How to get a big butt: tips, exercises, foods and enhancement techniques

The concept of an ideal figure keeps on changing after every decade. Ranging from ultra slim to super curvy, the definition of a perfect woman has never been the same and every new trend always succeeded in getting its own set of followers. But never has a trend affected the psyche of the common population as the insane love for a big butt. Interestingly, it was originally started as a way to ‘celebrate’ the natural body type of women of colour but it wasn’t long before it became the fetish of every woman all over the world. With famous celebrities flaunting bigger and rounder glutes, its no wonder that butt augmentation procedures are in high demand.

There is nothing wrong in being fascinated by a trend, who won't praise a butt like Kim Kardashian. Some of you may have even tried expensive creams and procedures to get a bigger and better butt.

But there is a difference between toning your own body and obsessing over a certain body type. Big booty and luscious curves are as unique as every individual, there is no one perfect booty type. Secondly, your body shape and muscle growth are partly determined by your genes, so your butt size may be appropriate as per your body.

Though a smaller butt can certainly be improved with some simple foods and exercises. All you need is some wit and hard work. Looks a lot easier when you look at it this way, doesn’t it now?

Exercises to get big butt: glute exercises
Foods to get big butt
Clothing style to get big butt
Enhancement techniques to get big butt

Exercises to get big butt: glute exercises

The trick to perfectly toned muscles lies in the right exercise. But before we discuss exercises, it is important to know what muscles you need to be working on to shape up your butt.

Your buttock is mainly composed of gluteus muscles. There are three gluteus muscles that make the butt:

Gluteus maximus
Gluteus medius
Gluteus minimus

So, if you are looking forward to increasing your butt size, these are the muscles you will be working on. And the best exercise to tone any muscles is strength or resistance training. Strength training of certain muscles stimulates the production of new proteins within that muscle. These new proteins have the capability to increase the size of the muscle. Medically this type of muscle growth is called hypertrophy. Strength exercises targetting the glutes not only increase your butt size but also tone and strengthen your glute muscles so they look firmer and more in shape.

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Squats for getting big butt

Squatting is the key exercise for working out your lower limbs and the muscles around your knees. It also includes your glutes, since you need those hip muscles to get down to that perfect squat or as they say, a “below parallel”. According to research, right foot placement and weight distribution are very important to prevent leg or knee injuries while doing a squat. But don’t worry it is not rocket science. Here is the right way to do squats for bigger butt:

Equipment

A barbell
A mat (optional)

Steps

Stand straight and place your feet shoulder width apart. Align your heels and second toe
Your feet should be facing a bit outside and not just perpendicular to your body
Most of your weight should be on your heels instead of your foot or toes
Gently bend your knees and start to sit down as if on a chair, keep going as near to the ground as you can
Push your hips outward while also keeping your lower legs straight. You may need to bend yourself a bit forward to balance your body. But try to keep your back straight throughout the exercise
Just try to bring your thighs parallel to the floor. Though you may go lower if you can. Do not push yourself too much
The speed and intensity of your downward and upward movements should be the same
If you have never done a squat before, even 10 squats a day are more than enough. You can slowly increase it to about 25

Tips

You can also do the above exercise with barbells. Place the barbell on your shoulder muscle (trapezius muscle) and hold it comfortably with your hand. The weight of the barbell should be over your upper back.
Instead of a barbell, you can also hold dumbbells in either or both of the hands while squatting.
There many variants in squatting, once you're habitual of conventional squats, try doing some of its variations like single leg squatting.

However, it is best to perform the more difficult ones and the ones with equipment under the supervision of an expert.

Lunges for getting big butt

Lunges work out a single leg at one time but it includes most of the muscles of your thighs, lower legs and butt. Your abdominal and back muscles also play a role in perfecting a lunge, though they play more of a supportive role. Lunges can be done in both the forward and sideward direction. You can also do walking lunges once you get comfortable with a stationary lunge. This exercise works very well for toning and shaping your gluteal muscles.

Steps:

Stand straight with your feet near to each other. Your hands should be on your hips
Start with your dominant leg first
For forward lunge, place your dominant foot forward and bend both your knees to about 90 degrees to come to a proposing position, without touching the ground
Your forward thigh should be parallel to the floor and your dominant knee should be right in line with the ankle of the same foot
While changing legs, push with your heels and repeat the same steps with the other leg
At least do 10 sets with each leg

Tips:

For walking lunges in forwarding direction, place your right leg forward, then move forward with left leg to do the lunge with the left leg now. Repeat the same in forwarding motion
For sideways lunge or lunge in the lateral direction, put your feet wide apart and bend the right knee to the squat position keeping the left leg straight
Come back to the initial position by pushing with your heels
Repeat the same with the left leg
You can add weight on your shoulder or hand once you're ready to take more challenges

Quadruped for getting big butt

According to a study done by The American Council of Exercise, quadruped is one of the most effective exercises for activation of gluteus muscles, along with squats, lunges and step up. It specifically works on the gluteus medius and activates it more than a squat does. This exercise is also commonly known as leg raises or donkey kicks.

Steps

Get down on your hands and knees
Keep your back straight and slightly contract your abdomen to stabilize your trunk and spine
Lift your right leg, keeping your knees bent at a 90-degree angle so that the backside of your foot is facing the ceiling
Push with your arms and glutes instead of pushing in your back
Come back to the normal position
Do atleast 10 repetitions with each leg

Step up for getting big butt

Step ups are the best exercises for lifting a flat or droopy butt. This exercise is pretty similar to lunges and consists of the same steps as that of lunges; however, with a short bench or table as if you are stepping upwards.

Equipment

A chair
Or a short bench
Or a small height table

Steps

Place your right foot on the chair or bench
Now put pressure on your right heel while lifting the left leg upward so you end up standing on the chair
Return to the starting position by stepping down with your right foot and then the left to come back to the ground
Repeat the above steps at least 10 times with each leg

Tips

You can also do this exercise on the stairs if you can not find the appropriate furniture.

Hip thrust for getting big butt

Another great exercise to get a perfect size buttock is hip thrust. A study revealed that hip thrust significantly activates the gluteus maximus muscle. This means that doing this movement regularly will provide you with a bigger, firmer and rounder butt. For starters, don’t use any weight or bands for hip thrust, instead use your own bodyweight.

Equipment

A long bench
Or a long table with short height

Steps

Place the back of your shoulders on the bench with your arms spread on either side
Bend your knees to an angle of 90 degrees, with your feet lying flat on the floor
Brace yourself in this position
Now lift your hips from the ground and hold on for one or two seconds, come back to the initial position
Repeat the same at least 10 times

Tips

You can also do this exercise by lying flat on the ground and pushing your hips up until your hips are in line with your thighs and knees. Instead of the bench, your palms and the floor acts as a support for this type of hip thrust.

Foods to get big butt

The famous saying “You are what you eat” also applies to your butt size.

A balanced diet, comprising all the essential nutrients works the best to augment the effects of any kind of exercise. And when it comes to resistance training, you need to consume adequate amounts of proteins and carbs to provide the building blocks for your muscles and energy for your day. A nutritious and well-balanced diet also prevents muscle wear and tear and reduces the risk of injuries. Here are some foods that will help you to get the butt you are dreaming of:

Proteins: Proteins are the best macronutrients for muscle growth. Most people prefer to take protein supplements for weight gain; however, wholesome proteins are a much better option since they provide a wide range of other micronutrients. The latter aids in various body functions while you are busy focussing on just one muscle. Protein can be taken in the form of beans, dairy products, eggs, meat and seafood like fish. You can also add soy protein or whey protein to your diet.
Fats: Your butt is covered with a thick layer of fat. Quite obviously, to increase butt size, you need to increase the consumption of fat. However, it is important to get the right amount and kind of fat. Reduce the consumption of saturated fats (coconut oil, palm oil) and trans fats (processed food). Instead, take more of unsaturated fats in the form of nuts and seeds. Fish, avocado, olives, and fish oil are some other sources of unsaturated fats.
Wholegrains: To get the most out of any diet, it is always important to choose your carbohydrates wisely. Don't rush for simple carb sources, instead eat whole grains, fibre rich fruits and vegetables that are rich in complex carbohydrates. Apart from providing you with a constant source of energy, complex carbs also prevent gastrointestinal problems.

Clothing style to get big butt

Your clothes tell a lot about you. A good sense of dressing can bring out the best out of anyone. So, if you want to look your butt bigger without investing time and effort on exercise and food, change the way you dress. Here are some easy dressing tricks to look shapely:

Wear close-fitting dresses: Instead of wearing a maxi dress or oversized t-shirts, opt for a dress which is stretchable and close fitting. This type of material brings out the curves of your body, making your butt look bigger.
High waist jeans: There is a reason high waisted jeans are trending these days. You got it right; it makes your butt appear bigger. High waist jeans have another advantage of giving a slimmer look to your waist, which makes your butt appear bigger in proportion. Quite a neat trick isn’t it?
Wear horizontal stripes: It is a well-known fact that contrast horizontal stripes can give you a more feminine look. Most people believe that they make you look taller and your butt visually bigger. However, it is best to try it yourself and see how it works for you.

Enhancement techniques to get big butt

Apart from food and exercises, you can also go for enhancement techniques to get that perfectly sculpted butt. Some of them are pretty simple and quick and can come in handy. However, it is important to point out that every surgical procedure is associated with some degree of risk. So, if you decide to go for any of the procedures mentioned below, it is best to talk to a doctor to know about the risks, benefits and complications associated with it.

That said, here is a list of a few well-known enhancement techniques for your butt:

Butt enhancing pads: The safest and simplest way to fake a bigger and rounder butt is using enhancing pads. They are available in different varieties so you can buy one as per your shape and size requirements and you don't have to go under the knife to wear these. If you don't like to fake it you can always wear shapewear instead. These are specifically designed pieces of clothing (usually Spanx) that fit snugly over your body and enhance your curves better than any close fitting dress.
Buttock fat grafting: This is a buttock augmentation procedure, in which, fat is taken from an area of the body through a process called liposuction and grafted onto the buttock. This procedure is also famously referred to as the “Brazilian butt lift”.
Buttock implant surgery: This is yet another kind of buttock augmentation procedure. However, unlike fat grafting, this procedure involves inserting a silicone implant in your buttocks to give it the ideal shape. The implant is either inserted inside or above your gluteal muscles. The method and position of placement of silicon implant depend on the size and shape you desire and your body type.
Buttock lift procedure: A buttock lift or gluteal lift helps to give a good shape to your buttocks using the muscle mass you already have in that area. This will be especially helpful for people who have a saggy butt due to pregnancy, sudden weight loss or ageing. It won't make your butt bigger but certainly, help upgrade its shape.

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