Bigger Butt Exercises: How to get a Round Butt Guaranteed

Get a Round Butt with these Bigger Butt Exercises

If you want a bigger butt, you must do more than just work out to get your booty to grow. This article explains how to get a rounder, and firmer behind with our proven exercises that isolate your glutes for maximum results, while also showing you how to avoid common mistakes that will jeopardize your progress.

Stop wasting precious time on exercises that don’t work. Instead, start performing exercises that target your glutes and make them grow into the size and shape you have always wanted.

Table of Contents

-Top 8 Exercises to Get a Round Butt + a Workout Video

-The Importance of Protein

-Video: Workout Demo

-12 Week Workout Plan

-Printable Workout Log

-5 Common Mistakes to Avoid

Whether you are a guy wanting to impress the ladies in your denim jeans or a woman trying to firm up and add some size to your booty, I am here to show you how. Anyone can have a bigger butt. It just takes some time, hard work, and know how. So let's get started.

The Importance of Resistance Training

I’m sure we all know where the gluteus muscles are located. But in case you forgot, you are sitting on them. Neglecting these muscles will cause them to shrink, become flat, sag or even become unshapely due to added body fat and muscle atrophy. Weight-loss diets and extra jogging or running is also a no-no. Our goal is to add size and not reduce it.

To get the butt you want, you need resistance and weight training. Below are some great exercises proven to do just that. I say proven because I have used them and continue to use them in my routines on a weekly basis.

You will positively know that these exercises work when you feel the soreness in your muscles a day or two after your workout.

Butt Exercises are Not Enough

Most sites show what exercises you can perform but leave you without a workout plan. Here are three things you might not know about your butt that's keeping it from growing:

  1. Too much exercise can actually have a negative impact on your progress.
  2. Not doing the proper amount of reps and sets can also be counter-productive.
  3. Recovery time and workout frequency are very important when building muscles.
  4. Your protein intake is vital to muscle growth. You can work out as hard as a professional bodybuilder, but if you don’t get enough protein to supply your muscles with the amino acids needed to grow, you will be spinning your wheels.

So if you truly want results, continue reading because you have come to the right place.

At the end of this article, I've included a 12-week exercise workout plan for both men and women, and also printable workout plans specifically tailored for each in PDF form.

Before we start with our list of exercises, let’s take a closer look at our glute muscles.

Three Butt Muscles You Need to Know

There are three muscles in your butt. These include the:

  • Gluteus Maximus: Located above the gluteus medius, the maximus is the largest of the three muscles.
  • Gluteus Medius: Located on the high end above your maximus.
  • Gluteus Minimus: Located on the lower end, connecting your maximus with your hamstrings

The maximus is the main muscle we will concentrate on for adding size, though the other ones are also very important for developing the shape you want.

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.

Our task is to not only hit our butt with intensity but also hit all three muscles for maximum stimulation and growth. Now let's move on to our top exercise list.

Top Eight Exercises for a Round Butt

1. Squats

2. Stair Climbing and Step-Ups

3. Forward Lunges

4. Plie Squats

5. Cable or Machine Kickbacks

6. Leg Press

7. Walking Lunges

8. Deadlifts

#1: The Squat

This exercise will not only tone your butt, but it is also one of the most proven exercises for building overall size with heavy weights. Proper execution of this exercise will kick your metabolism into high gear as well.

There are various foot positions that can be used, but I prefer positioning my feet shoulder-width apart or slightly wider and angling them outward slightly. I also suggest using a Smith Machine for added safety as opposed to a freestanding barbell.

  1. Rest the barbell behind your neck and across your shoulders. Keeping your back straight, look forward. Always concentrate on keeping good form during this exercise.
  2. Now slowly bend your knees until your thighs are parallel or below parallel to the floor. Feel the stretch in your butt muscles as you push it slightly outward before slowly pushing back up.
  3. Make sure not to bounce the weight at the bottom position. Keep this movement steady and concentrate on stretching the gluteus muscles as you come back up.

I recommend starting this exercise with a light weight for a set of 20 reps. Rest 2-3 minutes between sets and perform a total of 5–6 sets. While performing these exercises, try to concentrate on using your gluteus muscles with each repetition.

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. When you are finished, your gluteus muscles should feel tight and pumped, and soreness should kick in one to two days later.

If you are feeling this exercise more in your legs, then try positioning your feet wider. Research has shown that a wider stance targets your butt muscles more than a narrow stance. I would recommend you try both and see which works best for you.

If you are not performing this at a local gym or do not have a Smith Machine, you can also perform this with a kettlebell held firmly in both hands in front of you. Or, you could use some dumbbells in each hand at shoulder position.

#2: Stair Climbing and Step-Ups

There are various ways to practice climbing stairs and performing step-up exercises. The trick is to target your butt muscles more than your leg muscles. This is accomplished by getting that stretch in that we mentioned earlier.

The best way to do this is by skipping a step or two when climbing stairs. Step-ups on a chair, a bench or any other sturdy surface at least 1.5 to 2 feet off the ground are also excellent ways to target your glutes.

If possible, use added weight, such as dumbbells or kettlebells, for greater resistance to activate more muscle fibers and thus cause more muscle growth. Climbing bleachers at your local stadium is also an awesome exercise.

#3: Forward Lunges

Lunge Exercise
Lunge Exercise

Lunges are my second favorite after squats and will probably give you more soreness in your gluteus muscles than any other exercise. Here's how to do it:

  1. Hold a pair of dumbbells with your feet straight and about shoulder-width apart.
  2. Keep your back straight and step forward with one leg. Always keep your ankle ahead of your knee to avoid extreme tension on your knee tendons.
  3. Feel the stretch in your buttocks. Short strides will target your legs more, so try wider strides to hit your butt muscles.
  4. Next, position yourself back into starting position by pushing off with your heel. Now repeat this with your other leg.

Perform this exercise for a total of three to four sets of eight to twelve repetitions. Beginners may have trouble balancing their body weight at first, but with practice it will get easier.

#4: Plie Squats

Plie Squats with weight are great for building bigger glutes.
Plie Squats with weight are great for building bigger glutes.

If you would like to tone up your inner thighs while you shape your butt, this exercise is for you. There are two positions you can use to perform this exercise.

  1. One is to hold two dumbbells, one in each hand, up at the sides of each shoulder.
  2. The other is to hold the two dumbbells, or even one heavier dumbbell in front of you, positioned hanging between your legs.

Keep your back straight, legs slightly more than shoulder-width apart with toes pointing outward. Bend your knees until your legs are parallel to the floor.

Again, try to feel that stretch at the bottom of this exercise and concentrate on using your butt muscles.

#5: Cable or Machine Kickbacks

This is a great exercise using a cable or pulley machine.

  1. First, wrap the end of the cable positioned at the bottom of the machine with an ankle wrap or cuff to one ankle.
  2. Facing the machine, bracing yourself and keeping your non-working leg slightly bent and your working leg straight, raise your heel backward about one to two feet until you feel your glutes squeeze tightly.
  3. Hold that position for one count and repeat.

#6: Leg Press

Leg Press
Leg Press

The name of this exercise can be deceiving, as it not only works your legs but also gives your glutes a big workout. Using a leg press, place your feet slightly higher on the platform.

If you position your feet too low, you put more stress on the front of your legs and less on the glutes. When performing this exercise, concentrate on pushing with your heels and getting a good stretch at the bottom of the exercise.

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. Positioning your feet wider apart will give you more range and provide for a deeper stretch at the bottom of the movement. Either way, both are excellent ways to round off your butt muscles and add thickness. Also try using one leg at a time.

#7: Walking Lunges

The only difference between this 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. Personally I prefer this exercise over standing lunges.

If you have a long hallway and have some heavy dumbbells, try walking the length of your hallway and back again without stopping. Wow! Your butt and legs will be so tight they will feel like they are on fire!

I find that wider strides target the gluteus better than shorter strides due to the extra stretch you get in the gluteus area. If you are not feeling sore after doing this exercise, then definitely try it again with wider strides.

#8: Deadlifts

The deadlift is an excellent exercise that works the lower portion of your buttocks for making that smooth transition from your hamstring to your butt. This exercise can be done with either a set of dumbbells or a barbell.

  1. Stand straight with feet positioned approximately shoulder-width apart and a weight suitable for doing no more than 10 to 15 reps per set.
  2. Lower the weight to the ground and back up again.
  3. While lowering and lifting back up you will keep your back straight and your legs almost straight. Do not lock your knees, and keep your head facing forward.

Always make sure to warm up and use strict form when performing these exercises. Concentrate on your muscles as you perform each movement.

Eating Your Way to a Bigger Butt With Protein

Protein is a key essential element for muscle growth and recovery. It is made up of eight essential amino acids and fourteen non-essential amino acids. These amino acids are what make our muscles grow.

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? You can do all these exercises and more and not get a round butt if you do not get adequate protein.

I recommend eating close to or more than your body weight in grams of protein. If, for example, you weigh 160 pounds, try to eat 160 grams of protein per day.

A protein shake between meals will make it easier to attain the protein amount you may require. Below are the three main types of protein and when you should take each for optimal muscle growth.

Three Types of Protein

Whey Protein

A derivative of milk, this is the most commonly used protein and is used pre and post workout due to its fast absorption. This is also a great protein to take between meals and is probably the least expensive of all types. If you are lactose intolerant, whey protein isolate has had almost all of its lactose removed and may be a better option.

Casein Protein

This is a slow release protein, meaning the protein content is slowly released into your body over several hours. This property makes it an excellent protein to take before bed and keeps you anabolic throughout the night. During this time, your body will absorb and utilize these proteins while you sleep.

Blend Protein

There are blended protein powder mixes that combine both whey protein and casein protein for the benefit of having both slow and fast-release protein in your body.

Other Types

There are still other specific types of protein products sold on the market such as egg protein, soy protein, pea protein, rice protein, hemp protein and other plant protein mixes for vegetarians and vegans.

Do a search on the Internet and you will see a vast selection of different brands and flavors. The important thing to remember is that if you are not getting enough protein in your diet, supplementing with a protein powder mix at various times throughout the day will help you get the right amount of protein needed to build muscle.

Not all protein powder is pleasant to drink. So shop around for one that is right for your taste buds; after all, you will be drinking it every day.

Are You a Man or a Woman?

I would be interested in knowing how many men vs women are reading this article on butt exercises. Are you a male or female?

See results without voting

Another Example Workout

Keys to a Successful Program

Proper Workout Routine

Proper Exercise Volume & Intensity

Proper Nutrition

Proper Recovery Time

Repeat

12-Week Workout Plan

To make things easier for you to start your exercises, I thought it would only be fair to give you an exercise routine. The routine I have put together will keep your muscles confused for added growth.

Let me explain.

Keeping your muscles confused by switching things up creates added stress and thus keeps them growing. This can be accomplished by varying the weights and repetitions each week and also by changing the routine or exercise each month. In order to hit all muscle fibers, we will use lighter weights for higher repetitions and heavier weights for lower repetitions.

Workouts are two times per week, and make sure to leave a three to four day’s rest between workouts. Always make sure you are using a weight that you can use to complete the number of repetitions designated and not more. If you feel that you could do more reps, then it is time to add more weight.

The below workout plan is intended for both men and women. For a more refined workout plan tailored specifically for either men or women, you can follow the links below. You will also find on each site below a free printable PDF form to keep track of your progress.

Printable Logs for Women

Big Butt Exercise Log
Big Butt Exercise Log

Printable Logs for Men

Big Butt Exercise Log
Big Butt Exercise Log

1st Month Exercise Schedule

Exercise
Repetitions
Sets
1st Workout of the Week
 
 
Squats
10-15
5
Forward Lunges
10-15
5
Deadlifts
10-15
4
2nd Workout of the Week
 
 
Squats
6-8
5
Forward Lunges
6-8
5
Deadlifts
6-8
4
*repeat for weeks 1-4

2nd Month

Exercise
# of Reps
# of Sets
1st Workout
 
 
Squats
10-15
5
Walking Lunges
10-15
5
Leg Press
10-15
4
2nd Workout
 
 
Squats
6-8
5
Walking Lunges
6-8
5
Leg Press
6-8
4
*repeat for weeks 5-8

3rd Month

Exercise
# of Reps
# of Sets
1st Workout
 
 
Step-ups
10-15
5
Squats
10-15
5
Forward Lunges
10-15
4
Second Workout
 
 
Step-ups
6-8
5
Squats
6-8
5
Forward Lunges
6-8
4
*repeat for weeks 9-12

5 Common Mistakes to Avoid

1. Dieting

Now is not the time to go on a crash diet. Dieting will not only cause weight loss but also cause you to lose muscle. If you are working out hard and eating healthy and natural foods, you will automatically burn off extra body fat.

2. Overtraining

Working out the same muscle group too often is counter-productive and will cause you to break down muscle rather than build upon it. This will lead to muscle shrinkage rather than muscle growth. You must think like a bodybuilder. Train no more than twice per week so your butt muscles have time to recover and grow.

3. Lack of Protein

Muscles will not grow without adequate amounts of protein. Try to get at least one gram of protein per pound of body weight per day. If necessary, supplement with protein drinks to achieve that number. Don’t waste all those hours of intense butt workouts by neglecting your protein intake.

4. Too Much Cardio

Too much cardio exercise can also break down muscle tissue. Drop your cardio workouts to 15 minutes per session, but increase the intensity.

5. Form and Intensity

It is very important that you use proper form. Concentrate on feeling your glutes do the work and not your legs. When doing lunges, never let your knee extend past your toes.

And always make sure you are giving it your all. Don’t just go through the motions. Feel the intensity and push yourself to the max. Maximum intensity will lead to maximum results.

Push yourself hard and you will see your booty grow bigger and stronger.

Good Luck!

Now that you've been armed with all the information necessary on how to get a round butt, what you do next is your decision. If you've made it this far in the article, I'm assuming you're highly interested and motivated to put this exercise routine to the test.

If you finish this 12-week routine, I would suggest starting over again from the first month or you could create your own routine.

A better version and more printer friendly and phone friendlier version of this workout routine can be downloaded for both men and women by clicking on the link earlier in this article.

Remember, Rome was not built in a day. It will take hard work. But if you stick to the plan and stay consistent while also taking in plenty of protein and avoiding the mistakes listed above, you will see results. Guaranteed!

Good luck on building your bigger butt.

© 2010 John Mark

More by this Author


Comments 133 comments

danielhunter10 profile image

danielhunter10 5 days ago from Gold Coast

Great exercises and have helped me out a lot.


Alan Suzi profile image

Alan Suzi 3 months ago from California

There is no way you will do those exercises and your butt will not develop. Good job.


maalarue profile image

maalarue 4 months ago from Texas Author

Hello @Veronica Mendez. You can absolutely still do these exercises twice per week while still doing your Insanity workout. Sounds like your well on your way to physical perfection. Good luck.


Veronica Mendez profile image

Veronica Mendez 4 months ago

Need some guidance here, I don't go to the gym, I usually do my workout at home or I jog 4 miles a day but now I want to change it up and start doing a work out video called insanity max 30, if I wanted to do this instead of running would I be able to still do twice a week these exercises or would that be too much?


oswingrant profile image

oswingrant 5 months ago from Houston

These are great exercises to build up your butt muscles. Remember, you can't achieve a muscular and bigger butt without proper diet and rest, but your butt muscles can grow really fast with regular muscles building exercise for your glutes. I blog on workouts too.


caretakerray profile image

caretakerray 5 months ago from Michigan U.S.A.

I found this very interesting!


maalarue profile image

maalarue 6 months ago from Texas Author

Hello @Brooke. All of your questions have already been addressed. If you follow the link to the 12 Week Workout Log for Women. There you will find your answers and a butt workout log that you can follow for working out at home. Thanks for your question and good luck.


Brooke 6 months ago

Hi! I'm a teenage girl & I swim 6 days a week, 2 hours per day. I saw this workout plan and I really wanted to try it. Except, I can't go to the gym, and I've also never done anything like this before, so I seriously don't know how far I'd get without passing out. Do you have a workout plan that I could use at home? Also, do you have any tips for me? I'm 5'2 and 110 lbs, not gonna be able to handle a lot of weight. What should I do? Thank you so much :)


maalarue profile image

maalarue 8 months ago from Texas Author

Hello @Gymterest,never a bad idea to share with the girlfriend. Thanks for the laugh. :)


roob profile image

roob 8 months ago

No way! A guy would make this! Haha that is so funny, sorry had to comment. Please tell me the bigger butts are for ladies only lol.


Gymterest profile image

Gymterest 14 months ago

Hi, definitely going to recommend this one to the girlfriend haha!


maalarue profile image

maalarue 17 months ago from Texas Author

Hello @Gladys. The amount of weight to use is always going to be the maximum amount of weight you can handle to complete a set. So if you're doing a heavy day and the set requires only 8-10 for example, then obviously you will be able to use heavier weights than if your set was a 12-15 or higher. If you can do more reps than a set requires, regardless of whether it is a heavier or a lighter day, then you need to add more weight.


Gladys 17 months ago

How much lighter of weights should I use on my lights days? Do I use 10 pounds lighter than my heavy weight day? Say on heavy day I do 50 pounds squats then light day I do 40 pounds? Is 10 pound diff light enough?? 0r go even lighter 15-20 diff from the heavy weight used. Just want to know how lighter should I go from my heavy day

Thank you

Thank you.


Yece 17 months ago

This was extremely valuable information!!!! It all makes perfect sense! Going through some of the comments answered some of my questions! Thank you soo much! I can't wait to get started!!!!!


maalarue profile image

maalarue 17 months ago from Texas Author

Hello @Camara Tunsill. I would say that greek yogart is just fine. And I'm sure it does taste better.

I'm not sure what is causing your discomfort in your resting leg. There are plenty of other variations for lunges you could try. Best thing would be to Google lunges and try them all to see which you'd like to use.

Thanks again.


maalarue profile image

maalarue 17 months ago from Texas Author

Hello @Gladys. Both the smith machine and the free standing barbell squats are great for building bigger glutes. There is always someone who will find something wrong about everything, or everything wrong about something. If we listen to them and stop using the smith machine for squats, then we might as well stop using it for bench presses and shoulder presses, and chest as well. And while we are at it just stop using all machines and go to free weights. You see where I'm heading with this. If professional bodybuilders are using the smith machine for squats, then in my opinion, it is because it works. A bodybuilder would never waste time on anything that does not give results.

Free standing barbell squats are great, but without a spotter I would not risk it. And safety is my number one priority in the gym. Injuries are no fun. Trust me. Besides the pain, it can set you back for several months.

Thanks for your question.


Camara Tunsill 18 months ago

Thank you so much! Your response was very timely and helpful!

I appreciate the extra info on protein. That's great to know!

Thanks for the cardio advice. Definitely don't want to overwork my glutes and not get my desired results.

Oh okay. I thought maybe you meant two 15 lb dumbbells, but I wasn't sure. I will be sure and try the 12 rep rule. I definitely don't enjoy leg and glute day, so hopefully that's a good sign lol.

Alright, cool. Is Greek Yogurt also a good casein protein choice before bed?

I lowered my footrest and it's definitely better, but I still feel discomfort in the resting leg. Is that normal?

Thanks for checking out my meal plan. I'm definitely aiming for the 110 grams per day.

You're welcome. Thanks again for some great responses. They're much appreciated. :)


Gladys 18 months ago

I appreciate this article and the ability to ask questions. I know you suggest using a Smith Machine for added safety as opposed to a weighted barbell. But I read that smith machine is an unnatural movement and barbell your using your own balance which can give you better results- which of these two will work better on my butt to get bigger? Do you recommend smith just for safety reasons? I'm experienced using this machine. I just want the best results. Would you recommend 1day smith machine heavy and 2nd day barbell light??


maalarue profile image

maalarue 18 months ago from Texas Author

Hello @tina .

Not sure I can help with that since I've never really used a Bowflex machine. I have used other non-weight resistance machines, and don't really care for them. I do much better with real weights. If you are looking to build muscle, I would suggest real weights. If your limited on space dumbbells are an awesome choice. And if you are looking for a cardio workout and a machine for toning, then maybe the Bowflex is right for you. In my book ANY exercise is good. I would suggest finding a store with workout machines, including the Bowflex, and giving it a spin before investing any money. Thanks for asking.


maalarue profile image

maalarue 18 months ago from Texas Author

Hi @HT .

That is a new one on me. You may try using your arms for more added support, or try to shift your weight on the standing leg to the inner part of your heal and not the middle or outer part. Otherwise, I would suggest to straighten that leg, but I guessing you've already done that.

Hope this helps.


maalarue profile image

maalarue 18 months ago from Texas Author

Hello again @Camara Tunsill .

I would be happy to answer your questions. There are many views on protein and I have read articles and seen documentaries slamming protein and how too much can cause cancer, etc. Unfortunately, if you look long and hard enough, you will find an article or some study on just about any food type that supposedly causes health issues or cancer if taken in excess. Most body builders consume 2 - 3 times their body weight in protein, and they are not having health issues or liver problems. There are plenty of old timers out there still healthy and still big from the 70’s and 80’s. If you are working out hard and drinking plenty of water, I don’t think this is a problem. Both are ridding your body of toxins. And a healthy body usually comes with a healthy liver. If you’re consuming 1x your body weight in protein…no sweat. I don’t think you have anything to worry about. Otherwise, if it still bothers you, you could consume it as mostly plant protein.

I don’t see a problem with your 25 minutes of cardio. Just do them after your workout, and if possible give your glutes a rest the following day. If you keep beating up your glute muscles every day, they will not grow the way they should.

When I say 30 lbs, I mean 15 in each hand for a total of 30 lbs if you’re using dumbbells. I cannot put a number on what weight is going to be heavy enough for you, since everyone is different. I like to use the 12 rep rule. If you can do 12 reps with a certain weight, then it is time to go higher in weight. I normally don’t do more than 10 reps per set. But when I can tell you that I can barely finish the 9th and 10th rep of each set. If you can barely walk after your butt workout routine, then you are probably doing everything right. Doing legs & glutes is very tough work, and if you enjoy leg and glute day, then you’re probably not doing them right. Lol!

I will eat all the way up to bedtime. I usually have a casein protein shake before bed; or you could have eggs or cottage cheese. When you sleep is when your muscles recuperate and grow. So still having a steady amount of protein feeding your muscles is important.

Most workout benches are about 14 inches high. You definitely don’t want your foot too high off the ground. If you are feeling discomfort, or pain, then definitely try something lower. The important part here is just to have the opposite foot approximately a foot off the ground.

Your diet looks fine, but you may want to calculate how many grams of protein you are consuming each day with that meal plan. You should aim for at least your 110 grams of protein each day.

Thanks again for some great questions. Hope this helps.


Camara Tunsill 18 months ago

Hi, Maalarue! Thanks so much for your timely response! I appreciate the information. I was just worried about excessive protein intake. I heard that it can be detrimental to your health, so I didn't want to overdo it since I'm not that active outside of this program. No need to damage my kidneys for a nice bum.

I just read all of the comments to make sure I wasn't asking a question that you already answered. They were extremely helpful and encouraging! Kudos for the awesome article! I especially love the way you interact with your readers. Most people write posts and never respond, which is discouraging because those who might need further advice never get their questions answered. So I think it's pretty great of you to take the time out and actually provide a detailed response addressing people's concerns. Thank you so much!

I have a few questions myself, if you don't mind.

I see that you recommend dropping cardio to 15 minutes per session. Will 10 more minutes hurt? I love Shaun T's T25 program. He has 25 minute intense sessions, so I was wondering if I could incorporate these into my workout routine (on off days). I learned my cardio lesson 10 years ago when I was trying to lose my gut and decided to walk/run every day. I lost my gut alright! But my butt went along with it! So I want to make sure I'm not doing too much cardio.

I've been wanting to shape and build my glutes ever since, but I've never been consistent enough to stick with my routine/meal plan. I've tried several routines, including Pauline Nordin's Butt Bible. I actually completed the full 6 weeks, only to learn the importance of sticking with a proper meal plan. Last year, I was the most consistent I've ever been, working out for about 9 months straight. I wanted to lose fat and build muscle, mainly targeting abs and glutes, so I completed the 10-week T25 program (to lose fat and tone) and afterward I started your program (to build muscle). I did the first 4 weeks, but I fell off because I had to fast for a month and keeping up with the workouts was hard while fasting. The time for fasting is approaching again, but I intend to stick with it this time. I just have to work out in the evenings/early mornings when I'm not fasting. I'm tired of continuously starting and quitting just to have to start the process all over again.

The hardest thing for me is being consistent and finding the proper balance with both workouts and nutritious foods, which is basically everything lol. I am a 5 ft, 110 lb 23-year-old, so I'm not trying to lose weight, but rather tone and build muscle. I started T25 again, and I was going to do your program simultaneously. However, I tried doing T25 after my first butt exercise and that did NOT go well at all lol. I'm increasing weights gradually as you suggested, starting with a pair of 10 lb dumbbells, but I've heard again and again that you have to lift heavy to build muscle. Another question would be, how heavy is heavy? I know it depends, but 10 lbs was heavy for me at first. And you told one young lady that 30 lbs wasn't heavy enough. I'm not even sure if I could lift 30 lbs while exercising at this point. For my size, at approximately what weight will it start being heavy enough to build muscle?

As for eating, I just went shopping for clean protein-rich/carb-rich foods. I've heard that you should eat every 3 hours (Breakfast, Snack, Lunch, Snack, Dinner), is that true from your experience? Also, what time is ideal to stop eating at night?

As for the workouts you shared, I have trouble with the Bulgarian Split Squats. How high should the stool/bench/chair be in comparison to your body? I want to make sure my form is right and I'm not injuring myself.

Lastly, I'd like your advice on the plan I just outlined. I'm thinking I can do a hybrid workout plan. If you will, please give me feedback on the following sample workout routine and meal schedule:

Sample Workout Routine:

1st Day: T25 Total Body Circuit (25 min)

2nd Day: First Butt Workout

3rd Day: T25 Ab Intervals (25 min)

4th Day: T25 Cardio (25 min)

5th Day: T25 Speed (25 min)

6th Day: T25 Lower Focus (25 min) and Second Butt Workout

7th Day: Rest

8th Day: T25 Stretch (25 min)

*Repeat

Sample Meal Schedule:

*64 oz of water throughout day, starting with first thing in the morning.

Breakfast Foods: Oatmeal w/Almond Butter or Buckwheat (both w/Honey and Fresh Fruit), Eggs/Omelettes, or Fruit Smoothie w/Whey Protein

Snack Foods: Boiled Eggs, Turkey Slices, Cheese, Cottage Cheese, Greek Yogurt, Fresh Fruits, Avocados, Nuts, or Dates (Mix and Match 2 Choices)

Lunch Foods: Sweet Potatoes, Quinoa, Whole Wheat Pitas/Flatbreads + Green Veggies + Morningstar Patties, Chicken, or Fish

Snack Foods: " "

Dinner Foods: Brown Rice + Lentils, Black Beans, Chick Peas, Kidney Beans, or Green Veggies + Chicken or Fish

Dessert Foods: Cottage Cheese + Fresh Fruit

Sorry for the extremely long comment! It wasn't my intention initially, I just got excited after reading the comments and thinking of my new journey! I hope you are able to respond. Thanks so much!


HT 18 months ago

Hi, I'm in week 9 of your program, I'm seeing results and I love the structure of it! Theres one exercise I could use some help with as far as form goes. Sometimes when I do weighted cable kickbacks I feel that my standing leg takes a lot of the exercise. I try and focus on my glutes by really squeezing when I kick back but my outer hip on the standing leg hurts enough that I have to slow down or stop. I make sure to keep a slightly bent knee, is there anything I can do to prevent that pain? Is there a better form you can recommend? Thanks in advance!


tina 18 months ago

hi, I am planning on creating a space in my home designated for my exercise room, I was wondering if you can recommend a machine that will work just about everything? I was thinking about a bo-flex...so im looking for a machine that works EVERYTHING


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maalarue 18 months ago from Texas Author

Hello @Camara Tunsill . Protein is especially needed on your off days when your glutes are recovering. You must continue to take protein for growth and to maintain your muscles. You wouldn't want those hard workout sessions to go to waste.


Camara Tunsill 18 months ago

Hi. Do you take the same amount of protein every day, even the days when you're not working out?


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maalarue 19 months ago from Texas Author

Hello Justcurious. Great question. I would say as long as you stay away from squats, especially heavy weighted squats, you won't have to worry about getting big bulky thighs. I can see where keeping the legs lean and slender would be a priority for most women. Thanks again for a great question.


Justcurious 19 months ago

I don't want huge thighs but i would like to tone and perk and boost my butt will these excercises make my thighs bigger cause im currently working on shrinking them


paulawalker45 profile image

paulawalker45 20 months ago

Squats squats and more squats! and when you doing exercise put the booty wow and do lot’s of exercise which is help you to make your booty bigger naturally.


paulawalker45 profile image

paulawalker45 20 months ago

Bootywow really make your butt look great if you want a bit extra on your behind. I wore it with a nice dress n my back looked amazing. I got a fairly big booty but this helped shape it even more.


maalarue profile image

maalarue 20 months ago from Texas Author

Hello Tara, and thanks for a great question. That is a lot of calories burned in one workout! Unfortunately, when losing weight we tend to also lose it on our butt. But you can compensate that loss with muscle.

I have the same problem with my lower back and no longer do squats. I get great results from doing lunges; maybe even better than squats. So no worries. My favorite lunges are walking lunges, but there are many variations to chose from. Good luck.


Tara 20 months ago

Hi, I've only just started going to the gym and do quit a lot of cardio, for example the last time I went I burnt 890 calories by using the bike and uphill treadmill. I was wondering if doing these things will decrease the size of my bum? Also I would love to do squats for my glutes however because i have a bad back I am unable to do them, soare lunges just as effective?


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healthyfitness 20 months ago

In the word's of the great sir-mix-alot "I like big butts and I cannot lie" xD

Great article, I clicked just to MAKE SURE you had squats at #1 and you passed! Great job!

Squats are absolutely the king of building a nice butt and just staying fit in general. Great article, keep it up. Highly enjoyed reading (and the pics :) )


maalarue profile image

maalarue 20 months ago from Texas Author

Hello Genie. I actually don't see a problem with that at all. Thanks for a great question, and good luck.


Genie 20 months ago

I usually work out at home and at the gym, can I do "1st day" Best Butt Exercise routine gym and for the "2nd day" do the at home routine?

I know you don't recommend doing the work out more than twice a week.


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maalarue 22 months ago from Texas Author

Hello again Mariam. All of your answers to your questions can be found in this article and in the free 12 week workout plans. Thanks.


Mariam 22 months ago

Thanks for your quick response , what do you recommend me ? how many squat should I do exactly and how many pounds to add to my dumbbells weight ? I really appreciate your advice :-)


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maalarue 22 months ago from Texas Author

Hello Mariam. Walking will not make you glutes bigger. And doing 80 squats every other day with only 30 lb weight will also do nothing to add size to you glutes. Sorry, but it's not that easy. Thanks for your question.


Mariam 22 months ago

Does walking for 45 minutes make the glutes bigger ? I do 80 squat every other day with 30 pounds and walking daily for 30 or more minutes , is that will help to make the glut big ?


Maryam 22 months ago

So only Monday & Thursday weighted exercises are also not recommended?

I read/hear different things from different sources; and, you are my only source of direct & specific info.

Thank you so much!


maalarue profile image

maalarue 22 months ago from Texas Author

Hello Maryam. Not a good idea for two reasons. The first reason not to do this is recovery time. If you do not give your muscles time to rest and recover, they will not grow. The second reason is that doing exercises without weights will not make them grow. If you think you can work your glutes 3 times per week then you probably are not hitting them hard enough. I hit mine once per week and when I'm done I can hardly walk and my glutes and legs are on fire. It also takes about 3-4 days for the soreness to finally go away. Thanks for a great question.


Maryam 22 months ago

Hello & thank you for your time and obvious dedication. I was interested in your opinion of the following routine:

Monday & Friday: weighted exercises per the routines you've devised

Wednesday: other butt exercises but without weights.

Is that ok?

I'd like a large butt asap for various reasons.

Would that help or harm?


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maalarue 23 months ago from Texas Author

Hey letty. Soreness will not be the same every week nor will it be consistent. Soreness does not equate to muscle growth. Only you will know if you are working out at your maximum intensity. I would not suggest shorter resting periods. If you think you are completing each set with ease or could do more reps, then you should increase the weight. Thanks for your question.


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maalarue 23 months ago from Texas Author

Hello again Latiiv. To answer your first question, you only need enough variation to stimulate muscle growth. Usually changing your routine a bit after 3 months is sufficient. This routine already changes it up a some after the first month. You want to be able to measure your progress and changing all of your exercises each months makes this difficult and is not necessary.

If you are doing toning exercises then it does not matter if you are taking protein to build muscle, or in this case your glutes. You must continue to get enough protein on your off days as this is the time your glute muscles need the protein to grow and recover.


letty 23 months ago

Hey so i started doing these exercises and im on my second week now. Im following g your exercise log but i noticed that the second week im not feelin g as sore as the first time. Does thatmean i shoukd add weight or take shorter breaks in between?


Latiiv 23 months ago

tnx for your reply ! Sorry yes I've noticed it later that u have more then three exercises -but u have a whole month same excersises then just few swapped ! Or have I misunderstood ur working out table !!

Also I have. A question should I take protei. On my rest day !!! As my aim is to work out glutes /bigger -but then there is like three days rest for this muscles !!! But on other days when I excersises the rest is just to tone not really to grow muscles !! A so don't need that - I'm very athletic build -just smaller down ! Tnx


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maalarue 23 months ago from Texas Author

Hello latiiv. My routine actually consists of 5 exercises and 3 sets per exercise. You can do more than 3 sets but remember when adding size, intensity and load is better than just doing more sets. Just make sure not to do these routines more than twice per week; over training will have a negative effect on adding size.

Yes, what you say about the smith machine is true. There are many variations to exercises that will enhance the effect or target a muscle group in different ways. For example, leaning forward slightly while doing walking lunges will also target the glutes better.

You should get at least 1 gram of protein per pound of body weight. So if you weigh 130 you should aim for 130 grams or more of protein - mostly through food. You can take protein shakes before and after your workouts, and maybe one more before bed. Otherwise try to get the rest of your protein intake through foods such as fish, chicken, eggs, etc. Whey protein powder mix is best, and a slower release protein such as casine protein before bed. A great natural source of casein protein can be found in cottage cheese.

I hope this helps, and thanks for some great questions.


latiiv 23 months ago

hello , very good article thank you !

I have a question , your routine consists only of three exercise per workouts -would it be wrong if I did more then three routines -would it be too much ?

Smith machine - I've read an article that if to put legs further to the front , it meant to be a better impact on glutes ?!

And how exactly to know much protein to take with my protein diet -surely it's not enough so I would like to take protein shakes etc and how exactly I should divide intake per day -per week ! How do I know which protein is right for me !?

Thank you


maalarue profile image

maalarue 23 months ago from Texas Author

Hello work100. You can work you abs as much as you like. It will not affect your butt exercises. Thanks for stopping by.


work100 23 months ago

Hi, i have been working to get a better rounded butt, but i would like to tone my abs as well. Is it wrong to do both at the same time, will one halt the progress of the other? Please and Thank You!


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maalarue 2 years ago from Texas Author

Hello Dana Michelleee, If your goal is to gain muscle, I would not do cardio for the purpose of losing weight after your workout sessions. I would leave cardio for your off days. Also, I will say this again...muscles are built at the gym, and fat is not lost at the gym but rather in the kitchen.

I absolutely love pasta, but I also love pizza and ice cream...all of which, unfortunately, are not good for you. I only have pasta on special occasions; it's like a treat for me. If you must have pasta, then I would eat small amounts, but not for dinner. Try brown rice or sweet potato instead. Carbs are not bad for you, just getting the right carbs and the right amount at the right time. Also make sure you are getting plenty of good fats in your meals (omegas and fish oil).

Protein powder is great for adding that extra protein to your diet; especially if you are working those muscles hard at the gym. Just don't over due it. I like to take some in the morning after a good night's sleep, definitely after my workout, and then maybe some before bed. I also use almond milk since it only has 1/3rd the calories of normal milk. Or you could mix it with water.

I hope this helps, and if you have any more questions feel free to ask. Thanks for stopping by and I hope you continue to enjoy your workout sessions and make good progress.


Julie 2 years ago

Thank you so much for replying. Just to give u an idea I am tiny in height, 5 feet tall and I weigh 115 pounds. I'll do what u suggested and try it out at the store. I know that when I used to workout more often I used two 10 pound dumb bells to do arm workouts and they would get pretty heavy lol. But then again I really want to build a booty asap, so we'll see.


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Julie. It is very difficult to answer that question since body strength varies widely from person to person. But since you're twisting my arm...I would suggest starting with two 20 lbs dumbbells and work your way up, or down if it is too heavy. I would even suggest doing a couple of lunges at the store with the dumbbells before you buy them. Good luck and glad to hear you are taking this seriously. And thanks for your question.


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Dana Michelleee 2 years ago

I'm trying to lose my body fat but gain muscle. I've been doing weight training for the past two weeks. I absolutely love your workout! I just wanted to know your opinion about a few things because you obviously know what you're talking about! If I do about 45 minutes of weightlifting a day weather it's legs, arms, back, abs, or butt should I be following those weight sessions off with cardio to lose weight but gain muscle? Another question is can I eat pasta for dinner, I absolutely love pasta and I usually pair it with fish or chicken and a ton of veggies. All i've known is to cut carbs if you want to lose weight, One more question! if I'm worried about not getting enough protein in my diet should I get a protein powder or will that make me gain unwanted weight? I've found all of your other responses to questions extremely helpful, thank you so much!


Julie 2 years ago

I will be going this weekend to buy myself a barbell and dumbbells. Can you please tell me what weight I should buy? I know you said to use a weight that I feel I will not be able to do more than the recommended reps, however can you give me an idea as to what weight to buy? I am a newbie! Lol! Thank you so much for this article, I feel inspired to get the booty I want without the o so common plastic surgery nowadays!


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Samantha. I'm not familiar with the Jillian 30day, but if it is a high cardio workout routine for weight loss, then I would suggest stopping it temporarily or complete her routine and then start the butt workout routine. It really boils down to what your priorities are. Although cardio is great for your heart, I still believe that fat is made and lost in the kitchen and muscles are made at the gym. Trying to do both at the gym is not a good idea.

I would suggest a healthy diet, hitting those muscles hard at the gym, and some cardio maybe twice per week to keep your heart healthy and strong. Thanks for a great question and I hope this helps.


Samantha 2 years ago

Hey i have been doing jillian 30day sctrend, i had a good butt but i haven't completed the work out and my butt disappear, you think i should stop exercising, and do only butt work out.


maalarue profile image

maalarue 2 years ago from Texas Author

Hello @Grace Soule, thanks for stopping by and I'm glad you enjoyed the article. Wheatgrass has many health benefits, but it does not have the protein content you need for muscle growth. Hope this helps.


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maalarue 2 years ago from Texas Author

Hello @Momma_monique, There is a link to the home workout routine you can download and follow in this article. Also, you can certainly do dead lifts at home with heavy dumbbells, or do one legged deadlifts. Thanks for stopping by.


Grace Soule profile image

Grace Soule 2 years ago from Guntersville, Alabama

First of all, I just have to say this article is the bomb! I have learned so much from it and even from the quick responses you leave to those with questions. Secondly, I was wondering if taking a shot of wheatgrass before and after workouts would be just as benificial as the whey protein?


Momma_monique 2 years ago

I don't have access to any gym equipment besides hand weights,what could I do instead of deadlifts and leg presses??


Momma_monique 2 years ago

I'm very excited to start your 12 week booty workout:)


Misha 2 years ago

I left a question did you get it?

Thanks!

Misha


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Raluca, there is absolutely no problem with working your legs with your butt exercises. I would actually recommend doing so. Thanks for your question.


Raluca 2 years ago

Hello! Great exercises! Please tell me if I need a special day for butt exercises or I can do them on my legs day, in order to increase butt size. Thank you!


maalarue profile image

maalarue 2 years ago from Texas Author

Hi erorantes, thank you so much for dropping by and sharing thoughts. You sound very positive and committed. Yes, many do not understand the importance of protein and how it can negatively effect your growth. Not enough protein and all those workouts are in vain. Thanks again and good luck.


maalarue profile image

maalarue 2 years ago from Texas Author

Hi Mona,

Sounds like you are very motivated. Your routine will definitely get you tight, but unfortunately 5 times per week will not add size. Actually you may even lose size. When it comes to building muscle, trust me when I say that over-training is a very common mistake made by most. We all think that more is better, but it is not. To add size, do not work your butt muscles more the 2 times per week. I work them so hard myself, that 1 time per week is enough for me; I don't think I could even handle 5 times. If your workout is intense enough and you are working out with heavy weights, your glutes will grow. Please do not over-train, as it will have the opposite effect you are seeking. Most people actually underestimate the weights they can use. So you may need to go heavier. Go heavy to get big. Thanks for your question, and I hope this helps.


erorantes profile image

erorantes 2 years ago from Miami Florida

I tried some of your exercises. It worked out nice. Thank you for writing and figured out the workout. I like how you mention the importance of the protein. The good news is that I like all the foods. You mention.


Mona 2 years ago

Hi, I'm really excited about this and I have been doing some butt workouts at home already, but decided I should have a more organized butt workout. I do these workouts about 5 times a week. Is it ok if I use this workout plan and do it about 5 times a week? I want to see results soon, so I am eager to work out as much as I can to get them.


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Juliette, thank you for your question. And yes, this is absolutely the right place to ask. I'm assuming you workout at home, so as for using weights, maybe start off not using any weights at all and just get used to the exercises and how they are performed. Using perfect form and execution is everything. Also when doing lunges take wide strides to insure you are hitting your glute muscles more than your quads (leg muscles). After 1-2 weeks start using a light weight and gradually work your way up to heavier weights. I always recommend using a weight that will not allow you to go for more than 10-12 reps per set, or for however many reps the exercise requires. Going heavier as you progress week after week is key to building those round glutes you are seeking. Follow the workout routine, push yourself hard, stay dedicated, get enough protein and you will add size to your butt without question.

I hope this helped answer your question and feel free to ask more if you need more help. Or just drop by and leave a shout. Good luck and thanks again for dropping by.


Juliette 2 years ago

Hi ! I found your article extremely interesting and will probably help me a lot in my search of a more rounded butt. :) I'm completely new to weight lifting, and i would say that I'm not very strong, more on the "weak" side, but i'm definitely motivated to start this program. I just have one question : how heavy should i lift to start with ? I'm sorry if this is not the place to ask this type of questions.

Thank you very much, and sorry if there are any grammar mistakes (i'm french ^^).

Thank you again !


maalarue profile image

maalarue 2 years ago from Texas Author

Hello @Juliannaa,

If your goal is to tone your glutes, then by all means do 30. But if you're aiming for size, then 30 means the weight you are using is too light and you need to go heavier. If you must do more, then I would advise that you increase your sets and not your reps when adding size to your butt. Hope this helps and thanks for your comment.


maalarue profile image

maalarue 2 years ago from Texas Author

Hello @sugarbaby14,

Wow, aren't you the lucky one! This workout will add size to your glutes and not take away or make you lose more weight. In your case, stay away from cardio while doing these exercises. I don't know if you saw the exercise routines linked to this article, but I would recommend printing one out and sticking with it. The workout routines are designed to add muscle to your glutes, and not take away. If you do them heavy, and you do them with correct form, and especially get the right nutrition, meaning plenty of protein and also carbs after your workout especially, then you will gain size. I would also recommend doing some core exercises and some upper body weight lifting routines. Again, let me emphasize the key here is to lift heavy and eat heavy. And by eating heavy I mean clean, not junk foods, and lots of protein rich foods and shakes. Try to get about 1.5 your body weight in grams. For example, if you weigh 100 pounds, then get 150 grams of protein each day. Thanks for your awesome question and good luck.


Juliannaa 2 years ago

If I do more reps each time will I see better results? Like instead of doing each leg 10 times will I see more results if I do them each 30 times ?


sugarbaby14 2 years ago

So, I don't mean to be silly but I am beyond tiny. Everywhere. I do not want to lose any more weight. I am actually working out to gain weight. So, I just want to make sure that this will indeed add mass and not take it away. I just started going to the gym and am very unfamiliar with workouts and weightlifting all together so any advice and assurance that this will not make me smaller would be greatly appreciated...


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Sylvana, personally I could not do a butt workout after doing 45 minutes of cardio. If you're in the process of losing weight around your stomach area, you will also lose body fat everywhere else in the process - including your butt. I would try doing your butt exercises on non cardio days, and make sure to work your butt hard and with heavy weights. It is also very important to get your protein intake daily. Thanks for stopping by and good luck.


Sylvana 2 years ago

Great article !! Just having one question , should the cardio be done before exercising or after in order not to loose butt and gor how long , I'm working to make my butt bigger and I want to loose stomach , I do 3 x a week cardio fo 45 minutes before execising however after the cardio Im losing my butt ;(( what can I do or how can I do it correctly to lose my stomach and to build a big round butt.. Thank You !!


maalarue profile image

maalarue 2 years ago from Texas Author

Dream Chaser,

Hello and thanks for your question. Doing cardio and toning exercises is essential for overall body conditioning and fitness as well as looking ripped. Unfortunately, since your glutes are also made up of fat tissue, losing weight will also reduce the size of your butt. Been there done that. However, by adding these butt exercises to add size, you will be replacing any lost fat with muscle tissue. Just remember, you will most likely lose fat much faster than you will gain muscle mass. So expect a loss in butt size before you start to regain it back and add more size. Hope this helps. Good luck.


Dream Chaser profile image

Dream Chaser 2 years ago

Hello!

Nice info here! I have a question...I want to tone (make leaner and tighten) my overall body, but build my butt bigger with these exercises you outlined here. To tone, I was going to do cardio barre 3x a week and then these exercises 2x a week. Since cardio barre is more of a toning workout which will probably reduce the size of my butt, would these workouts be counterproductive? How would you suggest I go about achieving those results? Every time I do toning exercises I lose weight and also mass in my behind. I like the weight loss but dont want to lose any in my butt since it is somewhat flat already. Any suggestions would be helpful. Thanks!

Lynn


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Erin,

If you're looking for additional exercises for at home, first go to the link in this article for "Printable Logs for Women" above and you will find eight additional butt exercises to perform at home. Otherwise, if you have already seen those exercises, you could also try Dumbbell Lateral Lunges and Dumbbell Cross-Behind Lunges. I hope this helps and thanks for your question.


Erin 2 years ago

I've been the doing your program for a little less then a year, and its actually worked for me :) and I've increased my weights twice. I was just wondering is there any other types of exercises that you recommend that I could do that would give me a bigger butt at home. Im getting to used to the squats, lunges, deadlifts and step ups. Please and thanks


Amanda 2 years ago

I want to try this to make my husband live my big round butt


taco 2 years ago

I sure hope this works


maalarue profile image

maalarue 2 years ago from Texas Author

Hi GmaGoldie, very well said..and so very true. Thanks for stopping by and thank you for your awesome comment.


GmaGoldie profile image

GmaGoldie 2 years ago from Madison, Wisconsin

We had a squat challenge poster in our women's bathroom at work. You make an interesting point, how females are reading this more than men and yet the squat I always first considered a male exercise.

Squats offer an exercise that is fundamental. The photos of the body builders and the tight female rear ends don't really tell the full story of the squat.

Exercise is about health but sadly the sexy photos are what sells and attracts us to read. Hopefully the photos also motivate us to take action and make our bodies the very best they can be.

Very well done article. Thank you!


maalarue profile image

maalarue 2 years ago from Texas Author

Hello MariaGrassi,

Great question! First I'd like to congratulate you on your hard work and also for sharing your age. I too am approaching the big 5-0 in just a matter of months. I work out 5-6 times per week, mostly weight training for about 45 minutes, and about 10 minutes of cardio. I just recently started doing interval sprints at the local track. With as much cardio as you do, it is normal to lose size in the butt unless you specifically target the glutes with some intense weighted exercises - especially at our age. I hit my glutes 1-2 times per week and I hit them very hard with squats, weighted lunges, dead lifts, and even forced walking lunges at the end of my workout for that extra burn. I commit the whole 45 minutes to just working my glutes.

Go to my free butt workout routines in my article and see what exercises are good for targeting your glutes. Obviously you are already motivated and accustomed to working out hard. Now just apply that to working out you glutes and you should see progress within 3-6 months. It works for me, even at my age. Hope this helps, and good luck Maria.


MariaGrassi profile image

MariaGrassi 2 years ago from Charlotte, North Carolina

I notice that no one has mentioned their age on these comments. I am 50 years old, and have been working out at a gym 6 days a week for 1 to 1 1/2 hours. I do about 30 minutes of cardio daily- stationary bike, stair machine, running, treadmill uphill and eliptical and 30 minutes of free weights and machines. I am back to what I weighed in my 20s, and am pretty happy with my shape. I have noticed though that as I have lost weight and gained tone in my legs, abs and arms, my butt has just shrunk. I also feel that at my age gravity is probably my biggest enemy. I am pretty focused on my protein intake. Any advice that would be different for someone my age. I am 5 feet 4 inches tall and weigh about 110.


maalarue profile image

maalarue 2 years ago from Texas Author

Hello michelle,

You are already on the right path, but you may need more time before you get the end results you seek. If your consistent with your workout and diet, there is no reason you should not reach your goal. Since firmness is your goal, I would suggest maybe increasing your sets or workout sessions. I am still a firm (no pun intended) believer that a variation of lunges hit the butt muscles like no other. For example, if your doing 3 sets of forward lunges with dumbbells, then also do another 3 sets of walking lunges with dumbbells, and push out another 3 sets of 20 strides without weights for an awesome pump and burn. Intensity is key here! Good luck, and thanks for your awesome question.


michelle 2 years ago

hi ive read your article and it sounded so good, im 5"8 in height weighing 128 lbs medium built, wide hips.. ive been working out for years already , stop and go.. but now ive been working out straight 6 months already, i do lunges 3 sets at 12 10 8 counts, squats, legpress, leg extension and leg curl.. i want a firmer and pulledup butt. what can u suggest? i need my but lifted


gaiusmalcolm profile image

gaiusmalcolm 3 years ago from Chennai

Great article, very useful indeed.


Hezekiah profile image

Hezekiah 3 years ago from Japan

I'd like to comment on this interesting Hub. As a black man of course I like a thick but, however I appreciate a well toned fuller but than just a fat wobbly bum. Muscle training is definitely the key here, muscle defines the shape of a body. Tight dress just don't look the same hanging over a flat butt on a women. The butt doesn't have to be thick and round, but decent exercise will enhance a little curve which look perfect on dresses or tight pants.


Alfin Loencontre profile image

Alfin Loencontre 3 years ago

Wao very good.


maalarue profile image

maalarue 3 years ago from Texas Author

Thank you Skellie for stopping by and for your comment. I hope this article and the free butt workout routines help many who are interested...including yourself. Thanks again for your positive feedback.


maalarue profile image

maalarue 3 years ago from Texas Author

Hello Jocelyn,

Most of us are never satisfied and want more. However, it sounds like you're on the right path. It does take time and patience, and a lot of hard work. If you feel like you're in a rut, maybe increase intensity or add some extra reps or sets or heavier weight. Maybe even try a new exercise or change your routine a bit. Also make sure you're getting the protein you need for growth. Hope this helps, and keep up the good work.


skellie profile image

skellie 3 years ago from Adelaide

Lots of great information in this article and the comments above show that it works. Keep up the great work :)


Jocelyn 3 years ago

Hello,

I started seriously working out about a year ago. After reading your response about achieving the ideal goal in 2 years, it definitely made me feel better. I see my progress & more definition than before. However, I'm not satisfied. I want to be more tone & define. While juggling residency & studying for the medical licensing exam, I wonder how long will it take. I know....patience is key, but I often wonder if I'm doing the right thing to get the results.


maalarue profile image

maalarue 3 years ago from Texas Author

Hello kate. This depends on how dedicated you are and how intense you keep your workouts. Normally results can be seen as early as 3 months. However, one to two years is more realistic in achieving your gaol. If it were easy, everyone would have the perfect butt. Good luck, and thanks for your question.


kate 3 years ago

I am so thin and I want to add shape to my butt. How long will it take for me if I do this exercise?thanks. :)


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ramseysusan 3 years ago from Killen, AL

Very helpful hub! I am pretty sure many individual will benefit from this. Keep sharing maalarue!


maalarue profile image

maalarue 3 years ago from Texas Author

Thank you erorantes. I hope you give it a try.


maalarue profile image

maalarue 3 years ago from Texas Author

Thank you Colleen Swan. I wish you much success.


erorantes profile image

erorantes 3 years ago from Miami Florida

I like your article. It is well done.


Colleen Swan profile image

Colleen Swan 3 years ago from County Durham

I am going to make a start today. Helpful hub.


maalarue profile image

maalarue 3 years ago from Texas Author

Sonya-Artis, thanks for your great comment. I have not written a Hub specifically on arm exercises, but you may want to check out my Hub "How to get Rid of Flabby Arms Fast – Steps to Lose Upper Arm Fat" to get you started. In addition I would recommend some biceps exercises with dumbbells and some shoulder exercises - 2 to 3 times per week. Thanks for stopping by.


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Sonya-Artis 3 years ago from Kansas City, MO/Ft. Lauderdale, FL

So....I have had a round derriere since I can remember, but after seven surgeries in a row...I think it is time to get back into the squats. Hopefully it will stop the jiggling when I walk! This is an EXCELLENT hub for those that are not use to working out. Let me know when you write one on arms. I hate arm work, now that I am older I NEED to work my arms and don't really know how/where to start.


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maalarue 3 years ago from Texas Author

Hi toptenluxury... your very welcome. I hope you found some butt exercises you like and can use. In case you missed it, there are butt workout routines for at Home and for the Gym...and men can do butt exercises too.


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toptenluxury 3 years ago from Cedartown, GA

Thanks for the exercise ideas. I really need to work on my butt! Voted up!


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maalarue 3 years ago from Texas Author

Hi SincerelyFIT. It sounds like your on the right track. Protein is very important for muscle growth, which in this case includes your butt or glute muscles. I suggest in addition to your meals, having a whey protein shake before, maybe during, and after your glute workout. It is also important not to neglect your carbs. I would suggest oatmeal in the morning and some brown rice for lunch. Try to eat lean protein every 3-4 hours, and some casein protein (such as cottage cheese) before bed. Thanks for your question.


SincerelyFIT 3 years ago

Do you have a sample meal plan to go along with the glute exercises? I start the day with 30grams of protein, eggs and fruit, lunch workout 30grams of protein, veggie platter or salad, baked fish or chicken with steamed or boiled veggies. Thanks!


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maalarue 3 years ago from Texas Author

Great question. I would suggest starting over with the first month's butt exercise routine, plus slightly increase the weight for added intensity.


shawn 3 years ago

What do you suggest we do after the last month? What would be best to keep seeing results..


Jenn 3 years ago

LOL ok! Thanks cause I did five each last week! :P


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maalarue 3 years ago from Texas Author

Sorry, you're not going to get off that easy. It's 10 each leg, alternating...20 for you. Lol! Just kidding. Great question. Thank you.


Jenn 3 years ago

On the third month it says ten step ups, do u mean ten each leg or, 5 each leg?


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maalarue 3 years ago from Texas Author

Hi stanmurphy, and thanks for your comment. You are absolutely right. People want results yesterday and a quick fix now. If all the harder things in life were easy to obtain we'd all be rich, eating pizza all day long and looking like fitness trainers. However the reality is most things great in life come with big sacrifice, dedication and determination. You have to train your mind before you can train your body. If you don't want it bad enough, you will probably fail. Patience and hard work will pay off in the end. No pun intended. Visualize what you want and make no excuses to miss training sessions. If possible get a workout partner to keep you motivated and on track. Whatever it takes to keep you motivated...do it! I can tell you if you stick with a routine for 3 months, enough to see results, you will be hooked. And it only gets better from there.


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stanmurphy 3 years ago from Kansas

I appreciate your article very much. I am really into fitness and know this is a big issue for many. Your advice is wonderful. The people I know who have worked or are working on their butt, want results yesterday. I get exhausted telling them to be patient. We are such an immediate gratification society that it has spilled into all facets of our lives. How do you encourage people to be patient within their fitness program?


joseph1975 3 years ago

Thanks for your concern. Shows that you really care about helping others, an your wife sounds like a superb woman, supportive, and tenderhearted. We too, were moved by your comments back to us ( along with your own story or tragedy yet triumph). I plan on writing an article soon but I have had other top priorities , my wife being the main one. I have many " food for thought " articles to write about and will. Feel free to comment on mine as I will appreciate feedback. I am intrigued by so many subjects. I will write one soon. Btw, my wife is doing very well on the advice you gave us. I am glad she read you and your wife's story. She is on a mission let me tell you and I couldn't be more proud of her, as I am sure you are of your wife. We pray for you and your wife and we could use some much needed prayers too. Keep inspiring others as you have my wife. Words can't express how overjoyed I am to see the fire lit up in her. I will keep you updated.


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maalarue 3 years ago from Texas Author

I would love to hear about your progress. I can tell you both have a great support system. I truly appreciate your reply and both my wife and I were also very moved by your response. The best of luck to you and your wife. Patience, perseverance and love will get you a long way. I'm glad I could help and can't wait to read your first Hub.


joseph1975 3 years ago

I really do appreciate your inspiring story about your wife. I let my wife read your response and she was so overjoyed with hope that she started crying. Great to hear about your wife and congratulations on her progress and to your support of one another. I want my wife to feel just as beautiful as I already see her to be. It does help to have a partner/spouse be there to support you in everything including working out. I will help my wife not only get started on your suggestions but also spend more time focusing on her progress until she feels we can do as you and your wife have done. I have been waiting for something to happen to motivate her to try to workout because doctor's advice isn't always best. I know she is ready to workout again. Of course, she wants to target her glutes so your article, suggestions, along with experience are much appreciated. Keep up the good work and blessings to you and your wife. I will keep you updated on her progress. (Maybe I will write an article about her success story).


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maalarue 3 years ago from Texas Author

Hi joseph1975,

I was on vacation, but nice to be back and nice to hit the gym again. Great question, and although I cannot give you medical advice or directly suggest any type of exercises as therapy, I can speak through experience. My wife (and training partner) had a shoulder injury a couple of years ago which put her in the same position as your wife. She too loves working out and we push each other to the max spotting each other at the gym. One of our favorite days at the gym is working glutes. So, since we went through the same situation you are going through now, I can definitely help out.

First off, I believe any type of movement that does not cause pain, but allows ample blood flow to your wife’s should is good for healing. My wife found that swimming helped her tremendously in the beginning since she could not lift anything at all. Then she progressed to very light weights and over time increase them very slowly. We concentrate more on getting that burn (heavy blood flow) to her shoulder rather than going heavy. That not only prevents muscular atrophy but also carries vital nutrients and protein to the injured area for faster healing. It is definitely working for her. In the beginning she could not even hold a weight. Of course eating healthy is a must.

As for glute exercises, if your wife cannot hold any weights I would suggest, with your assistance of course, very deep barbell squats with feet wide apart if she can bear the weight on top of her shoulders. Any exercised not requiring shoulder support would be leg presses (narrow & wide), and cable kickbacks. Otherwise, if you do not have access to these machines in your home gym and she cannot use any weights, she can do forward and walking lunges. To get any results however, she would need to do them very deep and with very wide steps to increase intensity. I would also suggest doing each set to failure. I would also include step ups, glute kickbacks with ankle weights and Bulgarian split squats.

I hope this helps and I hope your wife gets better soon. If you have any further questions, feel free to ask. Good luck and hope to read one of your Hubs soon.


joseph1975 3 years ago

I appreciate your delayed response but better late than never right? I have been reading your articles and comments to go along with them. I am not actually seeking workout routines for myself but more so for my wife. I have my own gym and weights at home so I have the opportunity to work out on my own time to achieve the results I need however, my wife can not work out without my assistance. She injured her rotator cuff from a fall and had to have surgery. It's been six months since her surgery and a long wait for the proper amount of healing before she could work out again. She has to work out with very low weights or at times no weights. I would like to know if your followers or anyone you know has had an injury that restricts certain workout routines that you suggest for women. She does walk up and down bleachers and can do lunges but with no added weights yet. I want to help her so any suggestions as to a good routine that will work out her lower body with less stress with hopefully the same results. I read where your wife would testify to your results. Mine would do the same for me and I want to do the same for her. Make her achieve her goal of having a rounder bottom with no added pain to her injury. Thanks in advance.


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maalarue 3 years ago from Texas Author

Hello joseph1975,

no I am not a certified trainer, but something I'm sure I would have enjoyed. Unfortunately life events led me down a different career path. I have been lifting weights for over 30 years now and love sharing what I have learned over the years with others. So I speak through life experience and self education. Looking forward to your questions.


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maalarue 3 years ago from Texas Author

Hi Jen,

I'm happy to hear that and congrats on your success! Persistence and dedication truly pay off in the end. I personally know these butt exercises are very tough, so I know you've been putting in some hard work. The results however are very rewarding. Keep up the great work and thanks for sharing that with me. I'm sure this will be an encouragement to others. Thanks again.


Jen 3 years ago

I'm on my 2nd, month and I have noticed a big difference in the size of my butt these workouts actually work ,


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maalarue 3 years ago from Texas Author

Hello raven,

Sorry for the delayed response, but I just returned from a short vacation. Generally, your butt workout should take approximately 45-60 minutes with a 1 to 1.5 minute rest between sets. If it takes a little longer in the beginning, that is fine also. It is important not to overexert yourself in the beginning.


raven 3 years ago

Approximately how long should this workout take? I think I may be rushing or going too slow. Hahaha


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maalarue 3 years ago from Texas Author

Hi Jen,

Great question. Since I suggest doing the leg presses with feet narrow, I would try doing narrow dumbbell squats. If this hits your legs too much you can try a wider foot position. There is a link in my article for a free workout logs for women. In that article you can find butt exercises for both at the gym and at home. Here is the link: http://hubpages.com/health/Best-Butt-Exercises-for... . I hope this helps. And glad to hear you are trying the workout routine.


Jen 3 years ago

Res?I'm about to start my 2nd month and I was wondering what's the best alternative exercise for the leg press machine? Since I don't go to the gym.. What would give me the same results as the leg press?

Please and thanks


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maalarue 3 years ago from Texas Author

Good call Jen. Nice to see someone was paying attention. It should say repeat for weeks 5-8. Thank you very much for calling that out. I will have that corrected soon.


Jen 3 years ago

I noticed that you don't have weeks 7 & 8 listed in the 2nd month and I was wondering what do I do for those 2 weeks?


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maalarue 3 years ago from Texas Author

Hi Erica, workout you butt twice per week and leave 3-4 days for rest. When you complete an exercise wait approx. 1 to 1.5 minutes before performing your next set for that same exercise, or until you can catch your breath again. Otherwise, you can wait 3 minutes or so before you perform a new (different) exercise. Don't overdue it if you are new to this. Know your limitations, but try your best to keep up the intensity. Thanks for your great question.


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maalarue 3 years ago from Texas Author

Hi Erinn...you can absolutely use the 12 week program for men, but since you are interested in a program for women that you can use at home, I can tell you that a butt exercise workout routine for at home is in the making. I should have one done sometime this weekend. Thanks for your question.


Erinn 3 years ago

I'm a woman and I was wondering can I do the 12 week program that was designed for men? Cause I noticed that the one for women had a leg press and I don't really go to the gym.. And if I did do the men workout would I get the same results add the women one? Please and thanks!

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