Big butts are highly desired. Many of us wish we had a bigger bottocks. However, we often believe that surgery is the only option to get a bigger butt fast. The other options seem as though they are slow and ineffective.
Additionally, the options of pills, creams and augmentation exist. However, these can be highly damaging to your body.
I want you to know that it is highly possible to grow a butt both naturally and quickly. In this article, I will show the ways in which you can get a bigger bottocks fast. My key tips combine both diet and exercise to allow you to obtain a bigger booty in no time. You can get one that has more volume, more tone, and one that is way more defined. It is definitely possible without implants or surgery, see the things you need to work on.
Exercise
Exercise plays a key role in getting a bigger booty. Your hips don’t lie. The muscles around your hips will need to be developed. You will also have to balance the amount of fat and muscle you have. The storage of fat is important in determining the shape and volume of your ass. The main muscle groups to work on are the gluteus maximus, gluteus medius, and gluteus minimus. You can directly target these muscle groups to add more volume, definition, and plumpness to your buttocks. Below, I list the best exercises to tone your butt.
Best Exercises to Get a Bigger Butt
Before engaging in any exercise, you should make sure that you are adequately warmed up. A brief warm-up session will prevent injuries and allow your muscles to make the best progress.
1. Scissor-Kicks
One of the most effective exercises is scissor kicks. These work your glutes, lower abs, and hip-flexors. You should lie back on a mat while extending your arms out fully. You will then start alternating the lifting of both of your legs. You can repeat these kicks for around 10-15 times.
2. Squats
The squat is the essential exercise for anyone looking to get a bigger booty. I recommend the barbell squat as this provides the heaviest workout to your muscles. The glutes and hamstrings will get a strong workout from these squats.
When you are in a squatting position, your thighs should be kept parallel to the floor. You should maintain a stance where your butt is pointing downwards, and your chest is out. After you have lowered the squat, you should squeeze your thighs and glutes to return back to your initial position. For this exercise, I recommend three sets of 12 reps. However, you can adjust this based on your own tolerance and requirements. You should ensure that squats are done at a steady pace.
3. Kettlebell Swings
This next exercise involves the use of a kettlebell. It provides an intense workout for your deltoids, lats, and glutes. Your butt should be fully pushed out during this exercise; however, your back should be straight. Once you swing the kettlebell, you should squeeze your buttocks. You can do three sets of 10 reps.
4. Side-Lunges
This next exercise targets your hip flexors, hamstrings, and quads. Lunges are a great way to add more strength and muscle. The initial position of lunges involves you standing straight with your legs wide apart. You then bend your right knee and proceed to sit towards your left. You can complete three sets of 10 reps for this exercise. You can also add weight to this exercise and perform weighted lunges.
5. Donkey Kicks
These kicks will give your glutes, quads, and hamstrings a good workout. The starting position has you on all fours. You then need to kick as high as you can. You should finish a set of 10 reps before changing your leg.
You will need to remain consistent with these exercises in order to get a big round ass. However, you can notice results in as little as three weeks if you stay focused. The benefits of these exercises are multiplied when combined with diet.
Diet
Your diet will also play a major part. However, you don’t need to go on any extreme diets. It is possible to get a bigger bottocks quickly by making a few key changes. Your food intake will play a major role in ascertaining how much fat and muscle is allocated to your butt region. It is straightforward to start tracking your calories. Contrary to popular belief, you won’t need to make any radical changes to your usual diet. You will, however, need to keep consistent diet that can supplement your exercise regimen.
Food Groups to Focus On
There are some core food groups that you must pay attention to.
- Protein
One of the most important food groups is protein. This provides the building block for muscle. Your glute muscles will need a high amount of protein to properly develop with exercise.
The best way to add protein to your diet is through high-quality shakes and through food sources such as eggs, fish, legumes, and nuts.
A diet rich in these food groups will allow you to build up the core muscles needed for a bigger booty.
- Healthy Fats
Not all fats are the same. Saturated fats should be avoided; however, unsaturated fats are key for developing a layer of fat around your butt.
The best sources for these unsaturated fats are nuts, seeds, avocados, oily fish, and peanut butter.
- Carbohydrates
Carbs get a bad rep. However, you don’t have to cut them out completely. You must differentiate between ‘good carbs’ and ‘bad carbs.’
Wholemeal variants of pasta and bread can provide you with the carbs you need. Additionally, leafy greens, barley, and oats can be an excellent source of good carbs.
The number of carbs you need will depend on how much you need to bulk, and the resistance involved in your exercise. The amount should be closely tracked and managed. Too many bad carbs can mean your insulin level spikes, which can lead to fat gains in the belly area instead of the butt area.
- Vitamins & Minerals
An exercise regimen should always be supplemented with vitamins and minerals. These will keep your body and brain in the best condition.
You should incorporate plenty of fruit and vegetables into your diet to get the maximum benefit. These natural foods will give you plenty of energy to maintain your diet and exercise routine in the long term. You should stay away from highly processed foods and junk food.
Butt Shapes
There are some main butt “types.” The shape of your booty can have an influence on which exercises would work best at making it bigger. You should take a picture of your butt to get an idea of which shape you are.
Square
One of the more common butt shapes is square. In this shape, you will have more fat in the upper part of your glutes, and the bottom part will tend to be more heavy. A person with this type of butt can benefit from strengthening their glutes and lowering their fat. A lift can be achieved with lunges and side-leg exercises.
Round
This is the ideal butt shape for many women. It is also usually the most appealing for men. This look is plump and well-rounded. Fat is stored in the upper parts rather than on the sides, such as in the square shape. Even though this shape itself is ideal, it can always be made bigger.
V-Shape
Many women with a V-shape butt often want it to become rounder. In this shape, butt volume can often be lost. Therefore, the priority should be on regaining this volume so that you can get that v-shape a more fuller and rounder appearance.
Heart
Women with hourglass figures tend to have heart-shaped butts. Alongside a round shape, this is also highly appealing. The fulness of this shape is at the bottom, and it begins to get more narrow toward the waistline. However, one thing to take into account with this shape is that it is prone to sagging. Therefore, workouts are essential to maintain firmness and to increase the size. The hamstrings and gluteus medius should be worked.
Lifestyle Changes
You can speed up the process of getting a bigger booty by making some key lifestyle changes. These can all optimize your training routine and ensure that your diet gets the best results. They are easy to implement; however, you must follow through with these changes in a consistent manner to see real results.
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Sleep Early and Consistently
Sleeping late is a habit that can cost you significant gains. You should aim to sleep early rather than staying up late. Staying up can cause you to overeat, and it can also ruin your natural sleep cycle. You should aim to go to sleep and wake up at the same time every day. This will prime your body to optimize gains. Sleeping early means that you can wake early and start relaxing. You can focus on a healthy breakfast and can plan for the day ahead. Waking up late can interfere with the consistency of your routine.
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Get at Least 7 Hours of Sleep
Muscle growth is dependent on attaining consistent, high-quality sleep. Sleep deprivation can cause you to miss out on possible gains. You need to gain at least 7 hours of sleep every single day. The amount you specifically need will depend on you. Some people need seven, while others can need up to 9. You should work with your body to figure out the optimal amount of sleep that works for you. Consistency of sleep is extremely important with this routine.
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Stay Hydrated
If your pee is green, then this is a sign that you are dehydrated. You should aim to keep up your water intake throughout the day. Water flushes out toxins, and it helps you to maintain your diet. I recommend choosing water over unhealthy drinks such as soda. The sugar within these drinks can be detrimental to your training routine.
Making your Butt Look as Big as Possible
Once you have gotten decent gains, it is also best to show them off in the best way possible. Certain outfits will make your butt pop out, while others may hide it away. Your choice of clothing will impact on how appealing your butt looks. Below, I list the ways that you can make your butt look bigger.
- Pick the Right Clothes
The choice of clothing will influence the way your butt looks. I recommend wearing high-waisted jeans/trousers or low rise pants/jeans which have tapering near the ankles. Certain balloon skirts and dresses can also be perfect for showing off your butt. Remember, even if you have a big butt, you will still need to pull off an outfit that draws the right attention to it. The trick is to be subtle yet sexy.
- Consider Butt Pads
Another way to make your butt look as big as possible involves the use of butt pads. There are many types of pads available. They can be found in clothing stores. You should pick a pad that feels comfortable, and one that allows your butt to look round and full. Pads are an easy way to bring out the best of our butt without needing implants or surgery. They can be the best way to show off your new gains. They work best in jeans and pants to ensure that butt isn’t being hidden away.
- Consider a Tummy Tucker
Proportions and perceptions will play a role in how your butt looks. If your waist looks slimmer, then your butt will seem bigger. You can use this simple trick to your advantage by using a tummy tucker. A tucker will allow your waist to easily have a slimmer appearance without you needing to put the work in. You can buy tuckers in many stores, and you can find a size that suits you. However, it may be a bit uncomfortable.
An alternative to a tummy tucker involves wearing a belt over your waist. If you put your belt over the thinnest part, then you can give more attention to your butt. Dark-colored belts work best for achieving this effect.
General Tips
Here are some general tips that you should keep in mind while on your journey to a bigger round ass.
Keep your Goals Realistic
Fast and natural gains are entirely possible. However, you should keep your goals realistic and manageable. If you set unrealistic goals, then you can become demotivated.
You should check progress every two weeks. If you follow through with a good diet alongside a solid routine, then you should start seeing noticeable gains within three weeks. Instead of frantically checking daily, checking every two weeks allows you to track progress in a better manner. Always keep it realistic to get the best results.
Consider all the Factors
I have mentioned many factors that you need to take into account. There isn’t one magical solution that will lead to a bigger butt. If you are not making enough progress, you must consider which specific factors may be causing this. Your current weight, as well as your medical history, will be crucial factors. Not everyone has the same genes, and therefore, there is no guarantee on the quickness of gains.
You should be sure to monitor your calories and protein intake closely. Additionally, you should assess your exercise routine to ensure you are performing the moves in the correct manner. You can get a friend to asses you.
A lack of quality sleep can also be a determinant to making solid progress.
Diet AND exercise are both crucial
Diet and exercise alone can produce some gains. However, they are far more powerful when combined. One reason why many women see fewer results is that they skimp on their diet, or they stop being consistent with their exercise regimen. Both of these aspects work in tandem with one another, and therefore they should have your full attention.
So if you are wondering how to get a big booty, the answer is simply diet and exercise.
Closing Thoughts
The road to a bigger butt is one that requires determination and solid work. It is definitely not an easy route. However, the rewards from a consistent routine can be seen fairly quickly. If you put in consistent work and follow through, then you can start to enjoy a bigger butt within months.
There is no need to put your body through dangerous procedures, as getting an all-natural bigger butt is completely possible.
You will now have a better understanding of how to optimize your diet and exercise regimen to get the biggest booty gains. This means you will know how to get a bigger butt naturally. These gains can last long-term, but you shouldn’t skimp on this lifestyle once you have made them. A consistent training routine ensures that your butt can continue looking its best for years to come.
