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Exercises To Make Your Buttocks Bigger Fast
Ladies, we’re beautiful in all shapes and sizes, but let’s be honest, curvaceous women tend to attract the most attention. Even though attention-grabbing may not be the ultimate goal, you will also feel more confident and sexy when you start to physically shape into your goals. Did you know that there are exercises that can help you achieve a bigger butt in less than 30-minutes per day? It’s amazing how simple exercises can make a world of difference without the use of expensive operations.
Through this article, you will learn a lot of booty building exercises specifically aimed for women of all ages. These butt workouts can be applied today, and if consistent, you will see results within the first 30 days!
Though it is not easy to commit to a change in your everyday routine, especially if you are not used to exercising, be encouraged and allow your inspiration to drive you to new levels. Embrace the pain to get those gains!
Your diet plays an essential role in meeting all of your fitness goals. Before we get started, let’s go over a few:
Bigger Butt Diet Overview
1. Handling Your Diet
Exercise alone will not be enough to reach your booty goals. Most trainers will tell you first hand that a proper diet is 90% of all of your health and fitness efforts. As you go through the exercises below, choose a diet plan that will assist you in accomplishing the perfect butt in as little time as possible.
List of healthy diets:
- Protein-rich foods: Building a bigger buttocks require good fats. Examples are skimmed milk, meat, fish, avocados, eggs, and other protein-rich foods we know.
- Vitamins and minerals: You will need more energy to perform the exercises well. And energy usually comes from fruits, vegetables, and vitamin-rich nutrients.
- Carbohydrates: Carbs don’t always mean unhealthy if used in moderation. It will keep you active during your workouts; while restoring glycogen cells for fuel. Examples are apples, sweet potatoes, bread, and all carbohydrate foods with proper balance.
Proper rest and sleep are the most underrated, but essential components for growth and development. Muscle growth occurs while the body is resting. While sleeping, our energy consumption is at its lowest, allowing the body to use the high-quality food eaten earlier that day for muscle growth. Make it a goal to get between 8-10 hours of sleep each night. Lastly, stay hydrated by drinking 3-4 liters of water a day.
Choosing the right gym clothing for workouts is often overlooked, but very important. Selecting the wrong items to workout in such as jeans can cause mobility hindrance, causing exercises to be improperly performed; resulting in poor results or even injury.
- Leggings: Leggings encourage flexibility and provides the best comfortable fit for all workouts. There are workout leggings specifically made for those who want to tighten and tone the bottom half of the body. This will ensure confidence and ease when performing workouts that target the buttocks area.
- Gym shorts: Gym shorts will allow you to get a closer look at the muscles you are building from your legs to your buttocks. There are different types of shorts that you can wear: spandex, short shorts, long shorts, sweat shorts and compression shorts. Your skin will be able to breathe easily while practicing the most rigorous workouts.
- Sports bra: Wearing a sports bra while working out is a must. Sports bras are different than your everyday bra. They will make sure your chest is secured and protected by the tight breathable material used.
- Sneakers: It’s very important to wear sneakers while working out. They keep you grounded; while providing ankle and heel support. Sneakers also provide a thin layer of protection on your feet from heavy objects in and/around your workout area. In addition, sneakers will also keep your feet dry (moderately) from rain while getting in your morning cardio. Shoes are optional when you’re doing a workout at home. We suggest a shoe with strong ankle support as the weight is stronger at the bottoms while lifting. Butt exercises are more on footwork so flexible shoes are needed.
16 Exercises For A Bigger Butt
Squats are a great exercise for strengthening the lower body. There are several variations of squats that are easy for women to follow. Below are squat routines to choose from. These are exercises to make your bum bigger and rounder:
- Plie squat: Stand straight and widen your legs two feet apart, with toes pointing outward. Place your hands on your hips and bend your knees to the point of ultimate resistance, then slowly go back up. Do this 12-15 times or until failure.
- Side-to-Side Squat Jump: Stand with your shoulder parallel to your feet apart and hands on your side. From this position, raise your hands and jump towards the right and then left. Do this exercise 12-15 times.
- Lateral Squat Walk: Stand with knees slightly bends and lean forward. Step to the left followed by the right foot and vice versa. Do it 15 times. You can wear an elastic band below your knees for added resistance.
- Goblet Squat: Get a mini dumbbell to start this workout. Stand with your feet slightly wider than your shoulders and hold the dumbbell with both hands at chest level. Bend your knees and lower your body until your elbows touch your knees. Make sure to keep the back flat throughout the workout.
This is a great routine for toning your buttocks. Add a moderate amount of weights to this exercise for added resistance.
How to do lunges: A lunge is done through standing straight with right leg forward and left leg bend. It’s like a proposing figure. Repeat it for 10 minutes in each leg.
- Side Lunge: Instead of forwarding your right leg, stretch it on a side then bend for 10 minutes. Repeat it on your left leg for 10-minutes also.
3. Glute Bridges
This is an excellent glute strengthening exercise which does not require the use of added equipment. Glute Bridges can be more difficult to do than squats.
How to do glute bridges: First, lie on your back with bended knees and feet positioning about 12 to 16 inches apart from your butt. Lift your hips for two seconds while pressing onto your heels. Then lower it down to rest. Do it in 15 rounds.
- Single-leg Glute Bridge: Same position as the Glute Bridge except one leg will be straightened with toes pointing up. Lift your hips through the force of one heel than lower it after two seconds. Do it 15 times using an alternate raised leg.
4. Donkey Kicks
The quadruped bent-knee hip extensions a.k.a donkey kicks is a great exercise for working the gluteus maximus and the gluteus medius. This is one of the best exercises to make your bum bigger and rounder.
How to do donkey kicks: Start on all fours, with knees hip length apart, hands under your shoulders, while keeping back and neck parallel to the floor. After positioning yourself, the right knee must be bent in a 90-degree angle with the left leg raised in the air. Make sure your body is still in proper posture as your left toe is kicking toward the ceiling. Return to the proper position. Do this exercise 15 times on each leg.
5. Kneeling Kickbacks
How to do kneeling kickbacks: This is one of the most favored butt exercises as it targets your glutes from all angles. The kneeling kickback is known for making the butt rounder and fuller as it targets the gluteus minimus; the place where the butt and hip connects.
Kneel down on a mat with forearms propping your torso; letting your knees and palms support your upper body. Bend your right knee towards your chest to gain force in kicking it back. Kick backward as high as you can. Do each leg for 10-minutes.
6. Plank Jack Push Ups
How to do a plank jack: Start by getting in an upward push-up position. Push your legs out to the sides and quickly back in again; similar in movement to jumping-jacks. Do this quickly 5x, then commit to a regular push-up. This is considered 1 rep. repeat this movement for 15 times.
7. Fire Hydrants
How to do fire hydrants: Let’s start the fire hydrant exercise off by getting back on all fours; similar to the donkey kick position. Make sure to align your shoulders just over your wrists, with your spine neutral and parallel to the floor. Lift your right left (keeping it bent at 90-degrees) away from your body to the point of ultimate resistance. Return to the starting position and then do it on the other leg. Do this exercise 15 times on each leg.
8. Squat Thrusts
How to do squat thrusts: Start the workout by standing with two feet hip-apart. Then do a crouching squat with open palms on the ground. Extend your top leg backward by jumping it off until you’re in a planking position. Keep your arms straight pushing the floor then jump your feet to its original position. Stand up and do it again.
This exercise also enhances your abdominal strength. You may find that this workout is more challenging than the preceding exercises, but it’s worth the pain.
9. Box Jumps
How to do box jumps: Let’s start by getting a box 6 to 24 inches tall, depending on your vertical jump. Position Begin the workout by standing with hips-width feet position. Bend your knees as you sway your arms forward to prepare for jumping off. After jumping on the box, you can choose either to step each foot down the floor or to jump down with both feet.
Be careful in incorporating this workout. We suggest having someone you in case of an unforeseen incident. Make sure the box is firm and can hold your weight.
10. Sumo Squat Jumps
How to do sumo squat jumps: Stand with your feet wider than hip distance apart, with your toes pointed outward. Keeping your back straight, lower into a sumo squat. Make sure your knees do not extend past your toes. From this position, jump as high as you can with your arms above your head. Land in a squat position, and repeat for 12-15 times. Try to increase your speed as you perfect your form and posture.
11. Standing kickbacks
How to do standing kickbacks: Stand nice and tall with a good posture. Put your hands on your hips then let the right leg carry the weight as the left leg is lifted behind. Do not lean forward and be flexible to control your body. Lift your leg to the highest point without compromising your posture. Lower the leg without touching the ground then lift it again. Challenge yourself by adding a resistance band. Do this 20 times. Repeat the routine on the other leg.
Apart from lifting the leg behind, you can do it diagonally following the same steps. It will surely make your buttocks rounder and firmer.
12. Single Leg Toe Touches
How to do single leg toe touches: Stand on your left foot, with your right foot slightly off the ground. Bend over, and touch the ground foot with your opposite hand. It’s fine to bend the knee of the opposite foot while doing this exercise. Do this exercise 10 times, then switch legs.
13. Romanian Deadlifts
How to do Romanian deadlifts: Get two medium-weight dumbbells. Stand straight with each hand holding one dumbbell. Slowly bend your hip with arms straight and slightly bend knees. Your back must be kept flat, looking forward at all times. Lower your body and bend as far as you can.
Getting to the upright position requires more balance, as it will strengthen your glutes and your core.
How to do surrenders: It is called “Surrenders” because the hand position is like surrendering to police. First, stand with slightly open leg position. Both hands are placed behind the head with elbows wide. Second, kneel down with your right knee on a yoga mat while the other leg is raised at 90-degrees on the floor (in a proposing position). Alternate legs while in the proposing position, and then stand. Repeat the routine in two rounds to complete one exercise set.
15. Plank Leg Lifts
How to do plank leg lifts: Start by placing your forearms on the ground, with your elbows directly underneath your shoulders. Bring your legs back, making sure your body forms a straight line from your shoulders to your heels. Keeping your core tight with your glutes engaged, raise one leg off the ground (make sure your hips stays square to the floor). Hold this position for 60-90 seconds, then repeat with the opposite leg.
16. Stability Ball Hamstring Curl
How to do stability ball hamstring curls: Lay down on an exercise mat with your arms to the side. Place your heels on top of a stability ball. Contract your abs and glutes and lift your hips off the mat; bend your knees, drawing the stability ball closer to you. Slowly roll the ball away from you back to the starting position. Be sure to keep your core tight throughout this exercise. Repeat this routine 12 times.
5 Simple Exercises For Bigger Butt
The routines below should be done in conjunction with the exercises above to achieve quicker results. Be sure not to overwork or over commit yourself. Pace yourself with each exercise, and slowly add additional ones as your body strengthens. I recommend choosing one of the exercises below to include in your daily exercise routine.
1. Biking: Yes, biking can be a part of your butt exercise routine. It enhances and strengthens your thighs and hips. You can do this with your loved one, friends, or alone. Take in your local sceneries and enjoy the weather with this workout.
2. Running is an exercise specifically designed for building the legs and glutes. It’s also labeled as one of the fastest ways to achieve a big butt. This routine enhances the overall body posture, including the buttocks; making it round and firm. You can always start by walking; building yourself up as your stamina increase.
3. Climbing is not all about mountainous adventures. You don’t need to go climb a mountain just to achieve bigger buttocks. Climbing is comparable with higher steps to walking resistance. It could be walking the stairs at home or a stairmaster at the gym. This routine is good for building abs, toner muscles, stronger thighs, and of course a bigger butt.
4. Yoga is known for meditation; however, it can be a great workout routine to enhance your buttocks. It tones the buttock muscles. Good form is key to achieving optimal results with Yoga. I would suggest going to a yoga studio, or watching tutorial videos to build good habits and great form.
5. Aerobics: Most local gyms offer aerobics classes to their members. This is a great routine as it not only builds glute muscles but sheds fat in those hard to lose places (such as lower abdomen region). Committing to a healthy diet and incorporation of an aerobics class will have you exceeding your booty benchmarks in record time In order to see the best results you must practice good form and posture. Create a routine and stick to it. Over time you will see changes, which will surely motivate you to continue busting through your plateaus.