A beautiful booty? Tighter tush? Gorgeous glutes? Let’s face it, everyone wants a better butt. But is it possible? Of course, it is! That’s why we’re kicking off our 2 weeks To A Better Butt Challenge! If you are willing to put in just a few minutes a day for the next 14 days, you’ll be on your way to a better backside. Bonus: your glutes are the biggest muscles on your body, so working those babies not only gives you a better shape but burns a bunch of calories too. Show
The challenge is super simple: when you sign up for our challenge, you’ll be able to download the Better Butt Checklist with the 3 butt moves you’ll perform every day for 14 days. You’ll start with just 10 repetitions for each move and add reps each day of the challenge. You’ll also receive Challenge-exclusive emails with tips to keep you going and access to one free GHU TV workout video (targeting the tush or lower body) every other day. By the end of the challenge, believe me, you’ll know your rear end is there! These 14 days will show you that with consistency you can strengthen and tone your lower body. When you work your muscles, the muscle fibers get stressed and if you combine that work with healthy eating, you will get stronger. If you continue on after the 14 days (we are cheering for you!) then as your body adapts to stress, you’ll likely hit a plateau where the benefits of these exercises will begin to diminish. When this happens, it’s time to change it up by increasing weight (adding dumbbells) and/or changing exercises. Peruse our workouts at Get Healthy U TV to get new ideas (We love the Butts and Gutts workout!) Better Butt WorkoutThe moves are shown in the following video and also with pictures and descriptions below. (We included one bonus move in the video: squat jumps! If you ever want to add it to your daily workouts, feel free to do so!) Then just click to download the chart, follow the plan, check the box when you’re done, and share with your friends on Facebook or Twitter using the hashtag #14DaysToABetterButt. So let’s get started! This should take about 10 minutes of your day; it’s a small price to pay for a better backside. 1. Pass-Through LungeB) Then lift the right leg up and let it float slowly to the front, lowering again to 90-degrees. C) Now push your right foot up again and float it behind you as you did the first time. After doing the number of reps listed on the chart, switch legs and repeat. Related: Stability Ball Butt Blaster Workout 2. Side To Side SquatB) Keep your abs tight and your spine long, keeping chest and eyes up. Step wide to one side staying in your squat position, go back to your starting position, and then side squat wide in the other direction. Continue squatting side to side, staying low throughout. 3. Cross-Behind LungeB) Transfer your body weight onto your left leg and cross your right foot behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight and chest lifted to keep your weight in the front leg. Step back to starting position and repeat on the other side. Keep alternating right and left for the number of reps listed on the chart. Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has vast experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President... more December 23, 2022 ByCharushila Biswas Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and... more Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness NutritionistShutterstock 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. 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 ButtocksWarm-up for 10 minutes before starting the following exercises to increase the size of your butt. 1. SquatsShutterstock Target – Glutes, hamstrings, quads, and lower abs. How To Do
Did You 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. 2. Barbell Squatvia GIPHY Target – Glutes, hamstrings, quads, and deltoids How To Do
3. Plie SquatShutterstock Target – Glutes, adductors, hamstrings, and quads How To Do
4. Weighted Lungesvia GIPHY Target – Glutes, hamstrings, quads, lower abs, and calves How To Do
Related: 7 Benefits Of Walking Lunges 5. Weighted Glute Bridgevia GIPHY Target – Glutes, hamstrings, and quads How To Do
6. Single-Leg Bridgevia GIPHY Target – Glutes, hamstrings, and quads How To Do
Related: 15 Effective Bridge Exercises And Their Benefits 7. Donkey KicksShutterstock Target – Glutes, hamstrings, and quads How To Do
StyleCraze Says 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 Swingsvia GIPHY Target – Glutes, hamstrings, quads, deltoids, and lats How To Do
9. Side Lungesvia GIPHY Target – Glutes, adductors, hip flexors, quads, and hamstrings How To Do
10. Scissor Kicksvia GIPHY Target – Glutes, lower abs, and hip flexors How To Do
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 Butt1. ProteinMuscles 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. Some good protein sources include skimmed milk, eggs, low-fat yogurt, fish, turkey, legumes, meat, soy protein, hemp protein, and whey protein. 2. Healthy FatsThe 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. Related: 9 Healthy Sources Of Fats For Vegetarians To Consume 3. CarbsIt 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. MicronutrientsShutterstock 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 Bigger1. It’s All An IllusionWear 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 PadsAnother 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 WaistlineShutterstock 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. Subscribe 4. Use Butt Enhancing CreamsCall 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. Infographic: The Best Cardio Exercises To Get A Bigger ButtYou have learned some strength exercises that can increase your gluteus maximus. But what about cardio? Certain cardio exercises target your lower body and give you a more toned butt. These exercises offer resistance to your lower body, which activates the muscles there. Check out the below infographic to learn the best cardio exercises to get a bigger butt. Illustration: StyleCraze Design Team 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. 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. Frequently Asked QuestionsHow 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 growth 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. SourcesArticles 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. |