What’s every girl’s dream besides eating without gaining a pound? A big ass and small waist. That’s right. For centuries, women have been chasing that sought-after hourglass shape. Nothing looks sexier than a small waistline and a big booty.
Just take a look at the most beloved celebrities: J.Lo, Kylie Jenner, Beyoncé, Iggy Azalea, and other Hollywood stars are popular not just for their work but for their butts too. Not to mention that tiny waist that looks amazing in bodycon dresses and tight tops.
Now you might wonder how to make your body look so great. What’s the secret to the “big butt small waist” body shape? Well, it’s actually a mix of diet and exercise. We’re not talking about crash diets for the skinny crowd, such as the popular cabbage diet or South Beach.
What you need is a regimen high in protein and healthy fats. Bodyweight exercises, strength training, and high-intensity interval training are a must. Here are some tips to help you out.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Plan Your Workouts
Hitting the gym a few times a week isn’t enough to get a great butt. First of all, not all exercises are created equal. Secondly, your workout routine will be pretty much useless unless you eat clean. Thus, it’s important to emphasize both diet and exercise.
Planning is essential. Don’t go to the gym just for the sake of it. Decide what muscles you’re going to work, what exercises you’ll do, and how many reps and sets you’ll complete. Beware that strength training is essential for glute and core development. Cycling on the stationary bike or running long distances won’t help.
Train your whole body, not just your legs and butt. If you only focus on specific areas, your progress will stall. Plus, you might develop muscular imbalances. Sure, you want a slim waist and a large booty, but what about your back, arms, and shoulders?
Dedicate a training day to each muscle group. For faster glute development, work your buttocks twice a week. Do it on leg day, or train it separately. This will make your butt bigger and firmer.
Aim for four to five workouts per week. If you have a few extra pounds, add HIIT to the mix. High intensity intervals burn fat, preserve muscle, and boost physical performance.
Moreover, this training method balances your hormones and ignites your metabolism. Unlike steady state cardio, it doesn’t affect lean mass or decrease metabolic rate. Do HIIT after lifting weights to fully reap the benefits.
Choose the Right Exercises
What does your workout look like? Are you still using those tiny five-pound dumbbells? If so, you’re doing it all wrong. Muscles have an amazing ability to adapt to exercise. Therefore, it’s important to stimulate them by changing workout variables, such as:
- Sets and reps
- Types of exercise
- Workout intensity
- Workout frequency
- Lifting techniques
If you have been using the same weights for months, don’t expect any results. Of course, you might look thin and healthy, but this doesn’t equal muscle growth. Your booty is made up of three muscles: the gluteus maximus, which is the largest muscle in the human body, the gluteus medius, and the gluteus minimus. You must work each of them to get a round, firm butt.
Your workout plan should include a mix of compound and isolation exercises targeting the butt and leg muscles. Use heavy weights to challenge these muscles into growth and boost your metabolism. Dumbbells, barbells, exercise balls, kettlebells, and gym machines allow you to adjust the load based on your strength and fitness level.
About 80 percent of your training routine should consist of compound work. This includes heavy lifts that hit multiple muscle groups, such as the deadlift, squat, and lunges. You also need isolation work to activate the glutes and give them the desired shape. Try the following exercises:
- Barbell deadlifts
- Sumo deadlifts
- One-legged deadlifts
- Overhead squats
- Sumo squats
- Bulgarian split squats
- Smith machine leg press
- Wide stance leg press
- Barbell glute bridges
- Single leg bridges
- Weighted walking lunges
- Barbell hip thrusts
- Leg press kickbacks
- Glute cable kickbacks
- Lateral step-ups with kickback
- Donkey kicks
Since your goal is to get a bigger booty, work the glutes first. Squats and lunges should come first on your list. As your strength increases, put more weights on the barbell. When squatting, go deep and use a wide stance to fully activate your glutes. For best results, end your glute workout with lunges.
Perform up to five different exercises for bigger butt as part of your training plan. Get creative and perform a variety of moves. Try squat and deadlift variations, swap gym machines for free weights, and incorporate new tools into your workout. For instance, if you’re always using a barbell, switch to dumbbells.
Ideally, train your legs and butt after a rest day. This way, you’ll feel stronger and work out harder.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Build a Strong Core
Compound exercises force the core muscles to work harder to maintain your balance. However, you still need ab work to shape your waist. Unless you have great genes, crunches and sit-ups won’t do the trick. Use a variety of core movements, such as:
- Body saws
- Plank variations
- Weighted crunches
- Single-leg abdominal press variations
- Mountain climbers
- Russian twists
- Bicycle kicks
- Plank jacks
- Barbell side bend
- Lying leg raises
- Hanging leg raises
- Jackknife sit-ups
These moves will give you a tight, strong core and boost your overall fitness. When your core muscles are strong, you’ll find it easier to do heavy squats, deadlifts, and other compound lifts. Plus, your risk of injury will drop.
Last, don’t forget that abs are made in the kitchen. No matter what your workout looks like, clean eating is a must. Ab exercises alone won’t give you a smaller midsection.
Increase your protein intake, cut back on carbs, and get more omega-3s into your diet. Choose minimally processed foods, such as poultry, lean beef, eggs, veggies, nuts, and seeds. Make it a habit to read food labels.
With a little planning and willpower, you can build a perfect, bigger butt. Stick to your workouts, eat clean, and trust the process.