Exercises and Nutrition for a Bigger, Firmer Bubble Butt
So, You Want a Bigger, Firmer Butt?
How do I get a bigger butt? This page will help you obtain a rounder butt through the simple strategies of exercise and nutrition. In today's society, we often witness celebrities (or other people) going through massive procedures to get butt implants, alter their face, get bigger breasts, and alter their bodies in other ways. While some people's situations may require surgery (if someone was in major accident etc.), this usually is not necessary. The person ends up paying a lot of money for surgery simply because they were self-conscious and not confident with themselves and their body. This is rather unfortunate because some people who choose surgery often ignore exercise and nutrition altogether. Having a better understanding of general exercise and nutrition can help you improve both your body and mind.
The Good News
For those of you searching how to maximize your behind, the good news is that the muscles of the butt are the largest in the entire human body! Yes, you heard correctly: your derriere is the biggest muscle in your body! The scientific term is the "gluteus maximus," although people (particularly fitness buffs) refer to it as the "glutes" for short.
The gluteus maximus is responsible for keeping the trunk of the body erect. The glutes also help assist us when we sit down or get up off of chairs or other seated positions. They are activated when doing exercises like squats and lunges.
So what does this all mean? It means that exercising with proper nutrition can help you shape your butt! Yes, genetics are a factor, but it is important to realize that they are not the only variable at work. You cannot control genetics; however, you can control what you eat and how you exercise to a large extent.
Exercises For a Bigger Butt (Glutes)
Body Weight Squats
Squats are the best exercise for the glute muscles. Body weight squats also work the quadriceps and hamstring leg muscles. These are perfect for beginners or people who need to learn proper form before trying to do weighted squats.
The good thing about body weight squats is that they can be done nearly anywhere (no gym needed). You can do them at home if you wish. The only downside is that they may not stimulate enough muscle growth if you get too good at them (weight will need to be added to make more progress). If you find these too easy, then you can hold a dumbbell in your hands to add resistance.
Barbell squats are an excellent way to build up the lower body, particularly the quads, hamstrings, and glutes. They are one of the primary exercises in general fitness, bodybuilding, and powerlifting. For female readers of this article, understand that YOU WILL NOT get big and bulky performing weighted exercises like squats! This is a myth and general misconception! What you will get is a larger and more sculpted butt. The only way a female will get bulky like a man is if she takes anabolic steroids and lifts heavy weights. Females do not have enough testosterone to get as big as a man naturally.
Although barbell squats are great, you will need a squat rack to do them. You can either use one at a gym or buy one if you have room at home. Keep in mind, however, if you plan on buying a squat rack for your home, you will also need weight plates and an Olympic barbell.
Important Tips for Performing Squats
- Bending at the hips is important when performing barbell squats (or bodyweight squats). It can be potentially dangerous for the knees protrude far over the toes. The pressure of a squat should be on your heels and not on your toes. Bending at the knees can cause you to lose form and potentially hurt your knees.
- Breath in before squatting down and breath out when squatting back up. Squatting can be a very challenging and taxing exercise on the body. Take deeper breaths when squats are heavy to avoid becoming fatigued. If you feel the need, take several breaths at the top of a squat for extra energy.
- Keep your head position forward when squatting. This is especially important when doing barbell squats. Looking down will cause your spine to be out of alignment, which makes the exercise dangerous when using weight.
- Keep shoulders back and chest out to keep your spine in the proper alignment.
- Squat to parallel or lower! Many people, especially men with big egos, try to use too much weight but do not squat low enough. If you do not go low enough, you will not work the glutes, quad, and hamstring muscles properly. Note, however, that squatting below parallel may be difficult for people with poor flexibility. Work on hip flexibility and ankle flexibility before trying to squat below parallel (especially with weighted squats).
- For better balance, keep your toes pointed out slightly.
- If you want to work the butt more (which is the theme of this article), take a wider stance with your feet farther away from each other. A closer stance places more emphasis on the quad muscles.
The Comprehensive List of Exercises for a Bubble Butt!
- Body Weight Squats
- Dumbbell Squats
- Barbell Squats
- Hack Squats
- Smith Machine Squats
Other notable exercises that are good for developing a rounder butt are hack squats and lunges. Hack squats can be a good alternative for barbell squats or can be used as an addition. Hack squat machines are safer and are relatively easy to use. Lunges are also good for developing a rounder butt. Lunges target the leg muscles as well. You can add resistance to lunges by either holding dumbbells in both hands or putting a barbell on your back.
Hack squats are easier to learn than barbell squats. However, it is important to understand that they do not work the stabilizing muscles as much. Hack squats do not require much balance at all. Women may prefer hack squats because they are "less intimidating" than barbell squats. But if a person learns how to do barbell squats correctly (and does not have injuries), barbell squats are often considered superior for overall muscle development and gaining strength. However, one should not discredit hack squats as they can develop the butt and leg muscles quite well.
Lastly, Smith machine squats are another alternative to barbell squats.
Learning Proper Form
While a person can hire a personal trainer to learn how to squat, there are numerous videos on the internet that demonstrate the squat. Watching videos can give you a better understanding of the exercise. Body weight squats are simplest and safest to learn. Try them before attempting heavy weight squats. And remember, slowly build up the amount of weight you can do over time! You are not going to get a big, firm butt overnight! It will take patience, persistence, hard training, and consistency.
Video taping yourself squatting (or performing other exercises) can help you assess how you can improve your form.
Smith Machine Squats
Although training is important, nutrition is just as important. Eating too little will not allow you to build muscle. On the other hand, eating too much will result in fat gain to the point where your butt loses shape.
Fruits and vegetables are good sources of food, not only because they are lower in calories, but also because you can eat more of them and be satisfied. Fruits and vegetables have vitamins in them as well. If you are not getting enough vitamins, you can potentially get sick! And getting sick means you will not be able to work out!
The meat and the dairy groups are necessary because of protein. Protein helps you build, repair and maintain muscle. One must be careful not to overindulge in these food groups, however. Although milk, steak, and chicken can have healthy benefits like high protein, some of them are also high in fat. For example, it may be healthier to drink 1% or 2% milk because it has less fat, but still has the protein you need. Fat should not be ignored completely, however, as it keeps testosterone levels higher, and certain amounts of fat are essential to the body. 15-30% of calories should come from fat.
These were just a few nutritional tips. If you are currently overweight, then the focus should be to lose fat first then focus on sculpting muscle. However, it is possible to lose fat and build muscle at the same time if you are new to training.
We can control how we eat and whether or not we exercise.Genetics will contribute to things like metabolism and the overall shape of our bodies. Some people have high metabolisms and can eat much more. Others have lower metabolisms and cannot eat as much. Fortunately, exercise can increase metabolism for those who have low metabolisms.
Just remember that you can gain muscle in your butt through exercise and lose fat by eating properly. After training for a while, you may notice that your butt looks firmer and more lifted. This occurs because the muscles help tighten up that area. And, of course, losing excess fat (if you have it) sculpts the butt as well.
I may be wrong, but many people viewing this article are probably females. While a woman cannot change the size of her breasts (with the exception of gaining fat, surgery or being pregnant), she can change the size and shape of her butt to a great extent.
I hope this article helped those who want to get a bigger, rounder booty! Yes, I said booty! I tend not to use that word often!
Good luck in your training and nutrition!