Exercise professionals (that is, people who make money from your desire to have a bigger butt) would love to convince you that you need to join a gym to attain to your physical goals. SELF does not provide medical advice, diagnosis, or treatment. The basic move to this exercise is to push up with your hips while supporting your back on a bench with your feet placed firmly on the floor. We hope our guide on how to make your butt bigger and our top 10 bigger butt exercises with tips has been useful and will help you reach your goals quickly and effectively. And you will not see any significant results in size after 2-4 weeks. The name of this exercise can be deceiving, as it not only works your legs but also gives your glutes a big workout. If you are not feeling sore after doing this exercise, then definitely try it again with wider strides. To make your butt look bigger, follow these tips. Continue to do pop squats alternating the hand that you tap to the floor each time. Glutes are a fairly large muscle group and need more time to recover than other upper body muscles. Do a squat by sending your butt back, bending both knees, and lowering until your thighs are about parallel to the floor. Add squats into your routine. In this article, I will cover the science-based approach on How to get a bigger buttocks with exercise at home. Now lift your right heel off the floor, keeping your hips steady and core engaged. This results in more blood flow to the glutes and resulting in a bigger pump. Yes, you heard right! So tired of squats? Ad Choices, 14 Effective Butt Exercises That Don't Require Weights, Amy is an A.C.E.-certified personal trainer, PROnatal prenatal and postpartum specialist, and the host of, 17 Dumbbell Exercises That Work Your Butt, These 4 Butt Exercises Will Fully Work Your Glutes, 10-Minute Butt and Core Pilates Workout You Can Do in Your Living Room. If you would like to tone up your inner thighs while you shape your butt, this bigger butt exercise is for you. This exercise can be done with either a set of dumbbells or a barbell. This next part may scare off some of my readers, but those of you who stay will reap the rewards. A derivative of milk, this is the most commonly used protein and is used pre and post-workout due to its fast absorption. Beginners may have trouble balancing their body weight at first, but with practice, it will get easier. Personally, I prefer this exercise over standing lunges. Start standing with your feet just wider than hip-width apart and engage your core. It is made up of eight essential amino acids and fourteen non-essential amino acids. For women, positioning the feet close together will put more emphasis on the outer sweeps of your glutes for adding roundness to your butt and giving you that feminine round butt look. Swing your arms naturally as you jump to help with balance. This is what I call deceptive advertising, or at the very least uneducated individuals who have never in their lives stepped foot in a gym. Your butt and legs will be so tight they will feel like they are on fire! Stay in this position for 10-15 seconds. Along with breasts, buttocks are considered to be the most attractive body parts. Place your hands on the floor in front of you, then jump your feet straight back, so you land in a high plank position with your core engaged, hips level, and shoulders over wrists. Continue to alternate heel lifts, keeping your hips steady and core engaged. Then bring your bum up into a straight plank position. You can take this as quickly or as slowly as you want. These helps in adding healthy weight to your body. Although most of us have protein in our diet, the question remains: are you getting enough protein in your daily diet to sustain muscle growth? Afterwards, cool down with a 5-minute stretch. Stand with your feet together, core engaged, and hands held at chest height. Therefore, when doing the bigger butt exercises, train them no more than twice per week so your butt muscles have time to grow. Randomly selecting three or four different exercises for a bigger butt workout will not ensure you are hitting all three glute muscles and will leave you with minimal results. As you get more experienced, you can perform various routines with lighter weights and higher reps and sets, or heavier weights and lower reps and sets. Either way, both are excellent ways to round off your butt muscles and add thickness. There are various foot positions that you can use. There are lots of ways to modify this move so it's right for you. The biggest advantage of building bigger buttocks with exercise is that you donât have to spend thousands of dollars on the expensive butt lift surgery and have to worry about the after effects.. Just dedicate a small room in your house, get the basic Gym equipment like the dumbbells, swiss ball, kettlebell (optional) and boom, youâve got your own home gym. Yet, you can’t seem to ever feel the soreness in your glutes. FitnessMastered.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com, as well as other affiliates and affiliate networks. Before we start with our list of exercises, letâs take a closer look at our glute muscles. Building a bigger butt is pretty much guaranteed with this awesome exercise. Apply a small amount on your butt, rubbing it in -in circular motions. Finally, last on our list of bigger butt exercises is the hip thrust. I would recommend you try both and see which works best for you. Stand with your feet wider than hip-width apart and core engaged. Continue to march, alternating your feet, all while maintaining lifted hips. Push through your left heel to stand, and sweep your right leg out to the left side in a small kick, pointing your right foot and balancing for just a moment as you fully extend your leg. These can be used either before an exercise or even during the exercise. Well, itâs time to kick that myth in the butt for good. All you need is your bodyweight and a bit of room to move. Along with exercise, you also need to focus on your diet. The number 1 objective for these workout routines is to create muscle confusion. Push yourself hard and you will see your booty grow bigger and stronger. Gyms can be convenient. Climbing bleachers at your local stadium is also an awesome exercise. Diet Tips for a Bigger Butt and Wider Hips. To revisit this article, visit My Profile, then View saved stories. Creating a mind to muscle connection before or during an exercise is essential to effectively tone and build any muscle group. Protein is a key essential element for muscle growth and recovery. Continue to lunge, alternating sides each time. Keep your back straight, legs slightly more than shoulder-width apart with toes pointing outward. How to Lose Butt Fat: 10 Effective Exercises Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE To tone up your rear, youâll need to do a combination of strength and cardio. Try doing squats, weighted lunges, donkey kicks, and glute bridges, which all target the muscles in your butt. They work together to stabilize your pelvis and keep your hips and knees aligned. Slowly fold your knee so that your foot gets closer to your head, with your toe pointing toward your head. You can also apply the principle here at the gym if you like to train at the gym. The trick is to target your butt muscles more than your leg muscles. But this is a great way to get your muscles to respond and grow. Home » Muscle Building » How to Make Your Butt Bigger & Rounder [Ultimate Guide], Smith Machine Squat vs Barbell Squat [Which is Better? Keeping your muscles confused by routinely switching things up creates added muscle stress and thus helps keep them in a state of growth. I also suggest using a Smith Machine for added safety as opposed to a freestanding barbell. Stand straight with feet positioned approximately shoulder-width apart and weight suitable for doing no more than 10 to 15 reps per set. Hereâs how to do it: Pick 4-6 exercises; Do as many reps as you need to feel your glutes really working. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Those are the hard facts. Try doing each move for 30 seconds, and work your way up to a full 60 seconds if that feels right for you. Stair climbers are next on our list of bigger butt exercises. Squats will definitely kick your metabolism into high gear and they are also known to increase growth hormone levels in the body. We are now halfway through our bigger butt exercises. To get a bigger butt, you need to perform exercises that include resistance training and weight training. Simply sitting on the ball requires you to regularly activate each muscle group to maintain your balance and posture. You can also count reps—aiming for at least 10 to 12 reps of each. She is an AFAA and NCCPT certified personal trainer and group fitness trainer who regularly teaches cycling and dance cardio. Stand with your legs just wider than hip-width apart with your core engaged. The only difference between this butt exercise and the standing lunges is that you keep moving forward one step at a time, rather than pushing back off your heel in the same spot. To you but helps me provide you with everything you need to perform this exercise primarily targets your are. 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