How To Get A Bigger Butt Fast? Workout, Food, And Useful Tips
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Round, firm, and bigger glutes are not only
aesthetically pleasing but also help stabilize the core and improve
posture. But how to get a bigger butt fast? Well, you need to grow
your glute muscles and increase the fat layer (1). Eating the
right foods, exercising your glutes, and changing your lifestyle a
little can work towards getting you a bigger butt, rather than
opting for buttocks enhancement. Read on to know the 21 best ways
to get a bigger butt fast. Scroll down!
In This Article
10 Best Exercises To Get Bigger
Buttocks
Warm-up for 10 minutes before starting the
following exercises to increase the size of your butt. You can use
booty bands for additional resistance while you workout.
1. Squats
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Image:
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Target –
Glutes, hamstrings, quads, and lower abs.
How To
Do
- Stand straight with your feet shoulder-width apart, toes
pointing out. Look ahead, chest up, shoulders rolled back, and core
engaged. - Push your hips out, bend your knees, and get in a “sitting”
posture. Bring your hands close to your chest, keep your back in
line with your neck by bending a little forward. - Do not allow your knees to shoot
beyond your toes. - Hold this pose for a moment, exhale, and come back up.
- Repeat this 15 times to complete a set. Do 3 sets of 15 reps
with 10 seconds of break between the sets.
Know?
Squats are safer when you warm up before doing
them. You can warm up your leg muscles by jogging, stair climbing,
walking, or cycling. This will protect your joints when you
squat.
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2. Barbell Squat
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Target –
Glutes, hamstrings, quads, and deltoids
How To
Do
- Place a barbell on your shoulders, next to the trapezius
muscles. - Assume the squatting position so that your thighs are parallel
to the floor. - Maintain the position with the
butt down, shoulders pushed back, and chest outwards. - Balance your body by keeping your hands in the front.
- Lower the squat to pull the butt above your feet.
- Squeeze your glutes and thighs to return to your initial
position. - Do 3 sets of 12 reps.
3. Plie Squat
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Image:
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Target –
Glutes, adductors, hamstrings, and quads
How To
Do
- Stand with your feet wider than shoulder-width apart.
- Point your toes out.
- Raise your hands and join the palms.
- Push your butt out and lower your
body to a squat. Do not let your knees overshoot your
toes. - Squeeze your glutes and thighs further while getting back to
the initial position. - Do 3 sets of 10 reps.
4. Weighted Lunges
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Target –
Glutes, hamstrings, quads, lower abs, and calves
How To
Do
- Stand straight with your feet shoulder-width apart.
- Step forward with your right leg, flex both your knees and
lower your body. Stop when your thighs
are parallel to the floor and at 90 degrees with the
shin. - Get back up and step back.
- Do the same with your left leg.
- Repeat the set 10 times.
- Do 2 sets of 10 reps.
Related: 7 Benefits Of Walking Lunges
5. Weighted Glute Bridge
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via GIPHY
Target –
Glutes, hamstrings, and quads
How To
Do
- Lie on your back with your feet shoulder-width apart.
- Place the weight on your pelvic area.
- Lift your pelvis off the floor and then lower it back to the
mat. - Repeat this 10 times.
- Do 3 sets of 10 reps.
6. Single-Leg Bridge
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via GIPHY
Target –
Glutes, hamstrings, and quads
How To Do
- Lie on your back with your knees bent and feet flat on the
floor. - Keep one foot flat on the ground and raise the other one
straight up in the air. - Lift your hips. Hold it for a moment and then lower your
hips. - 3 sets of 10 reps.
Related: 15 Effective Bridge Exercises And Their
Benefits
7. Donkey Kicks
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Image:
Shutterstock
Target –
Glutes, hamstrings, and quads
How To
Do
- Get on all fours. Make sure your elbows are right below your
shoulders. - Bring your right knee to your chest and then kick back, as high
as you can. - Do this 10 times before switching legs.
- Do 2 sets of 12 reps.
Tip
Kicking too high or too low puts extra strain on
your lower back muscles. This change in pressure from the glutes to
the lower muscles can result in lower back pain.
8. Kettlebell Swings
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Target –
Glutes, hamstrings, quads, deltoids, and lats
How To Do
- Hold a kettlebell with both your hands.
- Stand with your feet shoulder-width apart, knees soft, core
engaged, and look ahead. - Push your butt out, lower your upper torso but keep your back
erect. - Swing the kettlebell up. Get into a standing position as you do
so. Squeeze your buttocks. - Get back down into the bent position.
- Do 3 sets of 10 reps.
9. Side Lunges
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via GIPHY
Target –
Glutes, adductors, hip flexors, quads, and hamstrings
How To
Do
- Stand straight with your legs wide apart. Keep your feet
pointed out. This is the starting position. - Look straight, bend your right knee and sit toward your
right. - Get back up and flex your left knee and sit toward your left.
This completes one rep. - Do this 9 times more to complete a set.
- Do 3 sets of 10 reps.
10. Scissor Kicks
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via GIPHY
Target –
Glutes, lower abs, and hip flexors
How To
Do
- Lie on your back on a mat. Extend your arms fully, with your
palms facing down. - Lift both your legs slowly so that your heels are off the
ground. - Now, lift your right leg to an angle of 45 degrees and lower
the left leg until it is about 3-4 inches from the ground. - Alternate the movements between your right and left legs.
- Repeat at least 10 times.
- Do 3 sets of 10 reps. Here are a few more exercises to increase
the size of your butt.
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Apart from
exercising, you must also eat the right foods. Here are
4 food groups you must
include in your diet:
Foods To Eat To Get A Bigger Butt
1. Protein
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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 and satisfying your daily protein intake. 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
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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 without
being in a caloric surplus.
Related: 9 Healthy Sources Of Fats For
Vegetarians To Consume
3. Carbs
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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
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Image:
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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
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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
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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
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Image:
Shutterstock
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
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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.
A proper exercise routine, a targeted diet, and
a healthy lifestyle are all that you need to get a bigger butt
fast. To get a firm, round, and big butt, you will have to work on
growing your glute muscles, which can be achieved by exercises like
squats, barbell squats, pile squats, weighted lunges, donkey kicks,
and scissors kicks that help with muscle activation. Eat foods rich
in protein (milk, eggs, meat, fish, etc.), healthy fats (avocado,
fish oil, nuts, seeds, etc.), certain carbohydrates, and essential
minerals and vitamins to enable your glute muscles to grow more,
while ensuring that you have enough rest and recovery.
Frequently Asked Questions
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How much time will it take for my buttocks to get
bigger?
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 hypertrophy 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.
- Including the right foods in your diet and changing your
lifestyle accordingly may help you get bigger buttocks. - Exercises, such as squats, weighted lunges, single-leg bridges,
and donkey kicks may help increase the size of your butt. - In addition, using butt-enhancing pads, and creams, and
thinning your waistline makes your buttocks look bigger.
Articles on StyleCraze are backed by verified
information from peer-reviewed and academic research papers,
reputed organizations, research institutions, and medical
associations to ensure accuracy and relevance. Check out our
editorial policy for further details.
- Anatomy, Bony Pelvis, and Lower Limb, Gluteus Maximus Muscle,
StatsPearl, National Institutes of
Health.https://www.ncbi.nlm.nih.gov/books/NBK538193/ - Dietary Protein and Muscle Mass: Translating Science to
Application and Health Benefit, Nutrients, U.S. Library of
Medicine, National Institutes of
Health.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/ - Dietary
Fatshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628852/#:~:text=Food%20and%20Clinical%20Product%20Sources&text=Oleic%20acid%20accounts%20for%20%3E90,food%20products%20made%20with%20these - A healthy approach to dietary fats: understanding the science
and taking action to reduce consumer
confusionhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/ - Micronutrients in health and disease, Postgraduate medical
journal, U.S. Library of Medicine, National Institutes of
Health.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2585731/ - Life After Bariatric Surgery, Plastic, Aesthetic, and
Reconstructive Surgery, UHealth, Miller School of Medicine,
University of
Miami.http://surgery.med.miami.edu/plastic-and-reconstructive/body-contouring/life-after-bariatric-surgery
- Reviewer
- Author
- Expert
Merlin Annie Raj is a Registered Dietitian based
out of Hyderabad, India. She has 14 years of experience in Clinical
Nutrition as well as teaching Nutrition and Dietetics to
undergraduate and postgraduate students. She was awarded the
‘President’s Award’ at the 47th Annual National Conference of the
Indian Dietetic Association, 2014. Merlin has conducted various
weight management programs, prepared diet…
Charushila is an ISSA certified Fitness
Nutritionist and a Physical Exercise Therapist. Over a span of 6
years, she has authored more than 400 articles on diet, lifestyle,
exercises, healthy food, and fitness equipment. She strives to
inform, educate, and motivate her readers via authentic,
straightforward, and fact-checked information. After completing her
master’s in biotechnology from Vellore Institute of
Technology,…
-
John GardnerCPT
John Gardner is an NASM certified
personal trainer and the CEO and Co-Founder of Kickoff, a remote
personal training platform. He has over 4 years of experience
working with clients from all walks of life.John Gardner is an NASM certified personal
trainer and the CEO and Co-Founder of Kickoff, a remote personal
training platform. He has over 4 years of experience working with
clients from all walks of life.People also view: How to Make a Cone Out of Paper | DIY Paper Party Hat
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