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Build a Bigger Butt Fast

Updated on September 6, 2012

So you Want a Bigger Butt?

All over television, on the internet and the pages of nearly every magazine is a beautiful celebrity or model with a gorgeous rear-view. Unfortunately for most, this ideal body type isn't easy to come by. In this lens, I'll discuss the secrets to building up your own booty for a back-side you can be proud of! I'm not going to lie, sculpting a perfect, round butt isn't easy. It takes hard work and a serious dose of motivation. But follow these tips regularly, and you'll see dramatic results in as little as six weeks.

Exercises for a Bigger Butt
Exercises for a Bigger Butt

Work it Out

Exercises for a Bigger Butt

The best way to make your butt bigger and rounder is to build up the muscles, known as glutes, that support your rear. Look for a strength training regimen that targets the buns, hips and thighs.

For beginners, I recommend starting with something short and straight-forward, like “8 Minute Buns.” Don't let the length fool you, the moves involved in this mini-workout will really work your booty hard. The best part about short, concentrated workouts is that anyone can find 8-10 free minutes to get in shape.

For those of you at a more advanced fitness level, shoot for a 20-40 minute high-intensity workout such as Jillian Michaels' “Killer Buns and Thighs.”

And finally for the expert fitness junkies out there or those of you who are willing to work extra hard for faster results, check out the “Brazilian Butt Lift” program.

Whatever butt-blasting exercise regimen you choose, plan on doing it three days per week. On the days in between strength-training sessions, do at least 20 minutes of cardio like jogging, dancing, stair climbing or pretty much any aerobic exercise you prefer. Following this plan you'll exercise five days per week – three days of strength training and two days of cardio.

Recommended Exercise Videos - The Best Work Out Routines for a Better Booty

Walking to Boost Your Butt
Walking to Boost Your Butt

Walk Your Way to a Bigger Butt

A Great Back Side is All in How You Walk

Poor posture and unbalanced weight distribution in the hips causes the muscles in the rear to become grossly under-utilized. Be conscious of your posture, keeping your hips and shoulders back. Walking with correct posture ensures that your glutes are being properly engaged, thus building a bigger, better booty with every step.

To add even more of a challenge for your glutes when walking, consider wearing toning shoes. These are special athletic shoes with a curved “rocker” sole that reenforces proper posture and causes the muscles in your legs, buns and hips to work harder with each step. Walking in toning shoes feels similar to walking in soft sand.

A word of caution before purchasing a pair of toning shoes; they aren't intended for people with bone or joint problems or people with certain hip and spine disorders. If you feel any discomfort at all while wearing them, stop immediately and talk it over with your doctor.

Butt Enhancing Supplements
Butt Enhancing Supplements

Nutrition and Supplements

Enhancing Your Diet for a Better Butt

Working those muscles for sexy curves is not enough if your body lacks the nutrition it needs to build them back firmer and stronger. This is where a balanced diet and a good regimen of high-quality supplements come into play.

Be mindful of your calorie intake. Extreme dieting can cause your body to go into “starvation mode”, making it nearly impossible to build muscle. Try to make healthy food choices and eat a variety of nutritious foods. Most importantly, eat plenty of protein. Protein is the building block for muscles and without it, muscles become weak and small.

In addition to a healthy diet, it's a good idea to take a multivitamin supplement and add an extra boost of protein to your diet, such as a protein shake or meal bar. Also, taking muscle-friendly supplements such as collagen can help boost your booty by speeding recovery time and making the skin taught and firm as well.

Last but not least, drink your water! Your body can't perform at it's optimal level without being hydrated. Have at least eight, eight ounce glasses of water every day and you'll not only feel better, but look better as well.


The following resources were used in the making of this lens. Check them out to find out more!

I'm a little verklempt, talk amongst yourselves. - I'll give you a topic - ways to make your booty bigger. Discuss!

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    • goldenrulecomics profile image

      goldenrulecomics 5 years ago

      Nicely done.