Have you ever asked yourself: How do I make my butt look bigger? What’s the secret to a head-turning booty? Even though there is no one size-fits-all solution to grow your butt, you can enhance its shape and size through lifestyle changes. A mix of heavy lifting, HIIT, and clean eating will do the trick. Plus, you can wear certain colours that make your bum look sexy.
Diet and training have the biggest impact on glute development. The more effort you put in, the faster the results. Check out these tips on how to make your butt look bigger and firmer without surgery.
Plan Your Workouts
Decide how much time you can invest in shaping your bum. Are you ready to commit to planning meals? Can you make it to the gym at least three times a week? If your booty looks flat, be prepared to work hard to get the desired shape. Working out once or twice a week won’t do the trick.
Exercise intensity and frequency depends on your goals and fitness conditioning. For instance, if you’re overweight, you must lose those pesky pounds and build lean muscle. If you’re already in good shape, focus on glute development.
Either way, it’s necessary to eat clean and commit to regular exercise for a big bum. Your booty won’t grow instantly, and any lifestyle changes you are going to make will be in the long term. This is the only way to build a great butt.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Heavy lifting will not only make your butt look bigger but also shape your arms, shoulders, back, and core muscles. You’ll get leaner and stronger, and perform better at your sport of choice.
In the long run, strength training helps improve body composition and boosts your metabolism. As a result, you’ll look flawless and torch more calories throughout the day. Plus, your waist will get smaller and your clothes will fit better. You’ll finally be able to wear tight pants and skinny jeans, and flaunt your butt in that tiny dress you haven’t worn since college.
The glutes are just like any other muscle group: They need to be stimulated in order to grow. Bodyweight squats and leg exercises done with five-pound dumbbells are a waste of time. Sure, a little exercise is better than none, but you’ll never get the butt you’re after unless you lift heavy.
Don’t be afraid to add more plates to the bar! Once you’re able to do 8 to 12 reps with perfect form, increase the load. Contrary to popular belief, heavy lifting doesn’t make women look bulky or “too muscular.” Just have a look at your favorite fitness models on YouTube; they lift hundreds of pounds and yet look amazing.
You probably don’t want to end up looking like a female bodybuilder. All you want is to shape your bum and make it look bigger.
Don’t freak out; no matter how hard you work out, you won’t look “too muscular” without anabolic steroids. As a woman, you simply lack the hormones needed to build massive muscle. Your testosterone levels are 10 to 14 percent lower than those of a man. Thus, heavy lifting will only sculpt your butt and add size in the right spots.
Try Different Squat Variations
The squat is a girl’s best friend. This compound exercise shapes your booty and legs, increases muscle strength, and boosts functional fitness. Since it targets multiple muscles, it provides a full body workout. It hits your butt, quads, hamstrings, calves, abs, back, and shoulders while boosting your metabolic rate.
Over time, your body adapts to exercise, and the squat is no exception. If you always use the same weight or do the same type of squat, you’ll hit a plateau. To grow your bum, try different squat variations with different loads, such as:
- Barbell back squat
- Barbell front squat
- Sumo squat
- Goblet squat
- Bulgarian split squat
- Box squat
- Pistol squat
- Barbell jump squat
- Hack squat
- Smith machine squat
- Side split squat
- Brace squat
There are dozens of ways to squat, so you can always try something new. This will keep your workouts varied and speed up muscle growth. A few weeks from now, your butt will look amazing from every angle.
Each squat variation hits one or more of the three gluteal muscles, which leads to better results. Just make sure you always use a full range of motion and go below parallel. The lower you squat, the better. If you do it right, your butt will look fabulous. Plus, you’ll be able to wear anything you want.
Isolate the Glutes
Most fitness models dedicate a full training session to their butt muscles. If you’re training both legs and glutes on the same day, it can be difficult to isolate them effectively.
Include a glute-only day in your training routine. Combine isolation and compound exercises to grow your butt. Try the following moves to activate your glutes and give them the desired shape:
- Glute kickbacks
- Barbell hip thrusts
- One-leg hip thrusts
- Single-leg glute bridges
- One-leg cable kickbacks
- Reverse hyperextensions
Don’t forget about big, compound movements, such as:
- Romanian deadlifts
- Straight-leg deadlifts
- Sumo deadlifts
- One-leg deadlifts
- Walking lunges
- Stationary lunges
- Reverse lunges
- Lateral lunges
If you have a few extra pounds, do bodyweight cardio exercises that target the glutes. Step-ups, box jumps, mountain climbers, and plyo squats are all a great choice. These moves not only torch fat but also make your butt bigger and stronger. Your endurance will improve too. Not to mention that you’ll be able to wear the tightest jeans and skirts!
Remember to take progression seriously. Put more plates on the barbell or use heavier dumbbells when hitting the top of the rep range you’re working in. Increase the load by no more than five pounds. This will help prevent injuries and make it easier to maintain good lifting form.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
For a big bum, make sure your diet is in check. Start by adding more protein and healthy fats to your menu. Get your daily calories from whole foods and ditch the junk. Steer clear of packaged, fried, and heavily processed foods. Sure, you can buy packaged frozen veggies, but packaged ready-made meals are a whole different story.
If your butt is fat rather than strong and firm, cut back on carbs. Stick to 40-70 grams per day. Better yet, use carb cycling G:o low on carbs six days a week and load up once a week. This will replenish your glycogen stores and boost your energy for intense training. Maintain a high protein intake at all times.
Include protein at every meal. Eggs, cottage cheese, tuna, salmon, tilapia, poultry, and lean beef are all an excellent option. Avoid soy because of its ability to increase estrogen levels. Soy contains phytoestrogens, which mess up your hormones and promote weight gain.
Your daily carbs should come from vegetables, whole rice, sweet potatoes, oats, and legumes. Beans, for instance, are rich in both protein and carbs. Oats boast more fiber and protein than wheat, and contain no gluten. Leafy green vegetables are high in water, fiber, and slow-digesting carbs, keeping you full for hours. On top of that, they have just a few calories per cup, so you can enjoy them in large amounts.
Supplement Your Diet
The right supplements can take your workout to a whole new level. When used along with heavy lifting, they promote muscle growth and boost your performance. You’ll get stronger, faster, and leaner, last longer in the gym, and burn more calories during training. Depending on your goals, opt for:
- Protein powder
- Amino acids
- Fish oil
- Pre-workout formulas
- Fat burners
Even though supplements don’t directly build muscle, they make everything a lot easier. For instance, protein powder increases your metabolism and speeds up muscle repair. Your body needs protein to build new tissues, produce enzymes and hormones, and recover from training.
BCAAs and l-glutamine reduce recovery time and prevent muscle loss. They’re particularly beneficial for those who are cutting or training really hard. For example, if you’re on a low-carb diet, you’ll find it hard to build muscle and strength. To prevent your body from breaking down muscle protein, take glutamine or amino acids.
Fat burners are a great choice too. They increase fat oxidation, suppress appetite, and rev up your metabolism. Some contain natural stimulants that boost your energy and stamina. Others are made with fat-burning herbs that help your body use calories more efficiently.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Your butt won’t grow overnight. No matter how hard you work out, it takes time to build a head-turning bum. Until you start to see results, dress smart to make your booty look amazing. Wear outfits that embrace your curves and make your butt appear fuller.
Choose light, bright colours for your outfit, such as white, blue, yellow, pink, and red. Bold patterns and geometric shapes are fantastic too! They will instantly draw attention to your butt.
As a rule of thumb, always accentuate your waist. Wear corsets, tight blouses, and slimming shapewear to make your waistline look smaller.
Avoid shirts and dresses that fall freely. Wear tight skirts and pants with a high waistline. Ruffles are a big no-no. Add a belt at the waist to highlight your smallest part and emphasize your butt. Never wear things that have lost their shape.
So, what are you waiting for? Make these changes today! Whether you’re in your 20s or 40s, you can have a firm, sexy butt that everyone will envy!