If you want a fuller, rounder, bigger buttocks there are a few things you can do to shape up your butt and make it bigger. Below are 10 ways how to make your buttocks bigger. So if you happen to have a flat butt, try these tips out and if anything, it will get you a nice butt, toned and firm!
1. USE HEAVIER WEIGHTS
Begin with at least 10 pound dumbbells and 10 pounds may be good to start off with but eventually, you’re going to need heavier weights than just 10 lbs. Increasing your weight will help you to get the butt you want, or to get it bigger. You will need to continuously beat your last butt workout by continuously using heavier weights with your butt workouts, more sets and/or reps every time you workout to make your butt bigger. Remember heavy weights create bulky muscle, so the theory is to develop your butt muscle with heavier weights for the bulk oppose to just toning.
2. RUN UP A HILL
Running up a hill as fast as you can helps to develop the butt muscles, the steeper the better and the faster you run the better.
3. HIP THRUSTS
Hip thrusts are a good exercise for the buttocks. You will need a workout bench or some type of platform that is about 20 inches off the floor. Sit on the floor and lay your upper back and shoulders on the bench with your knees bent and your feet are flat. Thrust your hips upwards where your body is straight and squeeze your buttocks, hold for 2 seconds then bring your hips back down to sitting position and repeat. Do at least 20 reps
4. DUMBBELL SQUATS
A popular butt exercise and lifts the butt! Do your regular squat but add dumbbells. Hold a minimum of 10 pound dumbbells in each hand and do a minimum 30 squats. Keeping your back straight. Increase your weight or reps the next time your workout.
5. INCREASE WEIGHT OR MORE REPS EACH WORKOUT
The secret is: No matter what the butt exercise is, increase the weight or do more reps each time you workout. If you have to keep a log, then do it. This will help make your butt stronger every time you workout and develop the butt muscles. Don’t fall into the trap of using the same amount of weights and reps each workout because you want to bulk up the muscle and not just tone it, by doing this you will need to add weights or reps each time. Beat the last workout! Just be careful with the weights and don’t strain your body.
6. WALKING LUNGES
Walking lunges are a great exercise for your butt and very effective, but you should add dumbbells to them as well. Do a minimum of 20 reps.
7. EAT MORE PROTEIN
Yes eating more food in general will get you a bigger but it will be more fatty which you don’t really want. For a bigger butt, you want to eat the right foods like more lean protein, whole wheat breads or pasta, veggies, fruits, nuts, and yogurts. The problem with this is you also may gain weight in other areas because you just can’t dictate where your extra weight will go. So take caution here!
An excellent butt exercise. Get on all fours, on hands and knees on the floor with your back parallel to the ground. In a controlled motion, thrust one of your feet backwards as though you are kicking. Flex your butt while doing this, when your leg is fully extended back behind you. Return to the start position and repeat with the opposite leg. Do at least 20 on each leg. Then eventually you can add weights such as ankle weights.
9. IMPROVE YOUR POSTURE
Keep your back straight and your shoulders back, arch your lower back. This will help make your butt a little more prominent, and the good news is, it will also slim your torso a bit and make your chest look bigger. When your torso looks slender, it makes your butt look bigger. In addition, sticking your butt out with a straight back when you’re walking is good for posture, strengthening your core muscles which they support your spine.
10. WEAR HIGH HEELS.
Yes, wearing high heels will make your butt more perky, it also encourages butt-emphasizing posture as described in the previous step. Try it, stand sideways in front of a mirror and get up on your tippy toes or put on some high heels and see how it makes your butt look perkier. (It also make your legs look more toned). The higher the heel, the more pronounced the butt.