How To Get A Bigger Booty (This Works 100%) – Femniqe
If you’re wondering how to get a bigger booty, then you’re in luck as you’re about to read one of the most detailed and actionable butt guide online.
The truth is, not everyone wants to use butt pills or do butt augmentation.
This guide will show you how you can get a bigger butt in the safest, healthiest and fastest way possible without damaging your body.
The fact is, there is only one 100% safe way to get a bigger booty and that involves the combination of butt building diet and doing some good glute exercises.
Some women might try to find easier ways to get a bigger booty without exercising and eating properly but most times the easier ways have bad consequences.
Getting a big beautiful butt involves self discipline and dedication, unfortunately, there is no shortcuts.
Any shortcuts will definitely hurt your health in the long run.
It has been proven from time to time that eating the right butt growing foods will help you grow a bigger booty and of course it works in combination with workouts.
Nutritionist and fitness experts have found out that eating lean proteins with essential amino acids and eating the right fatty foods will help you grow your glutes.
Another thing they all agreed on is that weight training is very important to growing your butt muscles.
There are tons of butt workouts available online, however, you’re going to learn one of the best routines you can do that will help you get bigger buttocks.
But how to get a bigger booty fast?
That’s the million-dollar question.
The fastest way to get a bigger booty is to do plastic surgery and that’s something strongly advised against.
Doing butt surgery has some massive health risks involved.
They are some horror stories about some women who did buttock surgery and regretted it.
Whether doctors want to admit it or not going under the knife will not turn out good for you in the long term.
Yes, Kim Kardashian and other celebrities did it but that doesn’t mean you should follow in those footsteps.
It’s best to take the safest way that will guarantee results and you’ll be able to sleep at nights not worrying about your health.
After reading this guide you will know the exact workouts you need to do and what you need to eat in o
HOW TO GET A BIGGER BUTT
Not everyone is blessed with a tight and toned backside. Fortunately, there are ways to get a bigger butt, and they don’t involve getting butt implants. To get a big booty, you will have to focus on specific exercises, proper nutrition, supplementation, as well as rest and recovery. Together, these make up an all-around regimen that is proven to help you get a bigger booty.
Best Training to Get a Big Ass
Do you know what to do to get a bigger booty? Most people don’t because they don’t understand how muscle hypertrophy or muscle growth works. There are three main mechanisms to muscle hypertrophy: mechanical tension, metabolic stress, and muscle damage. If you neglect any of these, you are sacrificing potential booty growth. It’s important to incorporate these three mechanisms into your training in order to maximize the increase in muscle mass.
Inducing tension through muscle stretch and force generation is essential. Combining these two has pronounced additive effects on overall muscle mass. Since the buttocks are a muscle, you want to progressively overload it over time to make it grow larger. This means lifting more weight over time. Some people think that jumping straight into heavy lifting is one of the best ways to get a big butt, but it’s not that simple. Increasing weight slowly is key to avoiding injury while still stimulating growth.
Exercise induces metabolic stress. Usually, stress is seen as a bad thing, but in the context of growing your butt, it has an anabolic role. Trainees can increase muscle mass in the buttocks by training at a high intensity in order to accumulate metabolites. These metabolites have a significant effect on muscle hypertrophy, which will contribute towards a bigger bum.
The term muscle damage may sound like something to be feared, but it is a crucial component in getting a big butt. Exercise can cause localized muscle damage to the glute muscle, which is said to create a hypertrophic response. Muscle damage can range from microtears in connective tissue to larger tears. The response to trauma to the muscle fibers in the glute muscle has been likened to the body’s response to infection, which then stimulates the release of growth factors, resulting in hypertrophy. Getting a bigger butt does not mean purposely injuring yourself, but pushing yourself to the point where you are struggling to finish your reps with proper form is a good rule of thumb.
Ways to Get a Bigger Butt: The Exercises
Compound exercises use multiple muscle groups to complete a single movement. Since more muscle groups are recruited during compound movements, they require more effort and more energy to complete, with a greater all-body effect than an isolated movement pattern. Hence, compound exercises are considered one of the best ways to grow a bigger butt.
Low Bar Back Squats
Many regard squats as the ultimate exercise for glutes, but it is actually a total leg builder. Squats help build lower-body strength, especially in the legs and glutes, while strengthening the core and stabilizer muscles in the back and shoulders.
A wide stance will hit more of the posterior chain (lower back, hamstrings, glutes, calves) while a narrow stance will hit more of the quads and glutes. Utilizing both in your training program can be beneficial towards building bigger buttocks.
HOW TO: Stand with your feed slightly wider than shoulder width. With a barbell placed firmly on your upper traps, squat down until your hips are below your knee joint. Stand up by initiating the movement with your hips and ending with a full hip extension at starting position.
This exercise builds strength in your glutes, hip flexors, and core muscles. Glute bridges are essential for improved hip mobility in other compound movements, but they are proven to be one of the best glute exercises because they load the glutes when the maximal muscle contraction occurs.
HOW TO: Lie flat on your back with your feet flat on the floor, shoulder width apart. Bend your knees until your feet are about a foot away from you and bring your ankles back until they are in line with your knees. glutes, placing your feet shoulder width apart. Keeping your shoulders on the floor and arms at your sides with palms facing down, thrust your hips towards the ceiling. Hold the top position and squeeze your glutes before lowering back down to starting position.
The reverse hyper is a fantastic free weight or bodyweight exercise that is becoming popular in commercial gyms because it has been shown to help grow huge glutes. It is an incredible posterior chain workout with only minimal stress on the knee joint. The mechanics of the reverse hyper put the maximum workload on the quads and hamstrings, isolating them from the upper back by engaging the core.
HOW TO: Lie down on a bench with your hips at the end of the bench. Grab on to the bench and lower your legs until they touch the floor. Use your glutes to raise your legs until your knees are in line with your hips. Keep your legs slightly bent for less weight (easier) or completely straight for more weight (harder).
The anterior reach lunge is a compound movement that works every leg muscle and your core. It’s challenging to set up, but when you have your balance right and have the hang of it, it’s a fantastic exercise to strengthen and build larger buttocks.
HOW TO: To perform a rear lunge, stand with your feet hip width apart. Keeping your weight on your right mid-foot, step back with your left foot, feeling the stretch in your right glute. Kick off the floor with your left foot and return to starting position. Repeat for the other leg.
Deadlifts can be performed in a variety of ways, but it a staple in building a bigger butt because it utilizes all the glute and hamstring muscles in one movement. The sumo deadlift is more favorable for women, since it requires less back and trap involvement while targeting the butt.
HOW TO: Stand with a wide stance with your shins against the bar. The torso, neck and head should be a straight line and the hips slightly above the knee joint. Pull the bar upwards, ending with a hip thrust movement at the top with a powerful glute squeeze. The bar should stay close to the body at all times to avoid unnecessarily loading the lower back.
|Monday (Heavy*)||Tuesday||Wednesday (Speed**)||Thursday||Friday (Power***)|
|Low Bar Back Squats – 4 sets of 8 reps||REST||Sumo Deadlifts – 3 sets of 8 reps||REST||Glute Bridges – 4 sets of 6 reps|
|Rear Lunges – 4 sets of 8 reps||Glute Bridges – 3 sets of 10 reps||Sumo Deadlifts – 4 sets of 6 reps|
|Planks – 4 sets of 12 reps||Sprints – 10 rounds of 10 seconds maximum effort||Reverse Hypers – 4 sets of 8 reps|
|Leg Raises – 4 sets of 10 reps|
*Heavy – lift as much weight as you can with proper form, leaving 1 rep in reserve
**Speed – lift light weight as quickly as you can from point A to point B, leaving 3 reps in reserve
***Power – lift a moderate amount of weight explosively from point A to point B, leaving 2 reps in reserve
How to Get a Bigger Ass With a Diet
Anyone who wishes to get a bigger bum knows that muscle only grows in a caloric surplus. This means that the trainee must eat above maintenance in order to support growth and recovery. For many people, this can be computed by multiplying one’s bodyweight in pounds by 16-19 times.
Example: 100 lb. lifter x 16-19 times = 1600-1900 calories (caloric surplus)**
**depends on the individual. Factors such as age, sex, activity level and genetics all play a part in the multiplier.
Eat to Grow: Feed Your Booty with Protein, Carbohydrates and Fats
Contrary to popular belief, fat doesn’t make you fat. It is excess fat that makes you fat, or any excess calories for that matter. To avoid unnecessary fat gain on your road to getting a bigger bum, make sure to minimize dietary fat intake. Instead, prioritize your protein and carbohydrate intake.
Multiply your bodyweight in pounds by 0.8-1. This is your protein intake in grams per day. For carbohydrates, multiple your bodyweight by 1.5-2. This is your carbohydrate intake in grams per day. The rest of your calories can be filled with fats.
Protein is the building block of muscle. Without it, your body will not have an adequate amount of nutrients to fuel growth and recovery. Carbohydrates are the body’s preferred source of fuel, not fat. Hence, it’s important to consume a balance of complex carbohydrates and simple carbohydrates based on your activities for the day. Fats are also necessary for training and performance, but not as much as protein and carbohydrates.
Adequate food intake is essential to getting a big booty, so don’t take this aspect for granted.
Supplements for a Bigger Butt
Whether you are male or female, there are supplements that can help you burn fat, build muscle, and perform at a higher level. Women tend to shy away from supplements thinking that they will grow bulky muscles as a result, but this couldn’t be further from the truth. Supplements are not to be confused with anabolic steroids; hence, women should have no reason to fear dietary supplements such as these:
Creatine monohydrate increases energy storage in the cells to be later converted to ATP. What this basically means is that your muscles will have an extra store of energy for a few extra reps or sets. This may seem insignificant, but when you are moving heavy weight at near maximum effort, an extra 3-4 reps could mean the difference between getting a bigger booty and just maintaining size. Beginner trainees will not have much use for creatine yet, but those who are in the intermediate and advanced levels will certainly see a difference in muscle mass.
Creatine can be taken pre-workout or post-workout depending on the individual’s needs.
Whey protein is a highly bioavailable protein source that not only delivers the essential amino acids required for growth, but is also a great meal replacement or meal additive. For example, some meals have very low protein content. Having a scoop of whey protein will round out your meal, making it more balanced and favorable towards fat loss and muscle growth, rather than a basic serving of carbohydrates. Proteins and amino acids are the building blocks of muscle, so they are essential to getting a big butt. Whey protein is quickly assimilated by the body, so it is best taken immediately post-workout.
However, it can also be taken as a meal replacement.
Branched chain amino acids help the body recover and reduce muscle breakdown during a workout. For training sessions that last longer than 60 minutes, supplementing with BCAAs intra-workout can help inhibit muscle catabolism. This is something you want, especially if you’re growing a bigger booty.
Take BCAAs during your workout, or sip on them throughout the day to avoid muscle catabolism.
How To Avoid Getting a Big Ass From Squats
image via: pixabay.com;
One of the most popular problems associated with squats is their ability to produce overdeveloped glutes in a hurry. While for some of you this may be wonderful news, there are a lot of people who don’t like having a bubble butt and consider it a negative side effect of squatting. Below is a guideline that will minimize this phenomenon.
1. Never do low bar squats
The squat and the deadlift are dependent on the hips. Therefore, the glutes have no choice but to work hard and grow. The wider your hips are, the easier it is to squat heavy weights. That’s why the powerlifter Ed Coan once said that big hips are a must to do well in the sport.
At the same time, powerlifters place the bar lower on the back. This version of the exercise is called a low bar squat and allows you to lift move weight, which is the main theme in powerlifting.
The lower position of the bar forces the lifter to lean forward more. This motion transforms the movement into a hybrid between a back squat and a barbell good morning. At the end of the day, the low bar is not really a pure squat.
Since the low bar squat shifts so much of the stress to the posterior chain (glutes, hamstring, lower back), the lifter develops a very big set of glutes.
Therefore, one of the ways to minimize the growth of your glutes from squats is to skip the low bar squat.
2. Never Do Ego High-bar Squats
Unfortunately, high bar squats a.k.a. real back squats won’t save you from the big butt problem. While the stress on the posterior chain is smaller compared to the low bar squat, it’s still plenty, and all weightlifters suffer from the same “problem”. Go to any weightlifting competition, and you will see that all lifters have developed glutes.
The good news is that the high bar squat will give you a more balanced lower body since it hits the quadriceps heavily too.
A cool way to make the high bar squat, even more, leg dominant is to squat with weightlifting shoes that have a built-in wooden heel allowing the knees to travel forward a little more during the exercise. This will keep you more upright and hit your quads pretty hard.
Don’t turn the movement into a good morning. It’s not supposed to be. Lower the weight if you have to.
3. Front Squats May Be The Answer
Front squats stress the posterior chain even less than high bar squats. However, when done correctly, this exercise will murder your glutes too. In fact, the primary movers are the quadriceps and the glutes. Consequently, you can still get a sexy butt even from front squats.
4. Don’t Confuse Fat With Muscle
A lot of people claim that they have overdeveloped glutes when all they have are fat glutes a.k.a. fat asses. When you are 29% BF, you don’t really know how big your glutes are in their leaner version. You need to cut some fat in order to evaluate your rear cushioning properly.
If you want smaller glutes, stay lean and avoid dirty bulking.
5. Build Your Quads and Hamstrings
When your quadriceps and hamstrings are small, your glutes look even bigger. If you want more balanced development, you can add a little more quad and hamstring work to your training regimen.
The main points to remember
1. Low bar squats suck for aesthetics unless you want to focus specifically on your glutes.
2. High bar squats have to be done with a very upright posture so that the quads perform as much work as possible.
3. The hamstrings require dedicated work such as Romanian deadlifts, leg curls…etc.
4. The front squat is a fine exercise, but it’s a little harder on the knees and may cause problems when incorporated in a high volume routine.
How to get a bigger booty (and a smaller waist)
Not all women are naturally blessed with a well-rounded butt like Kim, Khloe, JLo, or Queen Bey… We tell you exactly what you should do to make your booty pop!
#1 Don’t overdo cardio
Doing a lot of cardio is great for your weight loss and overall body health, but will not help you get a big butt. Moreover, excessive cardio exercise can break down muscle tissue. For those who need a glute-boosting cardio exercise, go stair running! Find the steepest stairs you can climb (or climb two or three steps at a time) and slowly “lunge” yourself up the stairs. You can also use any knee-level platform for a step up, which works the same muscles.
#2 Eat enough Protein
As we know, protein is essential for muscle growth and recovery – this also applies to your butt. Without adequate protein, you can do all these exercises and not get a round butt. If you are working out regularly the minimum amount of protein your need daily is 1g per kilogram of body weight. I would recommend consuming about 1,5 g of protein per kilogram of your body weight each day. If, for instance, you weigh 55 kg, try to shoot for around 70-80 grams of protein each day. Having a protein shake right after your workout makes it easier to get the proper amount of protein your body requires.
#3 Choose the right carbs
There are good and bad carbs (also known as complex and simple carbs). The good ones will help you to grow lean muscle mass (and a big booty), the bad ones will eventually make you fat. Make sure that you’re only consuming the healthy kinds, which are packed with tons of minerals and vitamins. Complex carbs, such as whole grains, sweet potatoes, legumes or beans are perfect for your body. Stay away from bad carbs which you can find in any kind of junk foods, candy, white bread, white pasta, artificially modified foods and soda. These foods are typically packed with sugar or salt and have little or no nutritional value. Plus, the production of insulin increases and as a result, your blood sugar levels spike, which promotes the storage of fat cells, typically in your belly area.
#3 Fat won’t make you FAT
It’s also important to make sure you’re getting enough fat in your diet. Yes, that’s right…fat. The right kinds of fat can actually be good for you and your curves. Nuts, coconut oil, avocados and salmon, for example, are loaded with healthy fatty acids that offer a range of health benefits. In a nutshell: If you want a sexy bum, make sure that you have a balanced diet of protein, complex carbohydrates, vegetables, fruits, and healthy fats.
#4 Challenge yourself
If your workout is not challenging, you won’t see results. By increasing your sets, reps or the weight you are using during the exercises, you keep making progress. Training once a week will not lead to significant muscle growth. You need to consistently train at least three times a week. If it hurts, that means you are doing it right.
#5 Don’t forget recovery
Consistently working out the same muscle groups too frequently is counter-productive and will result in muscle break down instead of muscle growth. This will then lead to muscle reduction instead of muscle build up.
Have the mindset of a bodybuilder. Train for three times per week so your butt muscles can have some time to recover and grow.
#6 Don’t forget your abs!
If you want this adorable glass-hour-shape, you not only need to do booty exercises, you also need to keep up with ab workouts. Why? Having a smaller mid-section is a huge factor in how big the booty appears. If you have a smaller waist, there will be a more definite shape change between your midsection and your butt.
#7 Try plyometrics
Plyometric exercises are the best way to tone and build lean muscle while burning fat. This is more effective than just running or cycling because these forms of exercise only move in forward motion. Plyometrics includes exercises of power like jumping or even dancing that engages the glutes in fom of multi-plane exercises, working it at all angles.
Follow this workout plan and make your booty grow into the size and shape you have always wanted.
First, warm up with 10 minutes of light cardio or do these exercises after your regular cardio or strength workout. Do 12 reps per set and perform 2-3 sets of each exercise. Rest briefly between sets to keep the intensity high. Do this workout 3-4 days a week.
Starting position: Find an about 10 inch (25 cm) high, 12 inch (30 cm) wide platform and stand on it.
– Jump up and land on the floor.
– Drop to a squat position.
– Jump up and land on the platform.
– Repeat this process as often as mentioned on your workout routine.
How To Get A Bigger Butt (2019 Ultimate Guide) – Femniqe
Ok, so you have tried that “special butt lift” program or probably you have bought some butt pills that promised you a butt like Kim Kardashian.
But some how you still have a flat bum.
We know exactly how you feel, but no need to worry as you have landed in the right place to help you reach your butt goals.
You are about to learn How to get a bigger butt and get that perfect Brazilian booty in no time.
Women spend quite a lot of time worried about their butts. It’s usually either too small, too big, too wobbly, too floppy, too firm, or too saggy.
Well, pack your workout gears, grab your mat and let’s go on the ultimate ride to getting that Brazilian sexy butt!
The beaches of Rio De Janeiro are packed with sexy, hot butts belonging to women of all age groups.
Undeniably we all look at these Latin American women with eyes green with jealousy because these women have posteriors to die for.
Another reason to be envious is that they mostly just get their butts naturally.
Honestly, those ladies in Brazil have it going for them when it comes to the perky derrieres. And it’s not only the swimsuit models either.
The popular questions are; what is the Brazilian secret? What are the butt workouts they mainly do? Is it simply that these women possess greater glute shaping genetics, inherited from their Aztec ancestors? Is there more to it than just that?
Can these Brazilian beauties teach us anything or show us a few tricks that could help us to gain a bigger butt?
Actually, there is…
As it so happens, Brazilian women place an inordinate amount of importance on their butt and also the type of butt workouts needed to maintain or grow it bigger.
Actually, it’s not unusual for Brazilian women to do butt workout sessions exclusively focusing on their glute muscles for 30 minutes or more.
The entire workout session is just on the butt and not just a couple minutes thrown in at the end of a 45 minutes to a 1 hour full body workout session.
So we now have our answer, it’s not a secret!
We don’t have to be jealous anymore since it’s simply working your butt off with butt specific workouts and being smart about it.
In this case, it means prioritizing your butt workout so that you are putting all of your energy and focus into your rear end, rather than adding it as a tag on after exhausting yourself on other body parts.
It also means properly utilizing the elements that comprise an exercise program designed to re-construct your butt.
You need to provide a suff
How to Make My Butt Bigger
Perfect size and shape is must for every part of body but when the matter comes of your butts, it requires special attention. But what is the perfect and attractive size of your butt. Certainly it should be firm, round and plump.
Do you feel ashamed and inferior for having a small butt when you wear jeans? Do you know that that in order to have a better look of butts you have to concentrate on two important items – your butt muscles and hip area?
Are you really eager to have a beautiful butt?
Then certainly you are reading an useful item for your better looking back – your butt. Believe, it is not hard to have that. All you have to do is to do a fee stuffs which are enumerated below:
Spend a few minutes on butt exercises. It does not mean learning and spending hours together in gym rather only a few minutes every other day. You need not to approach a personal trainer too.
Having no other substitute, it strengthens and tones your but muscles and enhances it.
1.2 Heel Raises Exercise
Known for giving an excellent round butt you have to do it at any cost. For this keeping your hands and knees on table top position raise your one ankle to 90 deg and hold for a moment. Breath slowly and bring the ankle down and repeat it with with another ankle.
1.3 Jump Squats Exercise
To burn fat and gain strength, you have to slowly lower yourself into a squat making sure your knees don’t pass your toes. Then spring up into a straight jump and land in the same safe-squat position. You can repeat this for about for 30 seconds.
1.4 Single Leg Bridges
While lying on back lift your one leg in the air and hold. Exhale your breath and then lowering that leg, repeat the procedure for about 20 cycles.
1.5 Cardio exercises
While brisk you can walk sideways. While jogging make sure your heel touches the ground before toes.
Always remember to take sufficient rest after exercises. If you are undertaking weight exercises, take at least one day rest between two weight exercises.
Exercise is associated with your food for toning and shaping your butt. The required diet is needed to feed your body with sufficient nutrients. Take junk food in lesser quantity. Increase intake of good fats and proteins and carbohydrates.
Have sufficient protein in your every meal. You may take good protein shake after your exercises.
Don’t worry much about the availability of protein, it is always available in your household. A few examples are Eggs, Skinless Chicken Breasts, Salmon, Tuna, Tilapia, Cottage Cheese, Protein Powder, Steak, Beans & Legumes, Soya Nuts, Virtually Any Fish etc.
In addition to proteins you need to take Carbohydrates too which is easily available in following grains such as Quinoa, Brown Rice, Sweet Potatoes, Oats, Weetabix, Coos Coos, Ezekiel Bread etc.
Afraid of taking fats? Don’t worry!
Factually, calories excess quantity and bad foods make you fat or more prone to getting fat. Be aware that sources of good fats are essential for your better body composition and optimum butt size. Such healthy fat sources include Fish Fat/Oils, Olive Oil, Nuts, Peanut Butter, Almond Butter etc.
The other sources of these items are:
Vegetables have lot of anti-oxidants, nutrients and other essentials for your growing booty. You can typically eat as much of vegetables for better butt. e.g. Broccoli, Spinach, Tomatoes, Kale, Virtually any dark green vegetable.
After vegetables the next comes your favorite fruits.
Regarded as a super-food offering minerals, vitamins, enzymes and amino acids Maca is used for energy purposes together with maca root powder helps with hormones.
(e) Food Supplements
If you are a vegetarian, Pueraria Mirifica pills – PM, Maca – a tuberous roo, are the suggested herbs or roots for you. In other case, Bovine Ovary (BO) is better option for you.
Taken by most of the women today, Aquaje is your curvy solution. Famous for high amounts of phytoestrogens, it is good for hips, thighs and buttocks.
Take care to look for ingredient that stimulates hormones for butt developments.
Don’t forget that healthy food is essential for laying down the materials to help your butt grow after your booty building exercises.
3. Artificial butt enhancers:
3.1 Creams and Lotions
Creams serve two purposes – adding fat in butt area and rejuvenating skin for making it stretch-mark-free, soft and nice as your butt grows.
Volufiline™ is most sought after name for permanent fat-sweller. If you want a temporary one put Fish Oil on your butt.
Another famous butt enhancer now a days is Gluteboost’s butt enhancement pills and booty cream for your round, plump and firm butt.
3.2 Butt Injections
Do you think butt injections can work more than any other enhancers?
Be conscious of safety and not the savings. At the same time don’t go for artificial and cheaper ones.
3.3 Fish Oil and Vitamin E
Vitamin E being fat soluble and a powerful anti-oxidant. Fish oil has EPA & DHA forms of the healthy fatty acids (popularly known as Omega 3).
If you apply both of these together, you may get plumper and fatter but with added feature of firmness and smoothness.
A Lymphatic massage or Lipomassage may not directly affect your butt size rather it will cause the skin glow and illusion of tone.
Use creams such as Glutimax and Flex Mini to increase your butt size but be aware that these are just claims by their manufacturers.
Keep in mind that surgery is the last option and you can choose it when your butt is excessively bony or flat. Popular type of surgeries are liposuction and silicone butt implants. But these have their associated risk along with expensive and permanent in nature.
The post How to Get a Bigger Butt in a Week | Butt Enhancement appeared first on .
How To Get a Bigger Butt – DIY Home Remedies
Wondering how to get a bigger butt naturally or in a week? Here is our detailed guide to help you achieve your goal for the firm, curvy and beautiful booty.
Women worry a lot about their booty and many times complain that it is too saggy, too small, too floppy, or even too firm, but all these questions are summarized by only one important thing. Getting a bigger booty. Don’t worry we got the perfect instruction for you!
All the motivation and activities that you need, to engage in order to get the ideal Brazilian butt, is here. Any woman, regardless of your age, can get the perky posterior.
This can be achieved by doing particular exercises and eating a certain diet, which will be discussed below.
If that is not enough and you really want to have a perfect, curvy booty then you can also consider taking some medication or even undergoing a surgical procedure. All these methods will see you through to the best booty size of your dreams. But we do not recommend undergoing a surgical procedure as it is not the natural way.
If you badly want a bigger booty, then you have to put an inordinate focus of importance on your rear part. Then later demonstrate this by placing a lot of emphasis on your rear ends as your priority during workouts. In fact, you can spend 30 minutes in every workout session only working on the rear end muscles.
You should also note that you should have your concentration on your butts in a workout and not to squeeze the last 30 minutes of your workout session for your booty.
You should dedicate the whole workout solely for your buttock muscles. Though it looks tough we will guide you with few results oriented easy workouts.
Therefore, it is pretty clear that there are no secrets to making your booty bigger, but to work your butt off.
For you to achieve this, you need to work smart in the sense that all your focus and energy should be on your rear end, instead of making it an extra workout after you are exhausted from working on other parts of the body.
In this case, smart means using the elements in a workout program specifically made to reconstruct your butt muscles correctly. You are required to offer progressive strength overload and enough workload for you to convince your butt that you need some change. As well as for any part of your body to be reshaped or reconstructed, you need to mind what you eat.
Your eating habits are reflected by the appearance of your body and it is also true with your booty.
For women, the butts are the area where fat starts to build up in your body and therefore, this area is mostly prone to cellulite.
However, with exercising in order to burn calories and regulating your nutritional practices, you will continually and systematically able to lose fat in the body.
The butt workouts shape, tone and make your butts muscles firm. You should ensure that you have a mindset of success when engaging in this butt training.
You should have a visualization, self-esteem and goal setting as these are important elements to getting a perky posterior.
This article will provide the knowledge, the physiology, the eating plan, the mental strength, the strategies and the workouts to claim a bigger butt.
Understanding Butt anatomy
There are numerous things in a woman that are interesting to think and learn about and of them is the female buttocks.
While eliminating the breasts, the buttocks are the parts where most fat accumulates.
Female booty also defines whether a lady is curvaceous or not and for this reason, many women get happy when this part has larger muscles and get bigger.
Let’s dig deeper beneath the cellulite and learn the anatomy of the butt.
This is the group of muscles that is the largest in your body. It consists the larger part of your butt.
Glutes play some key roles in your body, which are extending, spreading and turning your legs. Gluteus Medius and Gluteus Minimus collaborate with Gluteus Maximus in order for those key roles to be a success. They also provide you with a cushion to sit on.
This is like a muscle that looks like a pork chop, which is located close to the outside part of the pelvis.
Its main function is to ensure that there is stability in your pelvis when you are off balance or during a walk. This is a stabilizer muscle that if you lacked it, you would stagger all over like an alcoholic who is not reformed.
Just like the name suggests, it is the smallest glute muscle from the three.
It is located immediately below the Gluteus Medius muscle. Its function is to help the Gluteus Medius muscle to keep you stabilized and in balance.
These are the three butt muscles that exercise works on to make them firmer, bigger and to give them a shape.
By utilizing the muscles, your whole body becomes stronger, conditioned and well. You should, therefore, ensure that you utilize the muscles by turning, extending and spreading them a lot during exercises and when walking. Otherwise, they will only get a free ride despite being the largest skeletal muscles of your body.
When you stop using the muscles, they become too relax and shut down. Activities like watching TV, sitting at a computer and just walking around the kitchen, do not help to utilize these muscles.
Once these muscles retire, other muscles which are weaker and smaller take over the glutes roles. This makes these smaller muscles to be burdened. The muscles likely to be burdened include hamstrings and the erector spinae.
This results to unhealthy conditions and bad body shapes. To correct this, you must ensure that you do exercise that work on your butt to strengthen them as unused and weak butts gives you a folded and saggy look while strong glutes help you achieve round, shapely and perky. This is how exercises give you a bigger butt.
Ways of making your butt bigger
If you hit the glutes gradually when exercising from all angles, fueling the muscle cells growth and providing the progressive overload, you will be able to reconstruct your booty and can make it even bigger. There are several ways of making your booty bigger.
- Medicated pills and supplements
Exercises to get bigger booty –
Double leg glute bridge
This is where you bend your legs from a supine position, then push through the heels and then raise your hips into the air.
Once you extend your hips fully, tense your glutes, hamstrings and spinal erectors. The greatest muscle activation should be felt in the glutes. Your lower part of the body should not be overarched.
The down and up movement should be done up to the hips only. You should then hold for around a minute for the effect to be felt in the glutes.
By lying on your sides, move your hips for about 45 degrees while your heels touch each other. By contracting the Gluteus Maximus in order for the muscles to rotate externally, lift the left. For a minute, hold the extended position without twisting your spine.
Being in a position of all fours, take your left arm up by lifting it. At the same time, kick your right leg backward.
The rear leg should be parallel to the floor and your spine should be kept natural.
Do this for a minute without releasing your muscles and then repeat this using your other leg.
Single leg glute bridge – foam roller
Raise your hips in the air with one centered bent leg from a supine position.
The leg that is not working should be kept resting on a foam roller. Then tightly tense you glutes without rotating or shifting your core.
At this point, your gluteus maximus should be the one in charge of lifting your lower part of the body to the air. The lower part of your back should not do any work.
After holding for one minute, do the same with the other leg.
If you would do these exercises oftenly, there is no doubt that you will have bigger booty with time, as you are making use of your glutes. Repeat each of these procedures on a daily basis and this will take you to the desired results.
Diet to get bigger booty
You need to know that there is no particular food that is specifically meant to make your booty bigger.
However, there is a manner that you can eat your food to help you grow your butts. While doing exercises, your buttocks grow through two ways;
The resistance phase
This is the activities you do while exercising and the gradual stimulus used to increase growth
The recovery phase
This refers to what you do after exercising in order for proper buttocks growth to be exercised.
In the case of diet, it belongs to the recovery phase as what you eat matters when growing bigger buts.
After engaging in strenuous exercises that involve your buttocks muscles, the cycle that comes next is the repair cycle, which targets the torn muscles during the exercise.
Therefore, there is a need to take foods that your body needs in the process of making our butts bigger.
Take the following foods to ensure that your maximum the growth of your butts as much as possible.
This is the main food that will help you build your muscles.
duringYou will need to take more proteins as this class of food contains the building blocks for overall body growth & muscles. Therefore, every meal you eat should have a source of proteins. Every meal should contain 15-30 grams of protein. Protein shakes are highly recommended after you complete your workouts and during the meals. To build awesome buttocks, consider the following protein sources.
- Cottage cheese
- Skinless chicken breasts
- Protein powder
- Most lean cut meat
- Soya nuts
- Legumes and beans
- Vegetable burger
- Any fish that is not fried
- Extra extra lean ground beef
This class of food gives you energy. You definitely need energy while doing your exercises and therefore, your meal should have some energy source. The following carbohydrates are healthy for the growth of your buttocks.
- Brown rice
- Coos Coos
- Low sugar breakfast cereal
- Sweet potatoes
- 100% whole grain bread
Fats are not responsible when you become fat, rather, bad foods and calories make you fat.
You need fat sources that are healthy in this journey of making your booty bigger and giving your body a better composition.
Healthy fats include the following;
- Extra virgin olive oil
- Fish oil or fat
- Peanut butter
Vegetables are rich in nutrients and anti-oxidants which are important for your overall health.
The following are vegetables that you can take without fear.
If you were not taking the above foods, start mixing, adding and replacing them in your diet to enhance the growth of your buttocks muscles.
This is because they will lay down materials that your body needs to grow the muscles. Proteins are key when making your butts bigger.
Surgical procedures to get bigger booty –
This is a quick fix route, but very expensive.
You need to make up your mind in order to take the risk. Butt augmentation procedures like gluteal implants are mostly common with celebrities.
Some of the procedures involve a pad being inserted under your skin in order to offer a quick lift. Other cosmetic surgeries of the butt include fat being injected into your buttocks.
Brazilian butt lift is still another surgical procedure that can work to grow your booty. Sometimes, these procedures can be dangerous, so you need to make an informed decision when undertaking them.
Pills and supplements
There are numerous supplements and pills specifically made to help your booty grow bigger. Most of these medications contain a big fraction of phytoestrogens, which are referred to as natural estrogen. There is a direct correlation between curvaceous women and estrogen. Other medications play the role of adjustors in order to balance the bigger butt hormones that occur naturally, which might be imbalanced resulting to impending results.
From the information above, it is clear that building curvy booty is not difficult and the process does not have to be stressful or hard.
On the other hand, it is a journey that is full of fun and a lot of knowledge is gained.
You just need to follow the information above to make your booty bigger within a short period of time, maybe even in a week.
Doing butt growing exercises and workouts, is the main secret to achieving the goal. As this is a natural process to do things; results are long lasting, rewarding & more impressive. Diet is also a key part of your journey and you should pay close attention to it.
Image- freeimages.com/by afonso Lima , Corewalking.com