Many people feel sexier and more confident if they have a big butt. If you want to have a big butt that grabs attention, apply the following tips. First of all, do regular exercises to enlarge and strengthen the buttocks muscles. Then, eat foods that are beneficial for building muscle fibers and increasing or losing weight if needed. In addition, wear clothes with certain tips so that the buttocks look bigger and attractive. If you want to enlarge your buttocks in other ways, consider the option of undergoing therapy at a spa or consult a plastic surgeon.
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Method 1 of 4: Exercising to Increase Buttocks
Step 1. Do squats to enlarge and tone your glutes
Squat movement begins by standing straight while spreading both legs shoulder width apart. Then, bend both knees while leaning forward starting at the hips as if you were sitting in a chair. Lower your body until your thighs are parallel to the floor and then slowly stand up again to the starting position. Schedule this exercise 2 times a week as part of a muscle-strengthening workout routine. Each exercise, do 2-3 sets of squats, 15-20 times per set.
- To make the exercise more challenging, do squats while holding dumbbells or dumbbells placed across your shoulders.
- Jump up each time you finish doing a squat to increase the intensity of the exercise.
- As a variation, do plie squats or sideways squats.
Step 2. Do deadlifts to work your glutes, hamstrings, and back
Start practicing deadlifts using dumbbells without a weight plate. Stand straight holding the dumbbell bar, feet shoulder-width apart, and the balls of your feet under the dumbbell bar. Bend both knees, lean forward starting at the hips, then stand back up straight while still holding the dumbbells. Do the same movement, but this time place the dumbbells on the floor before getting back up, then repeat this movement from the beginning.
- Do deadlifts twice a week as part of a muscle-strengthening workout routine. Each practice, do 2-3 sets, 8-10 times per set.
- If you want to practice using dumbbells with a weight plate, don't choose weights that are too heavy if you haven't been able to deadlift with proper technique and posture. For example, start training with a 2 kg weight to measure your ability and then increase the weight little by little.
Step 3. Perform forward lunges to work your glutes, hamstrings, and legs
Begin the exercise by bringing your right leg forward while bending your right knee so that your thigh and calf form a 90° angle. Make sure your right knee is not further forward than your toes. Press the sole of your right foot into the floor to return to your feet. Before standing up, work your glutes, thighs, and calves so that you can stand up straight while moving slowly and with control. Lower your right leg back to the starting position and repeat this step by bringing your left leg forward to work the other side of your buttocks.
You can do lunges with your right foot in front until you've finished 1 set or alternate between your right and left legs. Do lunges to train both legs for 2-3 sets each, 8 times per set. To complete 1 set, perform 8 lunges with the right foot forward, then 8 lunges with the left foot forward. Take time to train 2 times a week as part of a muscle-strengthening workout routine
Step 4. Perform reverse lunges to work your glutes, hamstrings, and legs
To perform a reverse lunge, step back with your right leg. Lower your body by bending your left knee 90° until your right calf is parallel to the floor. Make sure your body is perpendicular to the floor. To get back on your feet, work your glutes, quadriceps, hamstrings, and calves. Bring your right foot to the starting position and then do the same movement by stepping your left foot back to work out the other side of the buttocks.
Perform reverse lunges to work both sides of the buttocks for 2-3 sets each, 8 times per set. Schedule this exercise 2 times a week as part of a muscle-strengthening workout routine
Step 5. Perform a back kick to tighten your glutes
Start the exercise by kneeling while placing your palms on the floor as if you were going to crawl. Lift your right leg until your foot is parallel to the floor and bend your right knee 90°. At this point, you can feel your butt muscles contract. Hold for 5 seconds then lower your right leg to the starting position. Do this movement 12-15 times to complete 1 set then repeat the same movement while lifting your left leg. Exercise both sides of the body for 2-3 sets each by lifting the legs alternately between the right and left legs every 1 set.
- Increase the intensity of the exercise by staying longer on the leg lift or increasing the reps of the movement.
- As your muscle strength increases, perform this movement while pulling the cable on the weight training device to increase muscle resistance.
Step 6. Do the bridge posture to work your core, glutes, and hamstrings
Lie on your back on the floor, extending your arms at your sides, bending your knees, and placing your feet on the floor. Then, lift your hips off the floor so that your body forms a straight line from your shoulders to your knees. Hold this position for 5 seconds and then slowly lower your body to the floor. Do this movement 2-3 sets, 8-12 times per set. Practice the bridge posture twice a week as part of a muscle-strengthening exercise routine.
- To make it more challenging, do the bridge posture while straightening 1 leg up (eg right leg). Finish 1 set, do the same movement while lifting the other leg (left leg) to train both sides of the buttocks equally.
- Another way to increase the intensity of the exercise is to place dumbbells on your stomach and lift your hips to do a bridge posture. This exercise is useful for increasing muscle resistance.
Step 7. Do the hydrant hose posture to work the sides of the buttocks
Begin the exercise by kneeling and placing your palms on the floor as if to crawl. We recommend that you practice on a yoga mat or carpet. Make sure both knees are bent 90° then lift 1 leg out to the side until the foot is parallel to the floor. Hold for 2 seconds then slowly lower your feet to the floor.
- Do this movement 2-3 sets, 15-20 times per set. After completing 1 set lifting one leg (eg right leg), do the next 1 set lifting the other leg (left leg) to work both sides of the buttocks equally.
- To increase the intensity of the exercise, hold on longer as you lift your leg and do more of the movement.
Step 8. Perform diagonal lunges
This movement works the muscles of the buttocks and several groups of leg muscles. Start the exercise by standing straight with your feet shoulder-width apart. While bending your left knee, perform a lunge by crossing your right leg behind your left leg. Lower your body slowly so that your right knee almost touches the floor and then stand back up straight.
- Do this movement 2-3 sets, 15-20 times per set. After completing 1 set, do the next set by crossing your left leg behind your right leg to work both sides of your buttocks equally.
- To increase the intensity of the exercise, practice holding dumbbells.
Tip: muscle tissue that is torn or broken due to extensive exercise needs to be restored by rest. Instead of getting results faster, the muscles experience fatigue if they are trained continuously. Avoid this problem by resting at least 1 day between 2 muscle strengthening training sessions.
Method 2 of 4: Adjusting Your Diet
Step 1. Eat 3 servings of high protein foods every day
Protein plays an important role in the process of building muscle and preventing excessive food consumption. Protein is a source of calories that can meet 10-35% of daily caloric needs by consuming 1 serving of high-protein food at every meal. For that, meet protein needs by consuming:
- cup (120 grams) low-fat cottage cheese
- 85 grams skinless chicken breast, fish, lean beef or ground turkey
- cup (120 grams) peas or lentils
- 85 grams of tofu
- 1 cup (240 grams) cooked quinoa
- 240 ml low fat milk
Step 2. Make sure you meet 50% of your daily calorie needs by eating carbohydrates
One source of energy during exercise is carbohydrates. Therefore, you need to consume 1-2 servings of carbohydrates at each meal by eating whole grains, fruits, and vegetables, for example:
- Whole grain breads and cereals
- Brown rice
- Whole grain pasta
- Oatmeal
- Sweet potato
- Fruits (apples, bananas, oranges, and melons)
Step 3. Eat healthy fats as needed as a source of energy during exercise
You don't need to eat fat to build up your butt muscles. In addition, excessive fat is bad for the body. However, you can eat fat to meet 20-35% of your daily caloric needs to stay energized while exercising, but avoid saturated fat and trans fat. Make sure you eat foods that contain unsaturated fats, for example:
- Olive oil
- Canola oil
- Nuts, seeds and peanut butter
- Avocado
- Fatty fish, such as salmon and mackerel
Step 4. Adjust calorie intake if you want to lose or gain weight.
You need to consume more calories if you are underweight. On the other hand, you should reduce your calorie intake if you are overweight or obese. One of the causes of a very thin body is a lack of fat throughout the body so that the buttocks look flat. However, a fat body makes the buttocks seem less full because fat accumulates in the abdominal area. Consult with your doctor to determine whether you need to lose or gain weight.
If your weight is ideal, don't gain or lose weight to change the size of your buttocks
Tip: remember that you can't change your weight just by increasing or decreasing certain body parts. If you want to lose weight, the weight loss will occur evenly throughout your body. If you want to gain weight, the weight gain will be evenly distributed throughout your body.
Method 3 of 4: Choosing the Right Dress
Step 1. Wear panties that have foam rubber on the back so that your butt looks bigger and curvy
You can buy them online or at lingerie stores. These pants make the buttocks stand out and are worn like regular panties.
Trouser models and upholstery thicknesses vary. Choose a coating that is thick as needed
Step 2. Shrink your waist or wear clothes that make your body an hourglass shape
Clothing that accentuates the curve of the waist is the best. Don't wear blouses or dresses that have straps to wrap around the body just below the bra or at the hips. This type of dress makes the buttocks invisible.
- Wear a shirt or dress with a dark waistband right at the waist to make your body appear slimmer and focus on the smallest parts of your body.
- Choose long pants, shorts, and high-waisted bottom skirts so that the smallest part of the waist is more exposed, even making the waist seem slimmer so that the buttocks look bigger.
Tip: don't wear pants, shorts, and hipster bottom skirts because they make the waist seem bigger so the buttocks look smaller.
Step 3. Choose clothes with horizontal stripes
Do not wear clothes with vertical stripes on the buttocks because they make the buttocks look smaller. Instead, wear horizontal stripes just at the waist or from the waist to the buttocks. This motif gives an accent to the buttocks and makes the buttocks seem bigger.
Also, consider the color and placement of the trouser pockets. A small rear pocket that is mounted a bit high with a striking design makes the buttocks seem bigger. Don't wear jeans with large back pockets or no back pockets
Step 4. Wear high heels when you wear a tight short skirt
High heels make the pelvis point forward naturally so that the legs seem longer and the buttocks seem bigger. In addition, the legs look denser because the calf muscles contract. So, the buttocks look bigger if a tight short bottom skirt is paired with high heels.
If you are not used to wearing high heels, choose shoes with 5 cm heels. If you always wear shoes without heels, you will look less attractive even though you have a beautiful butt
Method 4 of 4: Undergoing Medical Therapy or at a Spa
Step 1. Go for massage therapy to make your butt look more attractive
Massage the buttocks muscles can beautify the buttocks. Have the massage therapist massage your body thoroughly and specifically the buttocks area. He may be willing to massage your lower back and hips, but not your buttocks.
Remember that massage does not directly affect the size of the buttocks. After the massage, the skin on the buttocks is shinier so that it looks firmer, but the buttocks don't enlarge
Step 2. Undergo therapy using micro currents to make the buttocks look firm and solid
Look for a spa or dermatologist who performs microcurrent therapy. This therapy stimulates muscle fibers so that the buttocks look firmer and denser. After undergoing therapy, the result is equivalent to doing 360 squats.
Instead of raising the buttocks, this therapy only makes the buttocks denser
Step 3. See a plastic surgeon to discuss plastic surgery options
If you've tried various ways, but haven't gotten the results you want, it's possible that your buttocks are genetically maximized. Many celebrities undergo surgery to have a certain body shape. If you desire a certain look but can't achieve it by exercising, dieting, and dressing according to the instructions above, talk to a licensed plastic surgeon to discuss treatment options.
Remember, the cost of plastic surgery is not necessarily covered by insurance and is usually very expensive
Warning: consult a licensed plastic surgeon to ensure you will be operated on by an experienced doctor. Do not choose low-cost plastic surgery because the risk of failure is greater.
