With summer creeping around the corner, what better time is there to get a bigger butt? Let’s face it, we all want to show off our assets while we’re at the beach? I don’t blame you, the fact of the matter is that getting a bigger butt, is actually fairly easy. Within this guide, we’ll tell you how.
In order to get a bigger butt, you need to do plenty of exercise, and eat nutritious foods alongside a balanced diet. Not only we will be showing you one way to get a bigger butt, we’ll show you multiple ways – and explain the benefits of each!
Doing specially designed exercises really is the easiest, and safest way to getting a bigger butt. The reason you may hear about a lot of people who simply fail to get a bigger butt via exercising, is because many people do it wrong. You don’t even need to exercise for hour after hour! In fact, doing too much exercise can have a negative impact on getting a bigger butt, and we don’t want that – do we?
You have most likely heard that squat’s help, which is true. But squats alone will not be able to transform your butt. Getting a killer booty isn’t as easy as simply doing 40 squats a day, you need to put some effort in!
Here’s our favorite way to get a bigger butt:
- The 6 main exercises you should do to get a bigger butt are: Static Lunges, Glute Bridges, Side Lying Clams, Donkey Kicks, Single Leg RDL’s, and Squats. To start with you should not push yourself too much – as this can tear muscle tissue. The best way is to gradually build yourself up, slowly but surely – you can’t get a bigger butt overnight! After a couple of weeks of doing those 6 exercises, step it up a little bit more. Perhaps double your exercises, or just push yourself a little more. After around a month, you should begin to see some progress. Another way to change the program a little bit is to add extra exercises in, such as: Deeper Squats, Walking Lunge and Planks – all of these exercises will help transform your butt into the bubble butt you’re looking for!
- Once you feel comfortable with the new exercises, and you’ve began to notice some difference – it’s time to step it up even more! Let’s add some weighted exercises, such as: Barbell Deep Squats, Sumo Deadlifts and Seated Band Abductions.
- For each exercise session, aim for around 20 repetitions of each exercise, adding up to 3 sets – this will ensure you’ll get the butt you’ve always dreamed for as quickly, and safely as possible.
However, exercises aren’t all. A good diet is also the key to getting the butt you’ve always dreamed for. Not all diets mean drinking only water, and dried fruit! Don’t worry, this kind of diet is much better!
Also, don’t exercise every single day! While it may seem natural that the harder, and more often you push yourself – the sooner you’ll reach your goal. This isn’t always true, and by working out every day, you could be negatively impacting muscle growth in your buttocks. If you’ve found yourself working out every day, and haven’t noticed any growth in the size of your buttocks – this could be why!
What are these exercises?
Static Lunges: Typically a lower intensity version of your standard lunge, the only difference between this and a forward lunge is that you hold the position. To perform this exercise, simply step forward with one leg, while moving your knee on the other leg, this keeps your body aligned – and then hold this position for thirty seconds. Then repeat using your other leg! If you want to up the intensity of this move, simply use barbells! By holding barbells at either side of your body, the intensity will increase – making it a harder workout.
Glute Bridges: Lie on your back with your butt on the floor and your knees bent, then begin to lift the butt off the floor – and keep your back straight! Hold this position for 30 seconds, then lower yourself down and repeat!
The two exercises above are the most important for gaining a bigger butt, however – if you don’t understand the other exercises we have suggested, a quick google search will tell you everything you need to know in terms of doing the exercises!
Protein: Protein is almost guaranteed to make your butt bigger, providing you’re exercising as well. In fact, everybody needs protein in order to stay healthy! Aim for around 30g of protein in every single meal, and even drink protein drinks after exercising. Good sources of protein include: Eggs, Salmon, Cheese, Steak, Beef, Fish and protein powder. As we mentioned above, it is clear that this diet isn’t like your standard weight loss diet! You’ll enjoy this diet, as it means eating more meat, and eggs, and cheese!
A few other foods which are good for butt growth are: Extra Virgin Olive Oil, Almond Butter, Nuts and Fish Oils.
Vegetables: Don’t forget your veggies! Packed full of anti-oxidants, and nutrients – eat as many of these as you can!
Broccoli, Tomatoes, Kale and Spinach are all great for growing that booty!
How else can I get a bigger butt?
There are many products available in order to increase the size of your butt, these include supplements, exercise equipment, and even protein bars. Eating a good amount of protein each and every day is incredibly important, and without protein – you will not be able to increase the size of your butt.
Top 5 Products – Reviews
Quest Nutrition Protein Chips – Remember, although you are on a diet, we aren’t trying to lose weight here! Therefore, eating chips is perfectly fine. However, by eating Quest Nutrition chips – you are also getting a great amount of protein into your diet, which is guaranteed to assist you in enlarging your butt. Overall, these chips are pretty good. They are available in a variety of eight flavors, which is perfect for everyone! Although the texture, and taste isn’t as good as other brands such as Lays, you’ll find the protein and calcium within these chips is definitely beneficial for increasing the size of your butt! They also have a fairly low calorie count, meaning you won’t be eating “empty calories.”
Just remember, as the majority of diet food is different to the standard “full fat” variant, this is the same with Quest Nutrition Protein Chips. The foods that are best for you, aren’t always the tastiest! However, the nutrients within these chips will definitely benefit you into getting that “summer butt” you’ve always dreamed of! Especially considering the price, you simply can’t beat the nutritional value of these chips.
TipTopBuys Brand Thigh Trimmer Workout Tone Home Gym Equipment: Although this is technically sold as a thigh toner; it is incredibly effective for toning your butt too. Part of the problem while trying to get a larger butt is that, well – many of us already have large enough butts, and they simply need toning! This handy little piece of equipment will be able to tone up your butt in no time, making it much perkier! A great side effect of the TipTopBuys Thigh Trimmer, is that it will tone up your thighs at the same time! However, that’s not all that this little device can do – it is beneficial for your thighs, triceps, buttocks, hips, pecs, arms, and stomach. When you think about everything this thigh trimmer can do for you, the small price is worth every dollar. It is small, allowing you to easily store it wherever you wish, and is fashioned from a durable foam coating, which coats the springy core which provides resistance during your workout. Seriously, incorporate this into your exercise plan and you’ll see the benefits almost instantly.
Manitoba Harvest Hemp Pro 70 Protein Supplement: I originally tried this before the protein chips, however I continued to use it even after finding other sources of protein. The main reason? It’s simply wonderful, tastes gorgeous and has unbeatable value for money. Especially when you can buy in bulk if you need to, with a choice of 4 sizes ranging from 11 ounces to 32 ounces, when paired with the choice of seven flavors, you simply can’t beat it. It’s great for long term use, thanks to the various choice of flavors, you’ll never get bored of it!
In terms of nutrition, it packs a whopping 20g of protein and 2g of fiber into every 30g serving! Seriously, drink one/two of these every day, before and after your workout – and you’ll notice all the benefits that the Manitoba Harvest Hemp Pro 70 Protein Supplement can provide for you.
Unfortunately, in general Hemp Protein is disgusting, however Manitoba Harvest Hemp Protein isn’t like that at all, thanks to the added nutritious flavorings – you can finally actually enjoy your daily dose of protein! Hemp Protein is also much more natural than whey protein, meaning it will most likely digest a lot easier. This is because it is closer to animal protein, and is 100% vegan!
The possibilities with this supplement are endless, mix it with berries and water for a tasty drink, or simply mix it with water for a quick drink. If you’re feeling adventurous, mix it with oatmeal and water for a super tasty, nutritious breakfast! Manitoba Harvest Hemp Pro 70 Protein Supplement really is perfect for every meal of the day!
Quest Nutrition Protein Bar: Another great product from Quest Nutrition – however, instead of being chips – we have a protein bar! One great positive about this product is that it is much tastier than standard protein powder, and is perfect for a quick breakfast in the morning! They are available in two various flavors, allowing you to mix it all up a bit! Especially when you consider the price, they are cheap enough to have a few a day. Each and every bar is packed full with a whopping 20g of protein. In terms of nutrition, these bars are wonderful – not just for protein! Featuring real strawberries, almonds and natural flavorings, everything is natural! If you combine these with a few other good sources of protein, you’re well on your way to increasing the size of your butt, naturally and healthily.
The best way to consume protein, such as these bars, or chips, or protein supplements – is by consuming them alongside a healthy, balanced diet. That means eating all your veggies, eating fruit – and drinking plenty of fluids. To transform your butt, you need to be living a healthy, active lifestyle!
Cratosfit Thigh Toner: The Cratosfit Thigh Toner is absolutely wonderful, it’s small and easy to store away – which means it can be simply pulled out of the cupboard for a quick 30 minute exercise while watching your favorite TV show. The foam covering is incredibly forgiving, and means you get all the benefits of the healthy exercise, without bruising your legs! Removing the item from the packaging is fun, as with all thigh toners – make sure it doesn’t “fling” out at you!
The handy Cratosfit Thigh Toner is perfect for thighs, triceps, buttocks, hips, pecs, arms, stomach, breast, and chest – meaning it truly does have benefits for your whole body! Never mind just getting your butt in shape, this piece of equipment will get you in shape!
Even if you only use this item 3 times a day, for a few minutes – the benefits are still evident, it truly is the quickest, and easiest way to transform your buttocks – alongside having a healthy, active lifestyle and plenty of protein of course.
Why isn’t my butt getting bigger?
There are many reasons why this couldn’t be working for you.
- You aren’t eating enough protein: Seriously, I can’t stress this enough. Protein is integral to muscle growth, you need to add protein – whether it is by eating more fish or eggs, or protein supplements, such as bars and protein shakes. Literally, the more protein you can consume per day, the faster your muscles can grow, and the faster you can tone your muscles. This is why bodybuilders, and models eat a huge amount of protein each and every day.
- You aren’t challenging yourself: By adding weight to your squats, this makes them much more challenging, and challenges you much more. You wouldn’t try get bigger arms by simply lifting them up in the air would you? Squats are no different, warm up holding an empty bar, and add more weights each and every rep. The final two reps should be incredibly challenging, but not impossible.
- You’re doing it incorrectly: One of the most common mistakes is that people misinterpret information, and therefore fail to put it to use correctly. To shorten it down…
- You need to:
- Exercise regularly – Squats, Thigh Toners, Cycling. A large list of exercises is further up this article, and by following these daily – you’ll be getting a great workout, making you feel much healthier, and making your body much healthier!
- Protein Is Key – Protein honestly is essential for muscle growth, and therefore by consuming more of it, you are leaving a healthy foundation for your muscles to grow. This can be consumed via protein bars, shakes, powders, meat, fish, eggs and much more. Try fit in 20g of protein into every meal of the day.
- Products – Using products like thigh toners can help increasingly, although they are thigh toners – they work incredibly well for toning your buttocks, along with the rest of your body.
- Food – You need to eat healthily! It honestly is important, this means a balanced diet. Try incorporating each and every one of the food groups into your meals, in the correct proportions and then you’re off to a flying start!
That is literally all you need to do, it is explained in more detail further up the article, however those are the basics. You can’t get a killer booty by just consuming protein, you need to lay down the foundations in order for your buttocks to grow. By consuming protein, exercising and using thigh toners – you’ll be leaving a great foundation, allowing your muscles, and glutes to grow incredibly easily.
In conclusion, the road to getting a bigger butt is endless. However, by taking the first step – you’re well on your way! The best method is to combine everything listed above, meaning exercises, a healthy lifestyle, protein sources, and drinking plenty of fluids. I mean, with summer around the corner – you haven’t got much time left, get working out today! It can be as intensive, or mild as you wish – the sky truly is the limit. As long as you are eating a healthy balanced diet, alongside moderate exercise (the exercises mentioned further up the article), and consuming a good amount of protein, you can easily exceed your expectations – and have a killer booty in no time!