Fitness

How To Get A Bigger Butt Fast – 20 Best Tips

by
ISSA Certified Specialist in Fitness & Nutrition
How To Get A Bigger Butt Fast – 20 Best Tips Hyderabd040-395603080 April 25, 2019

If you want a bigger butt, we can help. No implants or costly surgeries. Just follow a few simple and effective tips to fine-tune the muscles and fat mass in your hip area.

The hip muscles or glutes are an important muscle group that can be augmented by doing certain exercises. Diet is also important. But don’t worry, we will not suggest eating yourself into an unhealthy lifestyle.

Here are 20 effective tips that do not feel like “too much work”. Scroll down to know more!

Here’s How It Works

Getting a bigger butt is simple science. Your hips are made of muscles and fat. You have to work on the muscles– gluteus maximus, gluteus medius, and gluteus minimus – to build and tone them up. For bigger, rounder, and firmer buttocks, make sure to take care of the fat layer above the muscles as well. Depending on the current amount of fat around your buttocks, you will either have to shed or gain fat. That wasn’t rocket science, right? Let’s get to the main part – how to get a bigger butt fast.

10 Butt Exercises/Workouts – 20 Mins/Day

This is important. Do these series of 10 butt workouts for 20 minutes before or post work/school, and you will see visible results in four weeks. Warm-up your muscles before you start. Here’s a five-minute warm-up session you can follow.

Warm-up

  • Neck tilts – 1 set of 5 reps
  • Neck rotations – 1 set of 5 reps
  • Shoulder rotations – 1 set of 5 reps
  • Arm rotations – 1 set of 5 reps
  • Waist rotations – 1 set of 5 reps
  • Spot jogging – 1 min
  • Calf raises – 1 set of 5 reps
  • Ankle rotations – 1 set of 5 reps

Now, let’s get started with the exercises targeting your glutes.

1. Scissor Kicks

via GIPHY

Target – Glutes, lower abs, and hip flexors

How To Do
  1. Lie on your back on a mat. Extend your arms fully, with your palms facing down.
  1. Lift both your legs slowly so that your heels are off the ground.
  1. Now, lift your right leg to an angle of 45 degrees and lower the left leg until it is about 3-4 inches from the ground.
  1. Alternate the movements between your right and left legs.
  1. Repeat at least 10 times.
Sets And Reps

3 sets of 10 reps

2. Side Lunges

via GIPHY

Target – Glutes, adductors, hip flexors, quads, and hamstrings

How To Do
  1. Stand straight with your legs wide apart. Keep your feet pointed out. This is the starting position.
  1. Look straight, bend your right knee and sit toward your right.
  1. Get back up and flex your left knee and sit toward your left. This completes one rep.
  1. Do this 9 times more to complete a set.
Sets And Reps

3 sets of 10 reps

3. Leg Lifts

via GIPHY

Target – Glutes, hip flexors, hamstrings, lower abs, and upper abs

How To Do
  1. Lie down on the mat with your legs straight in the air.
  1. With your hands and arms flat on the mat, raise your hips off the ground.
  1. Hold for five seconds.
  1. Repeat 15 times with both the legs.
Sets And Reps

3 sets of 15 reps

4. Weighted Lunges

via GIPHY

Target – Glutes, hamstrings, quads, lower abs, and calves

How To Do
  1. Stand straight with your feet shoulder-width apart.
  1. Step forward with your right leg, flex both your knees and lower your body. Stop when your thighs are parallel to the floor and at 90 degrees with the shin.
  1. Get back up and step back.
  1. Do the same with your left leg.
  1. Repeat the set 10 times.
Sets And Reps

2 sets of 10 reps

5. Weighted Glute Bridge

via GIPHY

Target – Glutes, hamstrings, and quads

How To Do
  1. Lie on your back with your feet shoulder-width apart.
  1. Place the weight on your pelvic area.
  1. Lift your pelvis off the floor and then lower it back to the mat.
  1. Repeat this 10-20 times.
Sets And Reps

3 sets of 10 reps

6. Single Leg Bridge

via GIPHY

Target – Glutes, hamstrings, and quads

How To Do
  1. Lie on your back with your knees bent and feet flat on the floor.
  1. Keep one foot flat on the ground and raise the other one straight up in the air.
  1. Lift your hips. Hold it for a moment and then lower your hips.
Sets And Reps

3 sets of 10 reps

7. Donkey Kicks

Donkey Kicks Pinit

Shutterstock

Target – Glutes, hamstrings, and quads

How To Do
  1. Get on all fours. Make sure your elbows are right below your shoulders.
  1. Bring your right knee to your chest and then kick back, as high as you can.
  1. Do this 10 times before switching legs.
Sets And Reps

2 sets of 12 reps

8. Barbell Squat

via GIPHY

Target – Glutes, hamstrings, quads, and deltoids

How To Do
  1. Place a barbell on your shoulders, next to the trapezius muscles.
  1. Assume the squatting position so that your thighs are parallel to the floor.
  1. Maintain the position with the butt down, shoulders pushed back, and chest outwards.
  1. Balance your body by keeping your hands in the front.
  1. Lower the squat to pull the butt above your feet.
  1. Squeeze your glutes and thighs to return to your initial position.
Sets And Reps

3 sets of 12 reps

9. Plie Squat

Plie Squat Pinit

Shutterstock

Target – Glutes, adductors, hamstrings, and quads

How To Do
  1. Stand with your feet wider than shoulder-width apart.
  1. Point your toes out.
  1. Raise your hands and join the palms.
  1. Push your butt out and lower your body to a squat. Do not let your knees overshoot your toes.
  1. Squeeze your glutes and thighs further while getting back to the initial position.
Sets And Reps

3 sets of 10 reps

10. Kettlebell Swings

via GIPHY

Target – Glutes, hamstrings, quads, deltoids, and lats

How To Do
  1. Hold a kettlebell with both your hands.
  1. Stand with your feet shoulder-width apart, knees soft, core engaged, and look ahead.
  1. Push your butt out, lower your upper torso but keep your back erect.
  1. Swing the kettlebell up. Get into a standing position as you do so. Squeeze your buttocks.
  1. Get back down into the bent position.
Sets And Reps

3 sets of 10 reps

After this 20-minute workout, you’d need to eat foods that help youget closer to your goal. Here’s a list of food groups that you should include in your diet.

4 Foods To Eat

Foods To Eat Pinit

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1. Protein

Muscles are made of protein. And your glutes can certainly get help if you consume protein in adequate amounts.

There are numerous ways of adding protein to your diet. Some good protein sources include skimmed milk, eggs, low-fat yogurt, fish, turkey, legumes, meat, soy protein, hemp protein, and whey protein.

2. Healthy Fats

The gluteal muscles are covered with a layer of fat. To get a bigger and shapely butt, you have to consume unsaturated fats (good fats). Good sources of unsaturated fats include fish oil, rice bran oil, avocado, nuts and seeds, oily fish, canola oil, sunflower oil, oily fish, nuts, olive oil, and peanut butter.

Do consult your dietitian or download a calorie counting app to know how much fat you can consume per day.

3. Carbs

It is important to consume a few carbohydrates (you should not ignore carbs completely). The quantity of carbohydrates depends on the level of resistance used during workouts (1). Some good sources of carbohydrates include vegetables, leafy greens, fruits, brown rice, barley, corn, oats, whole grain pasta, and wheat bread.

4. Micronutrients

Micronutrients (vitamins and minerals) are essential for our body to function properly. Fruits, veggies, nuts, and pulses are excellent sources of micronutrients. Since you are training hard to get a fuller and shapely butt, eat a lot of fruits and veggies to keep your body from becoming tired due to lack of energy production.

Apart from exercising and eating good, your lifestyle will also determine how fast you reap the results of your effort. Make these few lifestyle changes, and you will see the benefits.

3 Lifestyle Changes

Lifestyle Changes Pinit

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1. Early To Bed, Early To Rise

This is one of the best pieces of advice I have got in the past few years. Make your bed and slip under the comforter, play some soothing music, and drift away into the land of dreams. Wake up early in the morning so that you have time to exercise, check the news and emails, and have breakfast before you head out to take on the world.

2. Sleep For At Least 7 Hours

When you train or exercise, you actually “break muscles”. It is when you sleep that your body builds muscle. Therefore, if you desire to be as appealing as JLo, get at least seven hours of sound sleep. It will also rejuvenate your brain cells and keep you active all day long.

3. Drink Water

Water is the universal solution to all problems. The toxins that get accumulated over time as you train to get a bigger butt will get flushed out if you drink enough water. Toxin build-up can make you feel tired, and you may stop training. Hence, drink at least 3-4 liters of water per day.

While you work on your body to get a bigger butt, you can follow these tips too. Here’s what you can wear to make your butt appear bigger.

3 Tips To Get Bigger Buttocks Fast

1. It’s All An Illusion

Wear clothes that make your buttocks look bigger. You can wear high-waisted jeans/shorts/formal pants, padded thongs, low-rise pants/jeans that are tapered near the ankles, balloon skirts or dresses, denim short skirts, silk gowns, peplum tops, etc.

2. Use Butt Enhancing Pads

Another effective way to get bigger buttocks fast is through the use of butt enhancing pads. You can get shapewear or padded inserts from stores. These are designed specifically to boost your buttocks’ appearance in a pair of jeans and pants.

3. Thin Your Waistline

Thinning your waistline will make your butt more prominent. You can always trick people into thinking that you have a big butt by simply cinching your waist. The best trick is wearing a tummy tucker.

If you are not comfortable using a tummy tucker or don’t have one, you can also wear a belt over your shirt. However, make sure to wear this belt over the thinnest part of the waist. Go for dark-colored, wide belts or the ones with medium widths.

Yet another option is using a girdle to make the butts more prominent. Avoid horizontal stripes and patterns.

Conclusion

Surgical procedures are available and ensure quick butt enhancement (2). However, exercising, along with a proper diet, can provide lasting results without too much investment and side effects. So, make a wise decision.

We hope these tips will help you in achieving a bigger butt fast. Do you know any other tips or hacks to get a bigger butt? Share them with us in the comments section below.

Expert’s Answers For Readers’ Questions

How much time will it take for my buttock to get bigger?

Keep your goals realistic. Depending on your current body weight or body fat, workout routine, eating habits, and lifestyle changes, you will slowly start to notice that your buttock muscles have toned up by the end of the third week. Also, do not stop eating good fats. This will help build the fat above your gluteal muscles.

Why isn’t my butt getting bigger?

Have some patience. Your current body weight, medical history, workout routines, eating habits, etc. are all important factors you need to consider and monitor properly to get a bigger butt. Get a calorie counting app and monitor your protein, fat, and carb intake every day. Get a diet chart prepared by your dietitian. Also, remember, your genes play a major role here.

How do I get a rounder butt?

Follow all the exercises, diet, and lifestyle points mentioned above. Also, get your trainer and dietitian to work closely to help you achieve your goals.

Can I get a bigger buttock without working out?

Yes, probably, if you just munch on a lot of potato wafers and eat three meals of fast food and sit all day long! You have to work it out, girl. If you eat only fat-rich food, there is no guarantee that the fat will build-up in your buttocks; it can get accumulated anywhere in your body. This will eventually make you look out of shape. Take a friend along to your workout sessions to make them fun.