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How To Get A Bigger Buttocks Naturally Fast And Free
“Oh my God Becky look at her butt,” was one of the most notarized and coveted lines in hip-hop history. The song that included this line was created by Sir Mix A Lot in 1992; back when a killer set of legs and a nice voluptuous set of breasts were “all the rage” among the MTV watching enthusiasts. Unbeknownst at the time, the song “Baby Got Back,” would go on to have a powerful cultural impact. Today, a nice, round, firm butt has become the standard when looking to achieve the ideal beach body physique. To some, booty is more important than water. But, how can you get a bigger buttocks naturally, fast and free?
Surgical buttock augmentation, butt injections, pills, and creams can all produce your expected results; however, taking the natural route is the safest, most fulfilling and cost-effective method of obtaining the perfect bottom.
It is crucial to understand that in order to get a bigger, curvy butt, you will need to work both your hip fat and hip muscles. There are 3 types of hip muscles: gluteus minimus, gluteus medius, and gluteus maximus.
The more you work these muscles out, the more these muscles will build, giving your butt a nice, toned look. For a firmer, rounder and bigger buttocks, you also need to take care of the fat layer above the muscles. Depending on the amount of fat around your butt, you’ll either have to gain or shed fat.
How To Get A Bigger Butt (The Ultimate Guide)
Warm-ups: Glute Activation Exercises
Before starting your core exercises, it is essential that you start off with glute activation exercises to loosen your muscles. Glute activation exercises are similar to pre-workout warm-ups, with a primary focus to ignite your gluteus muscles. People who sit on their buns all day (ie.. work, or watching reruns of Game of Thrones) tend to benefit significantly from doing these warm-up exercises.
Glute Medius Strengthening Exercise - Side Leg Lifts
The side leg lift exercise was made famous on “Jane Fondas Complete Workout” tape back in the 80s. This glute medius strengthening exercise loosens and stretches your glutes, lower back, and hamstrings.
Gluteus Medius Function: The feature of the gluteus medius muscle is to work with other muscular tissues at the side of your hip to help pull your thigh out to the facet in a motion referred to as hip abduction. The gluteus medius also serves to rotate your thigh. As you can see, it is very important to stretch your glutes to avoid a gluteus medius tear (Ouch!).
How to stretch gluteus medius:
- Lie down on your side, with your chest pointed forward.
- Make sure hips are stacked on one another
- Place your top hand on your hip for added support and balance throughout
- Slowly raise your top leg, keeping your knee straight, tilting your toes towards the floor.
- Lower your leg back down to the starting position, and repeat the motion.
** While raising your leg. squeeze your glutes together **
Frog Bridge Exercise
Frog Bridge lifts are one of the best exercises to activate your glutes, even if you’ve had difficulties in the past to get them to work.
How to do a frog bridge lift:
- Lie on your back flat, spread your knees wide and put your heels together.
- To activate your abs and glutes, tilt your pelvis toward your belly.
- Continue tilting as you raise your hips to the ceiling, squeezing your glutes tightly together.
- Repeat this motion in a pulsing manner, never releasing your glutes from the tension.
Banded Squats are a lower body exercise that strengthens your glutes and legs by using a latex rubber loop band for extra resistance.
How to use resistance bands for squats:
- Wrap the resistance band above your knees, and stand slightly wider than shoulder width apart, with your toes pointing out slightly.
- Squat down, lowering your body as low as you can go, making sure to open your knees are far as you can for added resistance.
- At the lowest position of the squat, hold for one second while continuing to push against the band.
- Then, slowly raise back up, squeezing your glutes as hard as possible. Return back to the start position and repeat the movements for more reps.
This style of exercise is known as Reactive Neuromuscular Training (RNT). A corrective exercise routine which involves a band to create a force to either push or pull the body into a state of dysfunction. This sends signals to your nervous system to embrace the force and move away from the dysfunction. This RNT routine is also a go-to exercise for physical therapists.
What is a glute bridge: Glute bridges are one of the most effective workouts for toning your buttocks. This exercise is one of my favorites as it isolates the glutes, which forces you to key in on each and every squeeze. Glute bridges may seem a bit challenging on the first day; however, by the following day, you’ll start doing it more efficiently and comfortably.
What bridges works what muscles: The Glute bridge is an excellent exercise for butt and abs. Also, this exercise strengthens and works your erector spinae, hip abductors, and hamstrings.
How to do a glute bridge:
- Lie on your back with feet flat on the floor.
- Lift up your pelvis off the floor. Note, that you can use weights and place it on your pelvic area for an extra challenge.
- Slowly lower your pelvis on the floor.
- When you are doing butt bridges, always keep your abdominal muscles sturdy and strong. This exercise works as much abdominal as the glutes.
- Exhale and hold for just a few seconds then breathe in and gently go back to the first or starting position.
- Always make sure that your body is straight and even while lifting. Do not let your back to bend or cave in anyway.
Single Leg Bridge
Another glute activation exercise that will assist in toning your hip muscles is the Single Leg Bridge. It’s a great exercise if you tend to sit a lot during the day.
How to do the single leg bridge exercise:
- Lie on your back with one foot flat on the floor while the other one is raised straight up in toward the ceiling.
- Place your weight on foot on the ground and lift your glutes up as you exhale.
- Flex your butt while inhaling when reaching the top position.
- Slowly lower your hips to starting position.
- Do 10 – 15 reps, then turn to the other foot.
Exercises For A Bigger Butt - 8 Best Butt Workouts
Side Lunges For Glutes
Side lunges will help tone the muscles of your butt and inner thighs.
How to do Side lunges:
- Stand with your legs apart and feet pointed out.
- Looking straight, bend your left knee and sit.
- Return to the center and repeat the same action for your right side.
- Do 10 reps.
Kneeling Kickbacks aka Donkey Kicks
What are donkey kicks: The “quadruped hip extension,” also known as the donkey kick is an exercise which targets your gluteus maximus as well as stretching your lower back muscles.
How to do donkey kicks:
- Kneeling on the floor, assume a push-up position with your knees parallel to the pelvis.
- Allow your palms and knees to support your body weight.
- Bring your left knee to your chest and kick back for as high as you can.
- Slowly lower down your knee.
- Repeat the same with your right leg.
- Do 10 reps.
Lunges for Glutes
What are lunges: One of the best lower body exercises to tone your buttocks. Lunges works great with some added weights for resistance.
What muscles do lunges work: This exercise targets the glutes, hamstrings, and quadriceps
How to do lunges:
- Stand with your feet shoulder-width apart.
- Step forward with your left leg and bend your right leg in order to make a “proposing” position.
- Move back to starting position and do the same with your right leg.
- Do 10 reps.
What are leg lifts: In addition to toning your butt, the leg lift exercise also works your lower abdomen and core.
What muscles do leg lifts work: This exercise targets the illopsoas (the anterior hip flexors), while strengthening the rectus abdominis muscle, and the obliques.
How to do leg lifts:
- Lie on your back with your arms, hands, and legs flat on the mat.
- Slowly raise your hips off the ground, keeping your legs as straight as possible.
- Hold for five seconds then slowly return to starting position.
- Do 10 – 15 reps.
What are Scissor Kicks: help strengthen your butt, as well as lower abdomen and core muscles.
What muscles do scissor kicks work: Aside from working the glutes, scissor kicks works the transverse abdominis which is the deepest muscle in the stomach, and the hip flexors.
How to do scissor kicks:
- Lie on your back with arms fully extended and palms facing down.
- Slowly lift both of your legs so that your heels are off the ground.
- Lift your left leg to a 45-degree angle and lower your right leg about 3 -4 inches from the ground.
- Alternate the movement between your left and right legs.
- Do at least 15 reps.
What are barbell squats: This exercise is an enhanced version of squats. Thanks to the added weights of the barbell, your butt and leg muscles are more challenged and toned. With only a couple pieces of equipment, you can conveniently do barbell squats at home.
What muscles do barbell squats work: Similar to traditional squats, this exercise works your glutes, hamstrings, lower back and calves.
How to do barbell squats:
- Place a barbell on your shoulders.
- Then, lower to squatting position with your thighs parallel on the floor.
- Maintain your position with your chest outwards shoulders pushed back and butt down. Keep balance by keeping your hands in front.
- Lower your squat further in order to pull your butt above your feet.
- Squeeze your thighs and glutes in order to return to your starting position.
- Do the movements slowly for 15 – 20 reps.
What are plie squats: Also known as sumo squats, plie squats work your inner thighs and glutes a bit more than your standard squats.
How to do plie squats:
- Stand with your feet wider than shoulder-width. Keep your toes point outwards and arms by your sides.
- Slowly lower your body to a squat position until your butt is just above your feet.
- Squeeze your thighs and glutes further to get back to the starting position.
- Do 10 – 15 reps.
What muscles do deadlifts work: In addition to toning your butt and hip muscles, deadlifts focuses on strengthening your arms, shoulder and hip muscles.
Types of deadlifts: There are many deadlift variations to choose from: Cable Romanian deadlifts, jefferson deadlifts, smith machine deadlifts. suitcase deadlifts, pause deadlifts, high rep deadlifts, banded deadlifts, and American deadlifts.
(articles for each deadlift variation coming soon…)
How to do deadlifts:
- With a barbell in front of you, squat down and hold the barbell.
- While inhaling, pull the weight off the floor by straightening your legs and making sure that your arms are straight, back stays flat and the bar close to your body.
- Standing upright, push your feet through the floor and keep lifting until you are in a fully upright position.
- Exhale and maintain the position.
- Then slowly lower the bar back down. Make sure that you do not bounce the barbell when setting it down.
Bonus* 5 Types of Exercises To Help Tone Your Butt
1. Step Aerobics
Step aerobics is a simple exercise. You only need to step up and down, pace up and down and dance to your favorite music. You can do it for 15 – 20 minutes in order to tone your butt muscles. You can do it from home, or find your nearest step aerobics class and start sculpting those buns and thighs!
With biking, you move your legs to pedal; thus, toning your hips, calves and thigh muscles. Plus, it is a great outdoor exercise routine that you can enjoy with your family, friends or by yourself.
“Jumping Jehoshaphat Batman!” Does running make your butt bigger? Yes! Running strengthens and tones your legs, lower back, and glutes; all while burning a tremendous amount of calories. This exercise is good for your overall health, particularly strengthening your cardiovascular system. It is important that you do not overdo it and try interval running, like walking and running in timely intervals. Jump off the treadmill and enjoy some fresh air and sceneries.
4. Step Climber For Glutes
This is one of my favorite exercises as I can use a stair climber machine at the gym or my stairs at home. This exercise works great on your abs, buttocks, thighs and heart muscles. However, this is not recommended for those suffering from medical conditions which do not allow rigorous exercises.
5. Yoga For Glutes
Does yoga make your butt bigger? Yes, yoga offers toning positions and gives you more flexibility. You can find a yoga trainer or browse through a few youtube videos that can help you focus on butt enhancing yoga positions. Train at least 3 – 4 days every week in order to get a bigger butt.
In addition to the above exercises, you will also need to change your diet. Your diet provides the building blocks needed in order to have a bigger butt. In general, you will need to focus on upping your protein intake in order to create a layer of fat above your butt muscles.
Choosing the right food can also help in the proper regulation of your hormones. Also, it helps improve the effectiveness of your exercises for a bigger butt. If you are working out really hard in order to build your butt, then you will need enough proteins and calories in order to repair your muscles and prevent muscle loss.
Protein: There are various ways to add more protein to your diet. Some of the best protein sources include meat, legumes, turkey, fish, low-fat yogurt, eggs, and skimmed milk. You can also try supplements such as whey protein, hemp protein, and soy protein.
Carbs: It is quite important that you monitor your carb intake. The amount of carbs you will need to take depends on the level of resistance that you do during your workout. Some healthy sources of carbs include grapefruit, potatoes, apples, wheat bread, whole grain pasta, corn, barley, brown rice, and sweet potatoes.
Fats: Our butt is covered with a layer of fat. And in order to tone and get a bigger butt, you will need to eat good fats or commonly known as unsaturated fats. Great sources of good fats include peanut butter, olive oil, nuts, oily fish such as salmon, sunflower oil, canola oil, seeds and nuts, avocado and fish oil.
Micronutrients: These are nothing but minerals and vitamins which are highly needed for the body to function properly. Veggies, fruits, and nuts are excellent sources of micronutrients.
And since you are training really hard to get a toned and fuller butt, you need to eat a lot of veggies and fruits in order to keep your body from becoming tired because of less energy.
Sample Diet Plan
Breakfast: 1/2 cup grapefruit, 1 piece Ezekiel bread, 5 egg whites
Snack: A cup of full-fat Greek yogurt plus berries or protein shake
Lunch: 1 grilled boneless and skinless chicken breast with spinach, topped with veggies of your choice and 2 tablespoons of balsamic vinaigrette
Snack: 1 slice of whole wheat bread with 2 tablespoons of peanut butter
Dinner: ½ cup quinoa, 1 salmon fillet, a side of asparagus
Snack: 3 tablespoon cottage cheese and berries or protein shake
Extra Tips To Support A Bigger Butt
Sleep For At Least 7 Hours:
When you exercise or train, you actually break down muscles. With butt-focused training, you could lose more butt muscles than gaining. However, when you sleep, your body takes the time to build and repair those muscles. So, if you want your butt to desirable, then get at least 7 hours of good night’s sleep. Plus, it will rejuvenate your brain cells and give you the energy to get through the day.
Water is a universal solution to every problem. Toxins, which accrue as you train can accumulate over time and toxin build-up can make you feel tired; thus, causing the need to stop training. Drinking water ensures that you flush these toxins out, and keeps you refreshed for another set of butt-toning exercises. Aim for at least 3 – 4 liters every day.
Learn To Rest:
If you never give your body time to recover and heal, then you will not see the results that you want. As I have mentioned earlier, sleep is the best rest you can have.
If you want the best recovery results, you can deliberately take 2 – 4 days off per week. Understand that exercise is the active part of building those muscles and rest-and-recovery is the passive part. They are both important, so do not skip on taking the time to recover from all your hard workouts.
Furthermore, you can also try giving your body a great massage and the pampering it deserves to soothe any ailing muscles.
Butt Enhancing Pads + Butt Lifting Clothing:
For the first week of your exercise and diet routine, you are less likely to see huge improvements. However, if you want you can always create an illusion of your butt getting bigger using butt enhancing pads. These padded inserts or shapewear are designed specifically to boost your butt’s appearance.
This, with the inclusion of form-fitting clothing such as slim, high-waisted pants, jeans, shorts, balloon dresses or skirts can give the illusion of your butt taking a huge step.
Many women would like to flaunt nicely toned, big butts. Although it is not easy, with patience, discipline and following our guide above, you’ll surely get that amazing booty that dreams are made of!