Big butt is the dream of many people. Although you need to put in some effort and exercise regularly, you can increase the size of your buttocks by applying the following tips, such as strengthening muscles 3 times per week, doing cardiovascular exercises, and changing your diet to make your butt bigger. If you want to get instant results, wear clothes that make your butt look bigger.
Step
Method 1 of 4: Increase Butt Muscles
Step 1. Do a squat using your body weight as a weight
Stand straight with your feet hip-width apart. Bend your knees and lower your body as if you want to sit in a chair. Make sure your back is straight and your knees are no further than your toes. Hold for 1-2 seconds then press your heels into the floor to slowly return to the starting position.
- Contract your glutes as you come back up from the squat position and then relax your muscles once you're back up straight.
- Do squats 3 sets of 20 times / set.
As a variation:
increase the intensity of the exercise by doing squats while holding dumbbells or a barbell. If you're using dumbbells, hold 2 dumbbells in one hand each and place them on your waist or shoulders. If you want to use a barbell, place a barbell bar across your shoulders.
Step 2. Do a squat followed by an arabesque (raising one leg back)
Stand straight with your feet hip-width apart. Bend your knees to slowly lower your body as if you were sitting in a chair, then press your heels into the floor to get back up. When returning to the starting position, lift one leg back parallel to the floor while extending both arms forward to maintain balance. Lower your legs and arms to the starting position.
- Do this movement each side of 3 sets of 8-12 times/set.
- Lift the same leg until 3 sets are completed before working the other leg.
Step 3. Do a squat and then jump for a kick
Stand straight with your feet hip-width apart. Bend your knees to lower your body slowly as if you were sitting in a chair. Press your toes into the floor to get back up and jump as high as you can. When you land, keep your feet together while bending your knees and then jump again.
- Make sure your knees stay bent as you land.
- Do this movement 3 sets of 8-12 times / set.
Step 4. Do lunges to work your gluteus and thigh muscles
Step your right foot forward and bend your right knee 90°. Make sure your right knee is directly above your ankle so that your knee is no further than your toes and point your left knee toward the floor. Hold for 1-2 seconds then press your left heel into the floor to return to your feet.
- Do this movement 3 sets of 20 times / set.
- You can work both legs alternately or work one leg until it's finished before working the other leg.
As a variation: perform a side lunge by stepping one foot to the side instead of forward. Step your right leg out to the side and bend your right knee 90°. Make sure your right knee is no further than your toes and straighten your left leg. Then, return to the starting position by pressing the sole of your right foot to the floor.
Step 5. Do the bridge posture to enlarge the gluteus muscles
Lie on your back, bending your knees and straightening your arms at your sides. Activate your glutes and core and slowly lift your hips off the floor. Make sure your spine is straight so that your body forms a diagonal line from your knees to your shoulders. Hold for 1-2 seconds then slowly lower back to the starting position.
- Use both arms to maintain balance.
- Do this movement 3 sets of 10 times / set.
Step 6. Get into a table posture and lift one leg up
Do a table posture by placing both palms and knees on the floor. Make sure your arms and thighs are perpendicular to the floor. While keeping your back straight, lift one leg up with the knee bent 90°. Activate your gluteus muscles so that you can lift your leg as high as possible and then lower it back to the starting position.
- Use weights on your ankles for a more intense workout.
- Do this movement 3 sets of 8-12 times / set.
As a variation:
while standing straight and spreading your feet hip-width apart, lift one leg back. Activate your gluteus muscles as you lift your leg, then relax it as you lower your leg to the floor.
Step 7. Move up the stairs while lifting your knees to work your gluteus and thigh muscles
Stand up 20 to 30 cm from a sturdy box with your feet hip-width apart. Rise onto the box with your right foot, bring your left knee close to your chest, then lower your left leg to the floor. Drop out of the box to return to the starting position to complete 1 move.
Do this movement 3 sets of 8-12 times/set for each side
Step 8. Work your butt muscles 3 times a week every 2 days
The buttocks will be rounder and bigger by working the gluteus muscles. While you'll need to practice for a while until your butt looks bigger, you'll notice an immediate change once you work your glutes. When practicing, make sure you do squats, squats with arabesques, squats then jumps, lunges, bridge postures, lifting 1 leg back, and climbing stairs while lifting your knees. Do each of these movements 3 sets.
- The number of repetitions of the movement varies depending on the movement being performed. For example, 1 set of lunges consists of 20 lunges, but 1 set of bridge posture is enough to lift 10 hips.
- Practice every 2 days so that the muscles have time to rest to build muscle tissue. Rest plays an important role when building muscles because the size of the buttocks becomes larger when muscle tissue is formed.
- When you're not working your glutes, you can work on your cardiovascular or other muscles.
- For example, set a schedule to train the buttocks, for example every Monday, Wednesday, and Friday.
Method 2 of 4: Cardiovascular Practice
Step 1. Get used to climbing stairs to raise the buttocks while accelerating the rhythm of the heartbeat
Climbing stairs is an effective way of working your lower body including your glutes and increasing your heart rate. You can train your cardiovascular by going up and down stairs or using a stair climber machine. Make sure you keep moving during your practice.
For example, if you schedule 30 minutes of cardiovascular exercise each day, move up and down stairs without stopping for 30 minutes
As a variation:
increase the intensity of the exercise by going up and down stairs while running or jogging.
Step 2. Adjust the footing of the treadmill so that its position is uphill
Walking and jogging are beneficial for buttock enlargement, but the results will be more noticeable if you train on an uphill surface because this makes the gluteus muscles contract more intensively. Tilt the step of the treadmill as high as possible, but make sure you can train with the correct posture.
Don't tilt the step so high that you have to hold on to it. Get in the habit of practicing while swinging your arms to make it more useful
Step 3. Set aside time for a brisk walk or jogging in hilly areas.
You have to walk on incline when practicing in hilly areas so that the shape of the buttocks looks more attractive because you have to activate the gluteus muscles. Therefore, make it a habit to do cardiovascular exercises in hilly areas or use sports equipment that is in an uphill position, for example by walking fast or jogging to accelerate the rhythm of your heart rate while training your gluteus muscles.
- Wear a weighted vest to increase the intensity of the workout.
- Get used to walking or jogging for 20-30 minutes.
Step 4. Do sports that are useful for building leg and buttock muscles
Many sports activities whose movements make the buttocks muscles grow bigger as well as train the cardiovascular. So, choose a sport that interests you so that you can reap the benefits while having fun, for example:
- Run
- Bicycle
- Swimming
- Gymnastics
- Playing roller skates
- Volleyball
- Football
- Field hockey
- Become a cheerleader
Step 5. Stay healthy by practicing moderate-intensity aerobics at least 150 minutes/week
You need to exercise to stay healthy. Do aerobic exercise for at least 30 minutes 5 days a week so that the training target is achieved. You can exercise for 30 minutes without stopping or several times a day for 10-15 minutes each.
- Get into the habit of doing moderate-intensity aerobics with brisk walking, light impact aerobics, or swimming.
- For example, take a 15-minute brisk walk during your lunch break and another 15 minutes after dinner.
As a variation:
if you prefer high-intensity aerobic exercise, such as running or dancing, you only need to exercise 75 minutes/week to stay healthy.
Method 3 of 4: Changing Your Diet
Step 1. Make sure you stay hydrated by consuming 2.7 liters of fluids per day
Women need 2.7 liters of water/day, men need 3.7 liters of water/day. Increase your fluid intake by drinking more water, tea, fruit juice, or protein drinks. In addition, consume fruits and vegetables that contain lots of fluids.
If you move a lot or sweat a lot, drink more water
Step 2. Meet 35% of your calorie needs by eating lean protein so you can build muscle
Choose protein foods, such as poultry, fish, soybeans, meat substitutes, legumes, legumes, nuts, and low-fat dairy products. Make sure your protein needs are met throughout the day by eating protein foods and snacks so your body can build muscle tissue.
- To calculate your daily protein requirement in grams, multiply the number of calories consumed by 35% and then divide by 4. For example, if you eat 2,000 calories/day, your protein intake = 2,000 x 35%: 4 = 175 grams/day.
- For example, have Greek yogurt for breakfast, tuna with salad for lunch, almonds for a snack, and grilled chicken for dinner.
Step 3. Meet 40% of your calorie needs by consuming complex carbohydrates
The body uses carbohydrates as a source of energy for activities, but carbohydrates consist of several kinds. Complex carbohydrates found in vegetables and whole grains are processed slowly so that energy remains stable and blood sugar does not rise drastically. In contrast, simple carbohydrates, such as table sugar, refined grains, and baked goods raise blood sugar drastically and are quickly processed. Meet the needs of carbohydrates by eating vegetables, whole grains, and fruits.
- To calculate the daily carbohydrate requirement in grams, multiply the calories consumed by 40% and then divide by 4. If you consume 2,000 calories, this means you need 2,000 x 40%: 4 = 200 grams of carbohydrates/day.
- For example, mix oats into yogurt, eat salad for lunch, apples as a snack, quinoa and steamed vegetables for dinner.
Step 4. Meet 25% of your calorie needs by eating healthy fats
The body needs healthy fats to maintain health and build muscle tissue. Get in the habit of eating healthy fats found in olive oil, canola oil, almonds, pistachios, walnuts, avocados, and healthy fats from salmon, trout, sardines, halibut, and mackerel.
- To calculate your daily fat requirement in grams, multiply the number of calories consumed by 25% and then divide by 9 because each gram of fat contains 9 calories. If you eat 2,000 calories/day, this means you need 2,000 x 25%: 9 = 55.5 grams of fat/day.
- For example, sprinkle walnut crumbs over yogurt for breakfast, use olive oil as a salad dressing at lunch, eat almonds as a snack, and cook dinner with olive or canola oil.
Step 5. Avoid processed foods or added sugar because they are not nutritious
These foods make you consume calories that are not useful so that the goal of training is not achieved. Try to avoid or eliminate these foods from the menu so that your wishes come true more quickly.
- For example, avoid packaged snacks, candy, pastries, soda, and sweetened coffee.
- You can eat your favorite foods, but don't overdo it. So, you don't need to avoid all of your favorite menus.
Method 4 of 4: Wear Outfits That Show Your Butt
Step 1. Wear underpants that serve to highlight your body or be sponged for instant results
Panties designed to accentuate the buttocks are very easy to put on and the results are noticeable right away. Buy underwear that has a sponge on it or insert a lining sponge after putting on your underwear. Find out the size of the lining that is right for you and then tuck it into your underwear to make your butt look bigger.
- Buy underwear that has the lining already sewn on the inside. Choose jeans or leggings that are given a thin layer in the buttocks area.
- Make your own upholstery from sheet sponges or stuffing for pillows and dolls. You can buy it at a craft supply store or online.
Step 2. Wear tights with thick back pockets
After the butt size increases, you need to wear pants that make the butt shape more rounded and denser to make it look more attractive. Choose tight pants whose material can stretch so that they are tight enough in the hip area. Also, look for pants with pockets that make your bottom look bigger, such as small pockets that are placed far apart and decorated with embellishments.
- Small pockets make the buttocks seem bigger because the comparison and pockets that are placed far apart make the hips seem wide. The same is the case with pockets that are decorated with, for example, embroidered, affixed with gemstones, or given flaps. The embellishments on the pockets make the butt look bigger because something sticks out in the butt.
- Do not wear baggy pants because this model does not highlight the shape of the buttocks.
Step 3. Use a belt
Wearing a belt at the smallest waist circumference makes your curves stand out more. When wearing a belt, your hips and buttocks are bigger than your waist, so your butt looks bigger. You can look like this regardless of your size. So, don't worry if the stomach condition is not ideal because you can simply wear a belt on the stomach with the smallest circumference.
- This tip is especially useful if you're wearing a long shirt, blouse, or dress.
- If you are slim, wear a small or medium belt.
- If your body is curvy, wear a wide or slightly wide waist fish.
Step 4. Wear high heels to make the curves in your lower back more visible
Wearing high heels is a practical way to make your butt look bigger because high heels change the natural curve of your back so that your butt and breasts stand out more. Choose shoes that are comfortable to wear. This is an instant way to make your butt look bigger.
- High heels create a more dramatic effect than short heels.
- If you have trouble walking in high heels, practice before wearing them in public.
Tips
- Don't stop practicing once you get the desired result.
- Don't expect instant results. Focus and be patient because you need to practice long enough to succeed.
- Before the target is reached, accept yourself as you are.
- While sitting, take the time to practice by contracting and relaxing the buttock muscles.
