A FULLY COMPREHENSIVE GUIDE TO MAKING YOUR BUTT BIGGER

‘How to make your butt bigger’ is one of the post popular Google search terms for women. With the rise of the Kardashians and celebs all opting to have their big buttocks on show, having a big booty is still bang on trend.
The great news is that there are so many ways you can make your butt bigger that don’t involve surgery. Sometimes it just needs hard graft, dedication and a willingness to really dedicate time and effort into enhancing your booty.

Instead of looking at your booty in the mirror and wishing it was rounder, firmer, and generally a lot bigger, it’s time you saw its potential and realized the power is in your hands to change it!

If you are ready to make your butt bigger then don’t waste another second and get right to it!

In order to make your butt bigger we will need to lock down a good routine which involves nailing:

  • Your exercise regime
  • Why adding resistance is important
  • Body brushing
  • Butt firming cream
  • Your nutrition plan
  • Your 4 week fully comprehensive butt-building plan

How to make your butt bigger

Understanding your butt – Yes it’s necessary!

The butt is the body part most women want to focus on. Having a toned butt makes you feel more feminine and you feel better in all your clothes.

Ok, so before we move on to showing you how to make your butt bigger, it’s pretty important that you understand the different muscles which make up your butt and why all parts need work so you can achieve a more sizable derriere.

You probably thought your butt was just for sitting on and looking good in a dress! Well, surprise, because the main function of your butt is both of stability and movement.

Glutes

  • Gluteus maximus – extends and externally rotates the leg
  • Gluteus medius – abducts and can both internally and externally rotate the leg
  • Gluteus minimus and TFL – abducts and internally rotates the leg

Glutes anatomy

Hamstrings

  • Biceps femoris – main action is flexion at the knee. It also extends the leg at the hip, and laterally rotates at the hip and knee
  • Semitendinosus – flexion of the leg at the knee joint and extension of the thigh at the hip. Medially rotates the thigh at the hip joint and the leg at the knee joint
  • Semimembranosus – flexion of the leg at the knee joint and extension of the thigh at the hip. Medially rotates the thigh at the hip joint and the leg at the knee joint

Hamstring anatomy

How to achieve the all-important muscle growth

So you can understand the growth of your glutes from a scientific process it’s crucial to touch upon the actual process of muscle growth. After you have trained your butt, your body then switches on its repair process and begins to replace those damaged muscle fibres through a cellular process.

This involves the fusing of muscle fibres together to build new muscle protein strands or myofibrils. And here’s the good bit: these newly repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). So if you want bigger glutes and a nice round bubble butt you need to break muscle fibres, which means lifting heavy!

This process, however, does not happen while you lift the weights. It actually occurs while you rest, because it’s during the rest period that your body has a chance to repair.

So, how do you get your glutes to grow during your workout?

  1. Create tension in the muscle

In order to create tension in the muscle to produce growth you will need to lift progressively heavier. This means challenging yourself and increasing the weights. Don’t stay at the same weights; ensure you push yourself to create new tension in the muscle.

  1. Muscle damage

A day or two after a workout usually has you feeling pretty sore. This soreness is often referred to as delayed onset of muscle soreness (DOMS). This is an indication of muscle damage from your workout. This will activate cells to begin repairing the muscles. Your body will adapt quickly to stimulation, so again ensure you always push hard. You won’t always get DOMS after a workout, but this doesn’t mean you won’t grow.

  1. Sarcoplasmic hypertrophy for a GLUTE PUMP!

Sounds complicated, doesn’t it? Well don’t be intimidated by the scientific term.

Ever been to the gym and felt a muscle pump? If so, you have felt the effects of metabolic stress.  Metabolic stress causes cell swelling around the muscle that helps contribute to growth. The ‘pump’ also comes from blood and glycogen flooding to the area. This process is known as sarcoplasmic hypertrophy.

The great news is that sarcoplasmic hypertrophy can also be used to create the effects of a temporary ‘butt lift’. Maybe you want to pump up your glutes before an event, or when you are going out in a dress you want to fit a little tighter around your butt.

If this is the case, utilizing sarcoplasmic hypertrophy from a ‘pump up’ is a great temporary quick fix!

Important muscle growth

Why adding resistance is important

So before we give you the best moves to make your butt bigger, it’s important to explain that you need to add resistance. As we have already descried, to get growth you must add resistance. If you are used to weight training then it’s time to break down those barriers and add resistance to your moves.

All of the moves described below will need added weight. You can do this by using plate or pin loaded machines, dumbbells, barbells or even kettlebells.

Train your glutes and hams – The best moves for a bubble butt!

Now we have established the parts that make up your derriere, and you know which areas you need to train. The gym can become your best friend on your mission to make your buttocks bigger.

The best thing you can do to grow your glutes is to train them hard! The muscles which make up your butt are known as the glutes and these need to be trained to grow.

Building some sculpted glutes and hamstrings involves a lot more than just squatting. You may have been led to believe the squat is all you need, but this simply isn’t the case. Of course the squat is great but there are better moves to really carve your glutes.

Sumo deadlift

Taking a nice wide stance with your feet and point your toes outwards. Ensure you have a heavy dumbbell, kettle bell or loaded barbell in front of you when taking this stance.

Bend your knees and squat down to lift the bar with an underhand grip. Keeping a neutral spine (no arching the back!) rise back up again. Take the weight back down to the starting position and repeat the move.

The sumo deadlift specifically targets the glutes and quadriceps as well as your hip adductors (your inner thighs), so it really does sculpt the whole area and stimulate growth.

Single leg deadlift

This awesome move is often referred to as the non-surgical butt lift! Stand with your feet shoulder width apart with a kettle bell in front of you. Keep one foot planted firmly on the floor and extend the other leg backwards at a 90 degree angle.

The moving leg should be straight out behind you, with minimal knee bend to keep your spine aligned properly. Hinge your hip forward while bringing the bell with you. Lock your raised leg and squeeze your glute. Lower it back down and repeat.

This exercise is an isolation move, which means it targets specific muscles at one time and creates a phenomenal, strong and sizeable butt!

The dumbbell lunge

Forward lunges are great for improving leg strength and flexibility. They should be a staple part of any butt building routine because they are so effective at toning your glutes and burning fat. The lunge isn’t an isolation move; it’s a classic multi-joint exercise that will shape your legs and butt and also fix muscular imbalances. They target several muscles, including your quads, hamstrings, calves, glutes, and abs.

Hip thrusts

Super for isolating the glutes, hip thrusts are a great way to really work the area. They also engage the calves and hamstrings.  Sitting on the ground in front of a bench, have a barbell loaded in front of you. Ensure the bar sits above your hips and lean against the bench so your shoulders are supporting your body. Drive through the feet and lower the barbell down, and then raise it up squeezing your glutes.

Cable kickbacks

Cable kickbacks are excellent for really isolating the glutes. Standing up straight next to the cable machine, ensure you strap in your ankle with an attachment. Contract your glute and raise your leg backwards and up. Repeat the movement.

Body brushing for a bigger butt

Dry body brushing is one of the beauty industry’s best-kept secrets to get a bigger and firmer butt. If you use this method alongside your exercise routine and your firming cream application you will enhance your results even more.

So what is dry body brushing? It involves using a dry skin brush on your buttock/glute area. You brush the skin in circular motions, and these brushing movements exfoliate the skin, removing dead skin cells and unveiling new, firmer skin underneath. The brushing movement also stimulates blood flow and brings blood closer to the surface of the skin. This effect helps to diminish the appearance of cellulite as it helps to break down fat cells.

Body brushing will help your glutes look firmer, smoother and shapelier, giving you that rounder look and the illusion of a bigger, more toned bum.

Body brushing for a bigger butt

Butt firming creams

Butt firming and anti-cellulite creams are an excellent way to really enhance the size and feel of your butt. Such creams are usually enriched with ingredients specifically for toning the skin and reducing the appearance of cellulite. Some creams also deliver a plumping effect to give your butt a more pert appearance.

Of course, to get the maximum effect from the cream application it’s best to pair it with your exercise, nutrition and body-brushing regime.

When applying butt-firming cream it’s most effective if you massage it into your skin properly. This can be done with a hand-held massage device. Ensure you rub it in firmly so your skin gets a little red; this signifies that the blood is flooding to the area. It helps with skin renewal too.

Your nutrition after a workout

You might have heard the phrase ‘abs are made in the kitchen’. The same goes for your glutes! Your buttocks are made up of a series of muscles, as we described earlier on.

As with any muscle, when you work the area and the tiny fibers break, causing muscle damage, you need to fill these tears with protein so they can grow back bigger and stronger!

Resistance training is your first port of call for muscle growth, but the repair can occur only if muscle protein synthesis exceeds muscle protein breakdown; there must be a positive muscle protein balance. This means you need to UP your protein intake and eat more of it, especially around your workouts!

Immediately after your workout you need to be consuming at least 20g of protein and some fast acting carbohydrates to fill the muscles with glycogen. It’s easiest to have a protein shake with some blended oats.

When you eat a food that contains protein such as chicken, tofu, beef, etc., your body then breaks down the protein molecules in the food into amino acids and then uses those amino acids to build its own proteins.

To achieve muscle growth it’s suggested you intake roughly 0.6 to 0.8 grams per pound of body weight because this is adequate for maximizing protein synthesis.

Proteins

Ideally your proteins need to be clean and lean proteins, so stay away from processed meats. Good examples of lean proteins include:

  • Tuna
  • Eggs
  • Turkey
  • Chicken
  • Tilapia
  • Legumes
  • Cottage cheese
  • Lean red meat
  • Other fish

Proteins for bif butt

Carbohydrates

Swap your white carbohydrates such as white bread and pasta for slower digesting carbs which will keep you fuller for longer. These include:

  • Whole wheat or whole grain alternatives
  • Sweet potato
  • Quinoa
  • Oats
  • Brown rice

Fats

Ensure the fats you consume are from healthy sources. You don’t want to be consuming saturated fats. Healthy fats provide a whole host of health benefits, and some can even assist in weight loss. The best sources of healthy fats include:

  • Fish oil
  • Avocados
  • Extra virgin olive oil
  • Coconut oil
  • Almonds
  • Walnuts
  • Natural peanut butter

Fats for big butt

Why surgery isn’t the answer

Now that you have a plethora of knowledge at your disposal to make your butt bigger naturally, you can reject the idea of surgical procedures. Unfortunately the media and celebrity culture have brought butt surgery out into the open. Butt surgery is one of the most unnecessary and ineffective ways to get a bigger butt.

Butt surgery is dangerous and very life inhibiting. Getting glute implants involves dangerous surgery which more than often leaves women looking disfigured and out of proportion.

Celebrities use surgery as a quick route to the their dream butt while claiming they are natural. Ladies, please don’t consider this dangerous, barbaric option.

By following the correct exercise regime, understanding your muscles and nailing your nutrition along with the extras of body brushing and butt firming creams, you can get the same aesthetically pleasing butt without the surgery!

Butt implant

Your 4-week butt-building gym plan!

We have now covered glute growth from all angles. You know the muscles that make up this area, and you know how to train them, how it will feel and how to push yourself in your workouts. You also know how to adapt your nutrition plan and increase your protein intake to enhance growth.

It’s time we tied it all together into a 4-week butt-building plan!

Try the 4 week butt building routine given below in the gym. You can perform this 2-3 times a week, just make sure you have at least 1-2 rest days in between so your muscles can recover and grow back stronger.

Workout Guidelines

Because your aim is to make your butt bigger with your 4-week butt building gym plan, each week you will perform a tailored glutes and hamstring session. You can choose to perform it once a week if you want to, as explained above.

  • Always take a plentiful supply of water with you for your workout
  • Complete a 5 minute warm up first comprising of steady state cardio
  • Perform at least 2 dynamic stretches to warm up your legs
  • Have a protein shake ready for when you have finished your workout (remember you want to GROW your butt)
  • Stick to your rest times
  • Stick to the rep range and sets given
  • If it’s too easy, then add more weight and resistance surplus to the recommended level
  • Superset (S) – Complete the exercise and then move immediately to the next one with no rest. After both exercises have been completed back to back, rest for 1 minute.
  • Tri set (T)– Complete the 3 exercises one after the other and then rest for 1 minute.

Week 1

High volume week

Exercise Reps Sets Weight Rest Notes
Sumo Squats 20 4 10kg 1 min Use dumbbells
Lunges 20 4 5kg 1 min Use dumbbells
Hip Thrusts 12 4 10kg a side 1 min Add weight if you need to
Cable Kick-backs 20 per leg 4 15kg 1 min Add weight if you need to
Single-legged Deadlift 20 4 10kg 1 min Use barbell or weight plate

Body brush and apply butt-firming cream 3 x a week

Week 2

Lower volume week

Exercise Reps Sets Weight Rest Notes
Lunges 12 3 10kg 1 min Use dumbbells
Cable Kick-backs 10 per leg 3 5kg 1 min Add weight if you need to
Hip Thrusts 10 3 10kg a side 1 min Add weight if you need to
Single-legged Deadlift 10 3 15kg 1 min Use barbell or weight plate
Sumo Squats 10 3 15kg 1 min Use dumbbells

Body brush and apply butt-firming cream 3 x a week

Week 3

Exercise Reps Sets Weight Rest Notes
Lunges (s) 16 3 7.5kg Use dumbbells
Sumo Squats (s) 10 per leg 3 10kg 1 min Use dumbbells
Hip Thrusts (T) 10 3 10kg a side Add weight if you need to
Cable Kick-backs (T) 12 per leg 3 5kg Add weight if you need to
Single-legged Deadlift (T) 12 3 15kg 1min Use barbell or weight plate

Body brush and apply butt-firming cream 3 x a week

Week 4

Week 4 will see you complete a burnout set of sumo squats at the end of your workout. You will perform 100 reps to really shock your glutes and stimulate growth.

Exercise Reps Sets Weight Rest Notes
Single-legged Deadlift 12 3 20kg 1 min Use barbell or weight plate
Cable Kick-backs 10 per leg 3 10kg 1 min Add weight if you need to
Hip Thrusts 10 3 10kg a side 1 min Add weight if you need to
Lunges 16 3 5kg 1 min Use dumbbells
Sumo Squats 100 1 5kg Use dumbbells

Body brush and apply butt-firming cream 3 x a week

Conclusion

Consistency is the key to growing a bigger butt. There are no shortcuts to success, so make sure you do everything in your power when it comes to achieving your bigger butt.

Think of the end result at all times: imagine yourself more confident and your clothes fitting better when you have more shape. Your fitness will also increase and you will become much stronger.

Nail your exercise regime and ensure your nutrition is on point, and you will soon start seeing visible results in as little as a month!