on the fast track to the booty of your dreams!
So, what foods will make your buttocks big? Here are some of the best foods to work into a diet that’ll get you a bigger butt:
Chicken is lean and super rich in protein. It’s also cheap and offers endless culinary possibilities, so you’re sure to enjoy this staple as you diet to get a bigger butt.
Salmon This tasty fish is packed with protein, healthy fats, and an array of vitamins. With as many ways as you can prepare it, you’ll never get tired of it!
Lean Beef Not all red meat is bad. In moderation, lean beef (90% lean or higher with the fat trimmed away) can help you build lean muscle.
Fruits & veggies Vegetables are a great, low-calorie source of vitamins and protein. You should try to add them to any meal. If possible, replace your unhealthy snacks with a bit of fruit or some veggies and hummus.
Need a few ideas? Here are 5 meals that will help you get a bigger butt. Be sure to check out our blog regularly as we post new healthy recipes and helpful tips!
Get a Boost from Gluteboost
If you take your booty seriously, you owe it to yourself to try to Gluteboost. Women often don’t get the credit they deserve, and we can’t wait around for someone else to pamper us. We have to take control of our goals and launch our self-care into action! Don’t build your booty for someone else—build your booty so that you’re confident and proud when you walk into a room, when you’re on the beach, or just simply when you look in the mirror!
Whatever your goal, Gluteboost’s line of products are designed to get you where you want to be. And really, doesn’t everyone deserve to be beautiful both coming and going?