How to Get a Bigger Booty through Exercise and Diet
My Own Journey to a Naturally Bigger Booty!
On my own journey in search of a bigger butt, I began by doing my research on Google. I found a lot of nutritional/expert information claiming that you can't really "grow" your butt, at least not naturally. I do agree that there is absolutely no way of going from being stick-thin to getting a Kim Kardashian booty naturally. However, it is my personal experience that you can vastly increase the size of your butt with a lot of hard work. I didn't start seeing major results until the beginning of the third week of following my workout/diet routine, so it does require a bit of endurance and a lot of patience.
Before starting on a journey to get a bigger butt, you need to think of realistic goals of what it's going to look like. Do you care if it remains perky and firm? Or are you just looking for size? The truth is, simply going for size is easier (you can just eat yourself to oblivion), but having a huge stomach to match the newly rotund butt would be unattractive. You want the good and none of the bad, right? Well, here are just some personal tips and methods I used to get a bigger butt in 3 weeks!
Keep in mind, I used no surgery, pills, or supplements. I did, however, take a multi-vitamin throughout this process.
Have a Game Plan
I have tried out hundreds of different and weird ways to gain weight in the derriere, and here I'll tell you what worked for me personally and what didn't.
The first step you need to take is to assess your own weight and height and recognize which areas tend to gain and lose weight. Without this assessment, you have no game plan in terms of getting a bigger butt! I personally gain and lose weight most rapidly in the boobs. If I do nothing, they grow; if I start to exercise, they shrink!
Once you determine where you gain and don't gain weight, you can use the information to your advantage. If you are lucky and do gain weight quite rapidly in the booty area, your regimen will be more focused on nutrition as opposed to fitness. If the opposite is true, you will be relying heavily on fitness to change what your body wants to do.
Although I will be recommending some general exercises in the next portion, keep these guidelines in mind when planning your strategy:
You gain weight quickly in the butt: So you already have a big butt, but you probably need some major toning. For you, cardio will be mixed in with strength training. You will also be eating the leanest diet to really tone and perk up your butt.
You gain weight quickly in the mid-section/stomach: You have to work twice as hard on your fitness regimen. Not only do you need to do the booty exercises, you also need to keep up with ab workouts. Why? Having a smaller mid-section is a huge factor in how large the booty looks. If you have a smaller mid-section, there will be a more definite shape change between your small waist and larger butt, and we need all the help we can get!
You gain weight quickly on your thighs: This can actually work to your advantage. No, you don't want wobbly thighs, but many butt and thigh exercises actually go hand in hand, so you probably won't be doing any extra work here. You will be focused on longer, easier workouts rather than quick bursting ones. Why? You need extra-light weights to lean out the thighs while gradually pushing up the butt.
You gain weight in your face, arms, etc: This is probably the trickiest one, since it's difficult to recommend lots of cardio. (Which is what gets rid of a chubby face.) Too much cardio will completely wipe out your butt. For you, it's going to be eating lots and often (but healthy items) and doing lots of weights.
You can't gain weight: If this is you (like me), you are going to have the toughest time. Our bodies just won't give us any fat for us to distribute. (Not that you can literally distribute it.) Many nutritionists will not like this idea, but this is what worked for me. I avoided cardio like the plague. I tried to reduce the amount of cardio I did by taking my car everywhere. I also had to eat heavy, starchy foods with a lot of fat. Granted, I did stick to healthy fats. I ate lots of pastas and steaks, not just ice cream and pies. Think protein. You also are going to have to push yourself to lift the heaviest weights and do intense strength training sessions rapidly and sporadically throughout the day.
Ready to start?
Here are my personal favorite exercises that I found to be of most help making the butt appear larger. Keep in mind the strategic plans listed by body method above and incorporate these exercises into that plan. If I said light weights, use light weights while doing these. If I said a slow, long workout, do the lunges slowly, but for 20 minutes!
Do a variety of lunges. When your foot goes down into a lunge, you have to use your butt muscles to bring yourself back into a standing position. Don't just bring your foot back to the other foot. That's not working anything. What works? Doing them super slowly with many reps.
Try side lunges, lunge jumps, back lunges, back lunges into a front kick, lunges with weights, and lunges on a downward and upward incline. Do them throughout the day.
For me personally, squats did squat. For those wanting to trim thighs, I do not recommend squats, as they can make thighs look larger. For those without that problem, here is my favorite squat:
- Keep your feet wide apart.
- Go down into a deep squat so that your body is below your knees.
- Instead of coming up like a normal squat, jump up high, kicking your toes out to the sides, then land back into that deep squat.
- Do 20 at a time.
They're painful, but they're the only squats I like for booty-busting!
I obviously can't teach martial arts in one sitting, but practicing a martial art is incredibly good for shaping the lower body. Try one like karate by following along with a video or DVD. The ones with lots of kicking are best—so don't go for tai chi. One of my favorite ones is capoeira, since it routinely involves kicking and lunging (and dancing!).
Invest in a pair of ankle weights, as they'll make all the difference in the world. My fave exercise:
- Get on all fours and lean on your forearms.
- Raise one leg at a time and kick it out to the side. Bring your leg back to the ground, then repeat on the other side.
- Keep alternating for 10 minutes.
These weights can be adjusted from two to 10 pounds on each ankle, so you can tailor your workout to your strength and training strategy.
For those that I said "no cardio" to, don't run up stairs. Instead, 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. For those that need the cardio, go stair running!
Make your own fun combination routines. You want to constantly surprise your body and work your butt at any existing angle to really help bulk. Here is my personal favorite combination that I strung together:
- Start with feet together and weights in hand.
- Lunge back deeply with your right foot.
- Return to standing, but without letting your right foot touch the ground. Instead, raise it up to eye-level and "meet it" with your other hand (so your right leg and left hand should be straight in front of you, parallel to the ground).
- Then immediately go into a deep lunge to the right side.
- Return to standing—again, without letting your right foot touch the ground. Bring your right bent knee up to your chest.
- Then, without lowering your knee from your chest, raise your arms all the way up and lean your body to the left. Kick your right leg to the side.
- Repeat 10 times, then do the left leg 10 times. (This seriously got my butt into gear!)
Another combination can be seen in the video below:
If you are trying to lose weight, of course you should stick to a normal healthy diet. Whole grains, fruits, veggies, lean meats, etc. However, trying to form a larger butt is something completely different from just trying to lose weight. You are essentially trying to force your body not to be itself. Your genes have their own preferred way of distributing weight onto your body, so essentially you're trying to fight your own DNA by adding weight elsewhere. Nutritionists and fitness experts think that this targeted weight gain is impossible, but I'm just telling you what I did to make it work.
Follow these guidelines! Like your exercise plan, your nutritional plan will be different depending on where you tend to put on weight first:
You gain weight quickly in the butt: All the food you are eating is already going to go to your butt. So what you need to do is eat a lot of extremely healthy foods. Consume whole grains, vegetables, and fruits. If you're not looking to lose weight, you can be easier on yourself overall, but either way, you should make sure you're eating throughout the day—ideally, you want to eat seven small meals of different foods. If you want to lose weight in addition to perking up the butt, you'll have to stick to a really high-vegetable, high-lean-protein diet. Focus on eating turkey, chicken (not fried!), lean pork, tofu, seafood, fish, etc. with lots of vegetables.
You gain weight quickly in the mid-section/stomach: You also need to eat a very high-vegetable high-protein diet. Yes, you are trying to bulk the butt, but your body is probably already good at gaining weight. It's just a matter of placement. Just like the plan above (which you should read), you also need to eat super healthily, and fitness will be the main part of this plan for you.
You gain weight quickly on your thighs: Because you are doing cardio, you should have lots of lean protein, whole grains, fruits, and vegetables. Really try and incorporate these items into every single meal. If you're not looking to lose weight, eat your three square meals a day. If you are, be sure to "snack" (on vegetables, fruits, and proteins) throughout the day.
You gain weight in your face, arms, etc: Put down your salt shaker and pick up the water. It'll be tricky, but you really have to read every nutrition label to investigate the salt content. Hate doing that? Great! If you eat self-prepared veggies and fruits, salt is no worry. Eat lots of natural proteins like nuts and avocados. You'll need a good amount of fat, just not on your face!
You can't gain weight: Here is where it gets controversial. I have a hard time gaining weight. Therefore, I had to eat a lot and work out a lot. But at the same time, whenever I worked out, I had to try really hard not to break a sweat, because I knew I had to avoid cardio. I did eat a lot of fatty foods. I tried to eat a healthy amount of fat for every meal including breakfast and dinner. I reached for a lot of olive oil, cheese, fried chicken, and steak. You have to eat a lot of protein, that is key. It was a constant struggle because I would attempt to never allow myself to get hungry. It was difficult trying to bulk up.
Although I am aware that you can't "select" where you gain weight, you can at least manipulate how your body processes various foods. Experiment with yourself. This is simply my own observation. When I tried to eat a ton of "fake" foods and fat from sugary things like tons of candy and funnel cake etc., it ended up going more towards my boobs and stomach. Only when I switched to eating lots of butter and cream-based foods did I notice a healthier balance with the fat distributing more evenly to the rear.
Get Ready for Spring Break!
Have a goal in mind to keep yourself motivated on the difficult task of getting a bigger butt! It'll be a long three weeks, so do it with a friend.
Don't have three weeks? Here are some five-minute butt fixes!
- Buy jeans with a padded rear. Not only does it pad, but it lifts as well.
- Buy padded undergarments. This is the same thing, but it's better because you can wear it with any jeans, dresses, etc.
- Wear jeans with pockets that accentuate the booty. Be sure the fit of the pant is just at the hips. Any higher and you booty will just get smaller. Try pants that have a little stretch; the pants will then form to the shape of your body.
- Wear a top that slims your waist. Remember, the slimmer your waist, the bigger your derriere will look.
- Add a belt. The addition of a belt will also help lengthen out your hips and butt.
Good luck! To all the gals out there in search of a bigger butt, I hope this helped! Thank you for reading.