Ever wonder what it takes to build a perfect show-stopping butt, and how to get it quickly? Perhaps you’re getting ready for a pool party, or maybe you want to look fabulous in a tiny black dress.
First of all, you can’t get a big butt fast with spot reduction cardio. If treadmill running was on your list, forget about it.
Secondly, your bum won’t grow unless you’re lifting heavy weights. The glutes need to be constantly challenged in order to change their size and shape. Barbell squats, sumo squats, deadlifts, and lunges should be your number one priority.
Thirdly, it’s essential to give your diet a makeover. Consume more protein and good carbs, and eat fat to burn fat. Cut back on junk food, cookies, and soft drinks.
So, are you ready to make these changes? Follow these tips to get a bigger butt fast!
Assess Your Body Type and Shape
Just like any other muscle, the glutes come in different shapes and sizes. Genetics play a major role. If your parents and siblings have a flat booty, you’re probably facing the same issue. Exercise can help, but don’t expect to naturally get a big, round Brazilian bum too soon.
Not everyone is born with great glute genetics. Those who are blessed with a perfect butt can enhance their shape by eating mindfully and staying active. However, if your booty is flat, you’ll have to work harder and watch your diet year round.
With proper training, good nutrition, and consistency, anyone can dramatically improve the size and shape of their buttocks. Simple tricks, such as squeezing your glutes hard during isolation training, can do wonders for your booty.
Before getting started, take a look in the mirror. Are you skinny or slightly overweight? If you have a slim body, boost your calorie intake and do compound exercises. Focus on building mass and strength. Those who carry excess weight should slightly reduce their calorie intake and use a mix of heavy lifting and HIIT. In this case, it’s necessary to burn fat to give your buttocks a nice shape.
Set realistic goals and then plan your diet and training program accordingly. Don’t expect overnight results. Regardless of your body type and shape, heavy lifting is the fastest way to grow bigger buttocks.
Remember to track your calories and macros. After all, you don’t want a huge butt. If you eat too much, you’ll gain fat, not muscle. Eat too little and you’ll lose muscle.
Forget About Spot Reduction
Most people try to shed fat from their butt by doing tons of cardio. Unfortunately, targeted fat loss is just a waste of time. Unless you’re genetically gifted with big, round buttocks, it won’t do trick.
When you’re working out and dieting, your body reduces fat stores all over, and in general the fat in the lower body and core region is the last to go. If you want to grow your booty fast, cardio isn’t the answer.
Instead, you should try to create a caloric deficit and go heavier in the gym. This way, you’ll make your buttock look larger fast. However, this approach may lead to muscle loss in the long run. Your muscles need calories to get bigger and stronger. Extreme dieting causes your body to break down muscle protein, which results in catabolism.
The same goes for sprinting. Many gym goers mistakenly assume that doing sprints each day is the key to perfect buttocks. After all, sprinters have great butts. Let’s not forget that they also lift heavy, which is why their glutes are so strong.
Sprinting alone won’t give you a bigger butt. For best results, use it along with strength training. Take the time to build your strength and endurance. Due to its intense nature, sprinting isn’t the best choice for beginners. If you’re out of shape, there are safer ways to torch fat and build muscle.
Train Your Booty from Every Angle
Your buttocks are made up of three muscles: the gluteus maximus, gluteus minimus, and gluteus medius. These muscles are covered with fat. Thus, you must lose fat and do exercises that target each of the three gluteal muscles.
The gluteus maximus is the primary butt muscle, so it should take priority in your training routine. Some of the best exercises for the gluteus maximus include:
- Thigh extensions
- Front and side lunges
- One-leg squats
- One-leg deadlifts
- Pistol squats
- Romanian deadlifts
- Glute bridges
As the largest muscle in your body, the gluteus maximus supports your hips, stabilizes the pelvis, and assists with everyday movements such as thrusting, running, walking, or squatting. It also helps protect your lower back and maintains your balance.
Most exercise programs overlook the gluteus medius. This muscle attaches to your hip joints and sits above the gluteus maximus. It plays a key role in hip rotation and stabilization. Running and steady state cardio cause this muscle to become dormant, increasing your risk of injury, lower back pain, and IT band syndrome.
To work this muscle, add the following exercises to your routine:
- Side-lying clams
- Elastic band seated clams
- Wall abductors
- Lateral leg raises
- Lateral band walks
- Lateral squats with resistance bands
- Donkey kicks
- Bodyweight or cable hip external rotations
- Quadruped fire hydrants
- Skater jumps
- Sidestep tubing
- One-leg squats
- Side-lying hip abductions
- Thigh external/internal rotations
The gluteus minimus, the third and smallest muscle of your butt, is responsible for hip abduction. For this reason, it’s often referred to as the hip abductor. Isolation exercises can target this muscle and make it stronger. Your workout routine should include:
- Machine hip abductions
- Side lying hip abductions
- Crossover lunges
- Inverted flyers
- Seated hip internal rotations
- Mini-band squats
- Band clamshells
- Lateral band walks
- Fire hydrants with straight knees
- Hip hikes
- Side bridges
- Lying crossover stretches
- Gluteal stretches
- Bent-knee side bridges
- Seated pretzel stretches
- Transverse abductions
- Thigh external/internal rotations
Most isolation exercises target both the gluteus medius and gluteus minimus. Squats, deadlifts, lunges, and other compound movements work the gluteus maximus. Thus, your training plan should include both isolation and compound work. Contrary to popular belief, squats are not the key to a big, round butt. Workout variety is much more important.
Just because you’re doing squats daily, it doesn’t mean your butt will get huge. Keep your workouts diverse and eat clean to reach your goals. Lose a few pounds if necessary. Think about your waist-to-hip ratio. The smaller your waist, the bigger your buttocks will look. So, if you get rid of belly fat, your butt will appear larger.
Structure Your Workouts
Now that you know what exercises to do, it’s time to plan your workout. Choose one or two movements from each category so you can target every gluteal muscle. This means you’ll do three to nine exercises per session. Your training plan could look like this:
- Squats – 3 sets x 8-12 reps
- Sumo deadlifts – 3 sets of 6-8 reps
- Walking lunges – 3 sets of 15 reps (for each leg)
- Lateral leg raises – 3 sets of 15 reps (for each leg)
- Donkey kicks – 3 sets of 15-20 reps
- Seated hip internal rotations – 3 sets of 15-20 reps
Perform fewer reps with heavier weights for compound exercises, and more reps with a lighter load for isolation movements. If you’re short on time, choose a set of exercises targeting the gluteus maximus and another one for both the gluteus medius and gluteus minimus. End your training session with HIIT, stair climbing, or indoor cycling to reach muscle fatigue.
Getting a rounder butt fast isn’t going to be easy; it depends on your genes, fitness levels, and body shape. You can reach your goal in as little as four weeks or as long as 10 months.
Beware that working out more often won’t necessarily help. Your muscles need time to recover. If you hit the gym daily, you might end up losing muscle. In the worst case scenario, your metabolism will slow down.
Set a realistic time frame and schedule your workouts accordingly. Ideally, train your butt two days a week. Don’t worry – your backside won’t get huge just because you’re lifting heavy. If it was that easy, athletes wouldn’t spend hours working out.
Train your butt at home when you’re too busy to hit the gym. Most exercises targeting these muscles can be done with your own bodyweight. Eventually, use resistance bands or dumbbells to make your workouts more intense. Consistency is the key. The only way to increase butt size naturally is to eat clean and stick to your workouts. Training four or five times a month won’t cut it.
Eat for a Bigger, Rounder Butt
Diet is just as important as exercise. If you eat junk, your butt will get fatter, not leaner and rounder. Whether you’re slim or overweight, load up on whole foods and plan your meals. Cut back on white flour, white rice, full fat dairy, pastries, cake, soda, and energy drinks. Fill your shopping basket with:
- Lean beef
- Low-fat dairy
- Leafy green vegetables
- Cruciferous veggies
- Soy, almond, or coconut milk (unsweetened)
- Nuts and seeds (raw or roasted, not fried)
- Protein powder
- Coconut and olive oil
- Whole grains
- Almond meal, almond flour, and coconut flour
If you have a few extra pounds, ditch the grains and dairy. Stick to lean meat, fish, eggs, and vegetables. Fruits should be consumed in moderation. Legumes, such as beans and chickpeas, are quite high in carbs, so consume them immediately before or after training. Eat protein and healthy fats for dinner.
Steer clear of anything that comes out of a vending machine. Cook at home so you can have full control over the ingredients used. Beware that over 70 percent of the foods found on the store shelves are heavily processed. Check the labels to make an informed decision.
In case you’re slightly underweight, add more calories to your diet. Start with an extra 300-500 calories a day and track your results. Increase or reduce your calorie intake along the way. A weight gainer can help too. To lose fat, cut 300-500 calories a day from your menu.
When you’re too busy to cook or eat a full meal, drink protein shakes. Meal replacement beverages are a good choice too. Just make sure you read the label to avoid hidden sugars and trans fats. Other healthy alternatives are natural peanut or almond butter, trail mixes, and raw nuts. You can even make your own protein bars and high-protein pancakes and freeze them for later. This way, you’ll always have a healthy snack at hand.
Watch what you drink. Sports drinks, energy drinks, fruit juices, and vitamin water are loaded with sugar. Unless you’re running miles, you don’t need those extra carbs. Water, unsweetened herbal tea, and protein shakes are a better choice. Eventually, add a few slices of fruit or a pinch of cinnamon to water for extra flavor.
With discipline and commitment, it’s possible to naturally build a bigger butt within weeks. It all comes down to how you train and what you eat. The more effort you put into it, the faster your results will be.
Forget everything you’ve read in fitness magazines. Most times, it’s just marketing hype. There is no one-size-fits-all formula for building a better butt fast. You need to constantly experiment and see what works best for your body. Create your own training program, measure your progress, and eat for your goals.