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The gluteus maximus is the largest muscle in the human body and it gives your butt its shape. [1] X Research source if you want a bigger butt, there are things you can do to enhance and enlarge your butt in a short period of time. Techniques range from immediate (improved posture and cosmetic options such as clothing), to a few months (exercises that target your waist, hips, and thighs), to fast and permanent (cosmetic surgery).
Things You Should Know
- Do butt-shaping exercises like squats, lunges, bridge lifts, planks, and deadlifts. Try walking lunges and leg squats for an added challenge!
- Wear pants, skirts, or dresses that are fitted around your butt, making your waist look smaller while enhancing your hips. Add shapewear under your clothes.
- Improve your posture and lose weight to make your butt look bigger than your waist, focusing on high-protein and fiber diets.
Steps
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Do squats. Stand with your feet shoulder-width apart. Bend your knees and slowly lower your butt towards the ground, as if you’re going to sit in a chair. Go as low as you can without bringing your butt below knee level. Hold for a few seconds at the lowest point, then slowly raise yourself back up.
- Do 3 sets of 10 to 12 repetitions.
- Squats are one of the best exercises you can do to build up your backside, so make sure to include squats in your strength training routine.
- If squatting with your bodyweight alone doesn’t feel difficult, then add some weights . Hold a barbell with both hands and rest it across the back of your shoulders while you squat.
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Do single leg squats for more intensity. Stand on one leg and bend your knee slightly, making sure your knee does not go past your toes. As you do this, lift your opposite leg to just above knee height. You can extend your hands or hold onto a wall or sturdy chair to help with balance. Push your heel into the floor and hold this position for 10 to 15 seconds. [2] X Research source- Do 3 sets of 5 to 10 on each leg.
- Start with shallow squats and try going deeper with each repetition.
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Do lunges. Stand with your shoulders back and your feet about shoulder-width apart. Step forward with one leg and lower your hips until your knees on both your front and back legs are at 90 degree angles. Make sure your front knee is positioned directly above your ankle – pushing your knee over your ankle can cause muscle strain. Hold your back knee just above the floor, but not touching it. Hold your body in this position for 3 to 5 seconds before returning to the starting position.
- Do 3 sets of 10 lunges on each leg.
- Add weight to increase the intensity of your lunges . Hold a small dumbbell in each hand to make this exercise harder and intensify the strength training benefits.
- Lunges can help prepare and strengthen your glutes for more intense strength training exercises, such as deadlifts and squats.
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Challenge yourself with a walking lunge. Instead of returning to a starting position after a standard lunge, push-off with your front foot and step forward directly into a lunge on your opposite foot. [3] X Research source
- Do 3 sets of 10 lunges on each leg.
- Reduce knee strain by taking smaller steps and going slow. The most important thing is technique, alignment, and balance – not speed.
EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).Use proper form when doing walking lunges. Walking lunges have a complex motion that works your leg and abdominal muscles. The more parallel you are to the ground, the harder your abs have to work. Lean forward while performing them to engage your abs properly, or else the exercise will only target your legs.
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Include bridge lifts. Lay down on the floor facing up. Bend your knees so your feet are flat on the floor and about shoulder-width apart. Raise your hips while squeezing your butt so you form a straight line from your shoulders to your knees. Hold this position for 3 seconds, and then lower your body to the starting position.
- Do 3 sets of 10 repetitions twice per week, taking a short break between each round.
- Bridge exercises help you achieve a rounded butt, and may also help prevent injuries by strengthening and stretching the muscles in your butt and lower back. [4] X Research source
- To make this exercise harder, lift one foot off the ground and extend your leg so that it is above your hips. Then, lift using only one leg.
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Try planks. Get into push-up position on the floor. Bend your elbows 90 degrees and lower your forearms to the ground. Your elbows, forearms, and fists should be flat on the ground and supporting your weight. Make sure your elbows are directly beneath your shoulders, and curl your toes under your feet and pull your belly button in toward your spine. Straighten your body so that it forms a straight line from your heels through your spine to your neck and head. Finally, engage your core and butt by flexing (tightening) your abdominal muscles and glutes. Hold this position for at least 30 seconds and then relax.
- Repeat the exercise 3 times.
- Planks are a great total-body exercise that strengthen and tone your glutes, core, shoulders, and arms. [5] X Research source
- Try lifting up one leg at a time while you are in the plank position and holding it for 5 to 10 seconds. Incorporating leg lifts into your plank exercise will give your glutes an added workout.
- Avoid injury by doing this exercise on a yoga mat or carpeted surface.
- Planks are a great way to work-up to weight training. Once you can hold a plank for one to two minutes, you are in good shape to start heavy weight exercises. [6] X Research source
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Do deadlifts. Place the bar with or without weights on the floor in front of you. Inhale deeply and squat down. Pull the weight off the floor by straightening your legs, making sure your back stays flat, your arms are straight, and the bar is close to your body. Your shoulders, trunk, and hips should move and rise up at the same speed. As you stand upright, imagine your feet pushing through the floor. Exhale as you near the top of the lift. Keep lifting until you are in a fully upright position. Your legs should be straight, with your shoulders back and chest out. Keep your arms straight and do not lift the bar above your hips. Take a breath at the top and then exhale as you slowly lower the bar back down.
- Do 3-5 sets of 6-10 repetitions. Try going directly from one repetition to the next. If you have to take a break, do it for only a few seconds. You can take a longer break (1 to 2 minutes) in between sets.
- Do not bounce the barbell when setting it down on the floor. Stop as the plates make contact with the ground.
EXPERT TIPPersonal TrainerTiffany Stafford is a Certified Personal Trainer, Holistic Nutritionist, and the Owner of LifeBODY Fitness, a personal training and small group training studio based in Hillsboro, Oregon. She has over two decades of personal training and coaching experience. She specializes in wellness training, life coaching, and holistic nutrition teaching. She earned her personal training certification from the National Academy of Sports Medicine (NASM).Expert Trick: When standing back up in the deadlift, imagine that someone is holding you by your hips and to keep your back straight while you stand back up. This is the proper form and will prevent any injuries from happening.
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Wear clothes that draw attention to your hips and butt. Choose pants, skirts, and dresses that have details on the backside. By doing this, you can create the illusion of a larger butt in only a few minutes. Some good options include:
- Contrasting colors, such as a brightly colored bottom with a darker top.
- Pieces that include beading, sequins, or other details on the butt.
- Items that are ruched or ruffled around the backside and hips.
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Define your waist with the clothing you choose. Choosing clothing that makes your waist appear smaller will make your hips and butt look bigger. Try wearing a fitted dress, skirt, or top to accent your waist, or try wearing a belt around your waist.
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Wear shapewear under your clothes. You can wear shapewear and body slimmers under clothing to smooth out your thighs and/or midsection, and create an hourglass figure . [7] X Research source Shapewear tights and shorts may also help. You can mix and match shapewear to emphasize – or de-emphasize – different parts of your body. [8] X Research source
- Pieces that slim your thighs and stomach without compressing your rear lend themselves to creating the look of a more toned, rounded butt.
- Purchase shapewear designed to flatten your midsection while lifting and separating your butt cheeks, giving your butt a larger, perkier appearance. [9] X Research source
- Do not purchase shapewear in a smaller size. Not only will you have difficulty fitting into it, but too-tight shapewear can lead to health problems. [10] X Research source
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Choose flattering clothing that is fitted around your butt. Flaunt what you’ve got with pants, dresses, and skirts that are fitted around the butt, but are not tight enough to flatten your backside. This includes wearing pants, dresses, and skirts that fit snugly but aren’t too tight. Dressing in clothes that flatter your body type can also help. [11] X Research source
- If you have a large bust but slim waist (ice-cream cone or triangle shape), minimize the bust while drawing attention to the hips and butt. Choose A-line skirts and dresses that flare out at the hips. Define your waist with belted jackets, tops, or dresses. Avoid skinny jeans or pants that taper at the ankle, as well as skin-tight clothing.
- If you have a boyish or athletic body type, try wearing jeans, pants, or skirts that sit an inch or two below your waist. Accentuate curves with tailored jackets and wrap dresses. For slim individuals, select jeans that have some embellishment – such as embroidery or beaded design – on the back pockets. Avoid oversized or baggy tops and bottoms.
- If you are smaller on top but larger on the bottom ( pear or teardrop shape), try to create a balanced look by wearing bottoms that sit at the waist. These include empire-waist dresses, A-line skirts, and wrap dresses. Avoid skinny jeans or pants that taper at the ankle, tucking your shirt in, or wearing jackets that extend below your waist.
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Improve your posture. Standing with good posture does wonders for your booty, and for your shoulders, waist, and back as well. It is important to get in the habit of maintaining good posture when sitting and standing. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- When standing, balance your weight on the balls of your feet, keep your knees slightly bent, position your legs shoulder-width apart, and let your arms hang naturally along the sides of your body. Your shoulders should be pulled backward, your stomach tucked in, and your ears in line with your shoulders.
- When sitting, place your feet on the floor or a footrest with your ankles positioned in front of your knees, maintain a small gap between your thighs, and avoid crossing your legs. You should sit with your shoulders relaxed and your ears, shoulders, and hips lined up.
- Avoid sitting for long periods of time as this can cause your gluteal muscles to atrophy.
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Lose weight to make your butt look bigger compared with your waist. If your waist is slimmer, then your butt will look bigger, so lose weight if you are overweight. Go for a diet that is high in protein and fiber, low in carbohydrates, and focus on lean meats and good fats like those found in salmon, nuts, and olive oil.
- Eat breakfast every day, snack on fruits and vegetables between meals to keep your appetite in check and your metabolism up, eat slowly and chew your food well, and avoid white bread and foods that come in a bag or box.
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Consider butt-augmentation surgery. Having plastic surgery can get you the results you want if diet and exercise alone do not seem to help. However, this is an extreme and expensive option. Procedures range from $4,300 to $4,900 dollars on average, and include fat grafting or transfer, buttock implants, and buttock lifts. [13] X Research source
- Plastic surgery should only be considered once all other options have been exhausted, and should only be performed in a sterile environment by a licensed medical doctor.
- Complications of butt augmentation surgeries include infection, bleeding, nerve damage, scarring, implant rupture, blood clots, deep vein thrombosis, asymmetry, and other risks. [14] X Research source
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Exercise and Meal Plan for Bigger Glutes
Get a Bigger, Sexier Butt with this Expert Series
Have you dreamed of having a bigger, more toned butt? You can make a lot of progress in even a few weeks with this expert series.
Expert Q&A
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QuestionHow can I easily get my butt fatter?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Since the buttocks are mainly muscle, exercising to build those muscles is the easiest and safest way to enlarge that body part outside of wearing padding.
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QuestionWill all of these things work the same for boys?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Yes, they will. Boys can get very similar results doing the same exercises.
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Tips
- Before strength training, warm up with 5 to 10 minutes of cardio plus simple dynamic exercises (such as lunges) to get your blood flowing. [15] X Research sourceThanks
- Be patient. While clothing and good posture can make your butt look bigger in a matter of minutes, the effects from exercise and weight loss may take several weeks to several months.Thanks
- Avoid doing strength training exercises daily. Give your muscles at least 1 day to rest between workouts.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- You can still build your glute muscles even if you sit in a chair all day. While you're seated, lift your butt up a little from the chair, hold it for a few seconds, sit back down, and repeat.
- If you are still young, give your body a chance to develop before doing these exercises. After puberty, if you're still not happy with the size of your butt, then give them a try!
- Having a flat or smaller butt doesn't make you less beautiful or desirable. If somebody doesn't like you because your butt isn't big enough, they aren't worth your time.
- Doing the splits will make your butt a little bigger over time.
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Warnings
- Avoid wearing clothing that is too tight. Not only is this uncomfortable, but it can actually flatten rather than accentuate your butt.Thanks
- Never lift weights alone. Always make sure someone is there to spot you.Thanks
- Several deaths have been reported by individuals injecting themselves with homemade fillers. Never attempt surgery at home. Always contact your general practitioner for a reference to a reputable plastic surgeon. [16] X Research sourceThanks
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References
- ↑ http://users.clas.ufl.edu/krigbaum/proseminar/Lovejoy_1988_SA.pdf
- ↑ http://www.runnersworld.com/workouts/glute-strength
- ↑ http://www.popsugar.com/fitness/How-Do-Walking-Lunge-174913
- ↑ http://www.shape.com/fitness/workouts/10-best-exercises-women/slide/9
- ↑ https://www.mensjournal.com/health-fitness/how-to-do-a-plank-a-single-move-for-stronger-abs
- ↑ https://www.mensjournal.com/health-fitness/how-to-do-a-plank-a-single-move-for-stronger-abs
- ↑ http://www.bustle.com/articles/18524-7-tips-to-help-you-choose-the-right-shapewear
- ↑ http://www.bustle.com/articles/18524-7-tips-to-help-you-choose-the-right-shapewear
- ↑ http://www.dailymail.co.uk/femail/article-2563300/A-bra-butt-Spanx-introduces-new-shapewear-looking-perky-separated.html
- ↑ http://www.webmd.com/beauty/style/shapewear-tips
- ↑ http://bodyshapestyle.com/2008/07/30/how-to-make-your-butt-look-bigger/
- ↑ http://my.clevelandclinic.org/health/ns_overview/hic_Posture_for_a_Healthy_Back
- ↑ http://www.plasticsurgery.org/cosmetic-procedures/buttock-augmentation.html?sub=Buttock+augmentation+cost
- ↑ http://www.plasticsurgery.org/cosmetic-procedures/buttock-augmentation.html?sub=Buttock+augmentation+risks+and+safety+information#content
- ↑ http://www.muscleandfitness.com/workouts/legs-exercises/deadlift-step-step-optimal-results?page=5
- ↑ http://www.cbsnews.com/news/report-deaths-from-illegal-butt-injections-may-be-on-rise/
About This Article
Article Summary
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While there’s really no fast way to get a bigger butt, you can make your butt look better by standing you’re your back straight and your shoulders pulled back. Additionally, you can wear clothes that fit snugly around your butt or have detailing on the backside that draw attention to it. You should also start doing exercises that target your butt muscles, like squats and lunges, so they’ll get bigger over time. For the best results, try doing 3 sets of each exercise for 10 to 12 repetitions per set at least twice a week. For instructions from our Fitness reviewer on how to do other butt-shaping exercises, like planks and deadlifts, scroll down!
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