Let’s face it: Bums are the new guns. Ok maybe that's a bit of a stretch, but there's no doubt that big bums are garnering more popularity by the second. Case in point the craze over Kim K’s booty pics quite literally broke the internet a while back. Did you know that the number of followers dedicated to celebrity ass's almost amounted to the number of people in a small country?
We've (almost) reached a point where any woman or man can do squats in the gym without fretting over being labeled a weirdo or something equally displeasing. If this is not a testament to the gluteal glory, I don't know what is!
If you ask me, of all the muscle groups in the body this is the one that deserves to be at the top of our priority list. Without a doubt, a big butt makes you feel more attractive inside and out, as well as more confident in life.
It helps protect your lower back from injury while putting everyone else's neck at risk as they turn their head to watch you walk by. And yes, this applies to both men and women. Everyone deserves a great butt! To that effect here’s how to grow your buttocks fast.
1. Exercises that will make your bum bigger
If you’re wondering how to make your buttocks bigger fast at home, try barbell squats. They will tone and firm up your butt efficiently.
- Place your barbell on a squat rack about 3 to 5 inches below your shoulders.
- Lift the barbell and step out of the way without exerting pressure on your neck.
- Place your feet apart, approximately the same width as your shoulders.
- Line up your knees vertically with your toes.
- Squeeze your glutes and keep lowering your body till your thighs are parallel to the floor.
- Push yourself back up to the original position.
If barbell squats seem too advanced at first, begin with dumbbells. Squats become more useful if you are standing with your feet closer together.
There are four basic types of lunges walking, side, stationary and alternating. However, stationary lunges will be sufficient for beginners looking to make their booty bigger.
- Hold a dumbbell in each hand, besides your body.
- Stand straight and move one leg backward.
- In this position, bend both your legs and go down till one knee touches the ground.
- Go back to the original post.
- Perform a set of at least ten lunges.
This is the most useful exercise for bigger buttocks.
- Lie face down on a bench or a step.
- Keeping your hips on the edge of the platform and legs straight, slightly touch the floor with your toes.
- Assume the position by squeezing your glutes to make your foot reach the level of your hips.
Do this exercise under the guidance of a profession to avoid injuring yourself. Within a month or so of incorporating this training into your workout, you’ll find that your butt is getting bigger.
Side-Lying Leg Lifts
This exercise can help you work your love handles and remove fat from around your waist while building a firmer bum.
- Lie down on one side, your arm supporting your body, and turn.
- Lift your leg up diagonally upwards, at an angle that makes you feel the impact on the side of your waist.
- Perform the same steps, now lying down on the other side of your body.
- Perform at least ten reps on each side.
Leg raises can work your outer glutes effectively, which in turn will lead to a bigger booty.
- Get down on your hands and knees.
- While keeping your leg bent at a 90-degree angle, lift the outer side of your right knee upwards till the inner part of your right thigh is parallel to the ground.
- Stay still for about 5 seconds, and lower your leg back to the original position.
- Repeat the above steps, lifting your left leg this time.
- Perform at least 8 reps on each side.
More Exercises to Get a Rounder, Firmer, Stronger Butt
If you're keen in getting rounder, firmer and stronger butt naturally, check out Unlock Your Glutes program. The program will teach you the sequences you must follow to create a firmer and rounder butt. The Unlock Your Glutes program has proven to work for the people that try it even in just a week. No other program has promised and actually delivered hitting all three gluteal muscles, using three strategies, in all planes of motion that force your glutes to develop. Moreover, it is based in real-world experience and science.
2. Foods for bigger glutes
Are you wondering how to make your buttocks grow bigger at home? Try these foods.
Beef up on high protein foods
It’s no brainer that consuming high protein foods will beef up your glutes seeing as muscle growth and protein are synonymous. The trick is to find the right kind of protein s- don’t go rummaging through the meat section in the supermarket with no actual plan. Healthy proteins one can indulge in include legumes, lean meats, turkey, beans, fish (preferably baked as opposed to grilled), some cheeses and nuts.
Keep in mind that consuming these high protein foods with no exercise will not culminate in the desired results. I presume you only want to beef up your glutes and not your tummy right? If so do the above-stated exercises to ensure targeted results of the glutes. If you add a bit of cardio, it won't hurt either.
Double down on veggies
Veggies are often the forgotten dish that’s the solution to a vast number of things. I bet you didn't know that those green leafy vegetables you despise are muscle builders. Yeap, they do add junk in the trunk. What's more, they are an energy source that will allow you to power through the most challenging workouts with minimal hassle.
The cherry on top has to be how crucial veggies are when it comes to the digestion and absorption of certain nutrients and minerals in your body. If your body lacks the ability to absorb amino acids, you’ll not get bigger bums.
The effect of hormones in the growth of the human body cannot be stressed enough. Without the right balance of hormones it's almost impossible to have a well-developed physical structure and to that end a big bum. This is a surefire way on how to grow your buttocks fast.
Progesterone is the hormone that helps in making a woman who she is a woman. It is not only aid in warding off fat in the midsection but also gifts the female body with sharp curves. It is often at its peak during the luteal phase of a woman's monthly menstrual cycle.
Of all the female hormones that enhance femininity estrogen reigns supreme. They are found as three variations in the body namely estriol estradiol and estrone. Quite a good amount of this hormone is secreted by the female reproductive organs. As to our topic at hand, estrogen will aid in the maintenance of fat in the hips and butt essentially giving your bum its shape and size.
Contrary to popular belief, testosterone is found in both men and women though in different quantities. In men, it’s used to enhance masculinity while in women it will strengthen muscles as well help you to maintain a healthy sex drive. Keep in mind that extremely high levels of this hormone in women will interfere the growth of both your tatas and derriere.
Growth Hormone: It helps in the formation of new cells, tissues, cartilage, and bones. They are secreted by the pituitary glands and are secreted lesser with increasing age. However, exercise, good sleep and adequate consumption of amino acids can increase growth hormone levels in the body to some extent.
Prolactin: Known mostly for aiding the growth of breasts, prolactin also helps in the development of the butt.
An improper balance of these hormones can be holding you back from your goal of achieving a bigger butt. Medicinal supplements are available for women with hormonal imbalance and should only be consumed when prescribed by a doctor.
Dorn in butt-lifting underwear
Yeap there is such a thing like butt-lifting underwear and from what I can tell they are a pretty big deal. They are designed to yank up your derriere sculpting it to look full and perky. A butt lifting undergarment is to your butt what a push-up bra is to your boobs. You have the option of having it padded or not. Some are designed to cinch your waist so as to make your bums look bigger.
Purchase a girdle
Layering your clothes with a girdle underneath is another great way of making your butt look bigger. They will ultimately make your tummy appear smaller by shoving down all belly fat to your hips.
A good pair of pants will do the trick
I’m a sucker for a perfect fitting pair of pants and for good reason they have a way with my bums that ill-fitted or baggy jeans can never measure up. The trick is to find pants that accentuate your behind.
Tights leggings yoga pants and jeggings are the perfect butt shaper. What's more, you get to knock ‘em dead with your perfect butt without having to suffocate in a tight pair of jeans.
Another great wardrobe hack is high waisted pants. They mainly make the waist look smaller and your hips fuller. Whether low rise or high rise just be sure they are snug.
I hope you’ve learned enough ways on how to grow your buttocks fast.
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