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If you think your butt is too small, there are some things you can do to make it bigger. Your body adapts after every butt-boosting exercise and small lifestyle change, though huge changes might take longer. If you continue to put in the effort and exercise 2-3 times a week, you'll be able to get bigger results in a few months. [1] X Research source Ready to get started on your first week to bigger hips and a curvier butt ? We’ve put together exercises, nutritional guidance, and more tips to help you get the figure you want.
Steps
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Try donkey kicks to activate your glutes and outer hip muscles. Start on all fours with hands shoulder-width apart and knees directly below your hips. Keeping one knee on the ground, lift the other leg off the floor, while flexing your abdominal muscles. Lift your leg until your foot is facing the ceiling and your knee is parallel to the rest of your body. Hold and slowly, with control, return your knee to the original position. Try 3 reps of 20 for each leg. [2] X Research source- Donkey kicks must be done for each leg. While some people like to do an entire set for one leg and then follow with the other leg, other people like to move leg to leg within the same repetition. Find what works for you.
- If you find being on all fours to be difficult, try kneeling on a pillow or an exercise mat. The added cushion will take pressure off of your knees.
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Add in glute bridges for a bigger buttocks and hips. Lying down on your back with your hands at your sides, bring your feet flat on the ground just past your bottom. Face your palms up, or leave them flat on the floor, depending on what’s comfortable for you. Keeping your hands shoulder width apart and pressed against the ground, lift your hips off of the floor until your torso is aligned with or slightly above your legs. Hold this position for a few seconds and then lift one foot off of the floor and straighten your leg out, holding the foot above your body. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Bring your foot back down to the ground, and then lower your hips so that you are back to the starting position. Repeat the move on the other side, aiming for 3 reps of 10 per side.
- When preparing for your bridge, keep your abdominal muscles tight. This exercise targets both your abdominal and gluteus muscles. [4] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- To keep your form strong in this exercise, always ensure your torso is even and straight while lifting. [5] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source Don’t allow your back to cave or bend in any way.
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Complete a barre-inspired plié squat . This move isn't just for ballerinas. Start by standing with your feet slightly wider than shoulder-width apart and your toes pointing outward by approximately 45 degrees. [6] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source Hold your hands out in front of you to help balance or amp it up by holding a weight centered in the middle of your chest with both hands. To differ from a conventional squat, push your weight into the balls of your toes, and keep your heels off the ground. [7] X Research source When you’re confident in your balance, stick your butt out and lower down, like you’re sitting into a chair. Squeeze your glutes and thighs as you return up to the starting position. Complete 16 reps and 3 sets total. [8] X Research source
- To make this exercise most effective, keep it slow and controlled. Ensure your muscles, especially the abdominals, are flexed and taut while moving in and out of the plié squat.
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Use a weighted goblet squat to work your glutes . Standing with your feet shoulder-width apart and your feet in line with another, stick your butt out backward. [9] X Research source Hold a weight in both your hands, letting your arms stay to your sides. Moving slowly, squat downwards while keeping the weight square to your chest. [10] X Research source Move downwards until at a 90 degree angle. Hold briefly, and using your butt muscles, clench, and push back upwards. [11] X Research source Try 3 reps of 15 per workout.
- When squatting, keep your weight on your heels, rather than tilted forward on the balls of your foot.
- Always keep good form when squatting. It’s important to keep your back straight and chest open, rather than slumping over into poor posture. [12] X Research source Keeping your back straight keeps your legs engaged and your butt working hard.
- If you feel good about squats, try amping up your reps or weight .
- Another option is to hold at the lowest part of the squat. Pausing at the most difficult part will aid in strengthening, and in turn, enlarging, your butt muscles.
- Don’t have a set of dumbbells? Don’t find an excuse to skip this exercise. Use things in your home to keep you in tip-top shape. For example, a milk jug filled with water can act as a decent-sized weight. To amp it up, try filling your jug with loose change.
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Do jump squats to fire up your butt muscles. Start with your feet just slightly wider than your shoulders. Put your weight in your heels, and sit your butt back like you’re going to sit down in an imaginary chair. At the bottom of the squat, squeeze your glutes for a second. Then, drive up through your toes and straighten your body to jump up. Land with softly bent knees. Do 3 sets of 5 reps in order to build power and keep good form. [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- You can hold a dumbbell in each hand or wear a weighted vest to perform a weighted squat jump.
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Get bigger hips with a banded lateral crab walk. Stand with your knees slightly bent, and wrap a resistance band around your ankles. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Starting with your feet slightly wider than your hips, take 10 tiny steps to the left. Then, take 10 tiny steps to the right. Do 3 sets of 10 reps to each side. [15] X Research source
- This exercise works your outer hip muscles.
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Lunge to tone your butt, thighs, and calves at the same time. Stand up straight with good posture. Step one foot out in front of you, and bend your front leg to 90°. Drop your rear knee until it’s parallel to the ground. Then, step back to your starting position. Perform 3 sets of 10-12 reps. You can either alternate legs or complete all the reps for one leg at a time. [16] X Research source
- For an advanced variation, from the lunge position with your front leg at 90°, lower down until your rear knee is parallel to the ground, hold for a few seconds, then straighten your legs. This is called a split squat. You can add a dumbbell to each hand for extra resistance.
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Focus on high protein consumption. Protein is essential for muscle growth and development, so it is important to eat lean protein at every meal. [17] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Added protein, in combination with the right exercise, supports muscle growth. In turn, building your glute muscles will give you a bigger butt.
- Healthy sources of protein include eggs, skinless chicken breasts, salmon, tuna, cottage cheese, turkey, beans, legumes, lean beef, and soy nuts. [18] X Research source When it comes to meat, look for lean and unprocessed cuts. When it comes to fish, try baking instead of frying.
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Choose the right type of carbohydrates and fats. Many diets say to completely cut out carbs and fat, but good nutrition is less about removing foods from your diet and more about replacing them with healthier choices . Avoid excess calories and poor food choices by staying away from processed carbs like chips and pasta. [19] X Research source
- Healthy carbohydrates include quinoa, sweet potatoes, brown rice, steel-cut oats, and whole-grain breads. [20] X Research source
- Sources of healthy fats that can aid in losing weight and toning your butt are fish oils, extra virgin olive oil, almond butter, and nuts. [21] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
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Stock up on vegetables. Vegetables are often a neglected part of a muscle-building diet. By adding vegetables to every meal you will find your energy levels are more consistent and therefore, you’re able to get a stronger workout by not facing tiredness. [22] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Choose the right supplements. Multi-vitamins can add an extra dose of energy to help you exercise while protein bars can aid in muscle growth. Collagen supplements make your skin firm, and they reduce the appearance of wrinkles. [25] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Always consult a healthcare professional before adding supplements to your diet as there may be negative side effects depending on your body chemistry.
- Collagen supplements might even improve bone mineral density in women. [26] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Buy a pair of butt-sculpting leggings. These special leggings often have a ruched (gathered) seam that runs between your butt cheeks to create the illusion of a rounder butt. Plus, they come in patterns designed to make your butt look fuller. Opt for high-waisted leggings, which can help further define your waist. [27] X Research source
- You’re more likely to find these leggings online than in regular stores.
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Wear butt-lifting underwear. There are a variety of undergarments available that are designed to yank your butt up and make it look fuller and perkier; like a push-up bra for your bottom! They are available both with and without padding, and can be worn underneath dresses, pants, and shorts. Some styles extend up to your waist, cinching your waist in to help accentuate your butt even more.
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Find the right pair of pants. Even the roundest, fullest butt will be swallowed up in a pair of baggy jeans. When it comes to accentuating your butt, stick with styles that are fitted to your curves. Opt for jeans that define your waist to create an hourglass figure. [28] X Research source
- Choose high-waisted jeans because these types of jeans button at the smallest part of your waist, making your waist look small and your butt and hips look bigger by comparison.
- Always go with fitted pants. Oversized clothing tends to hide your curves, while fitted pants will show off your body's natural shape and help lift your butt. Whether you choose high rise or low rise jeans, make sure that they are a tad snug (but not too tight)!
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Wear a girdle. A girdle can be worn underneath your clothes. It pushes the excess fat from your tummy down to your hips. This dual effect of shrinking your stomach while pushing out your hips makes your butt look bigger. [29] X Research source
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How Do You Build Glutes?
Weekly 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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QuestionDo squats make your butt bigger?Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).Squats can add more lean muscle to your body, so if you're looking to see gains in your butt area, then yes, squats can help with that.
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QuestionCan I get a perkier bum in a week?Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).You're not likely to see results in just a week, because when you start working out, it takes about 4 weeks of preconditioning before your body even starts to develop lean muscle. After 2-3 months, you'll start to see results.
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Tips
- Wear thongs underneath your jeans and shorts rather than full underwear to make your butt look more prominent. Full underwear can flatten your butt and make it look smaller.Thanks
- Don't do these exercises too fast. You could get exhausted very easily and think they are too much work and start slacking off. Remember to be patient with yourself.Thanks
- Butt toning exercises should be done consistently. You may start to see some results within a week, but you should continue doing the exercises to reap the full rewards and have a more toned butt in the long run.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.
- Give yourself time to rest between exercises so your muscles can rebuild themselves. Exercising every single day with no break can end up hurting your progress.
- Eat a lot of protein and carbs after you work out to help put on muscle. Your body needs the most calories when your butt is still sore from the workout.
- It’s not about how many exercises you do, it’s about how efficient they are. Get your form down before you start piling on extra reps.
- Try using ankle weights for donkey kicks and one leg butt bridges.
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Warnings
- Genetics has a lot to do with the types of changes you are hoping to see. Some people may see greater results than others.Thanks
- Use a combination of exercise, diet, and supplements for best results.Thanks
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References
- ↑ https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
- ↑ https://www.youtube.com/watch?v=8fpM_oLM_RE
- ↑ https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
- ↑ https://my.clevelandclinic.org/health/diseases/21807-abdominal-muscle-strain
- ↑ https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/your-exercise-solution/lower-body-movements/hips-and-buttocks-movements
- ↑ https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/how-to-squat-correctly
- ↑ https://kidshealth.org/en/teens/sport-safety.html
- ↑ https://www.youtube.com/watch?v=p-R0HSfL6nw
- ↑ https://bestcare.org/news/3-reasons-strong-glutes-are-important
- ↑ https://bestcare.org/news/3-reasons-strong-glutes-are-important
- ↑ https://www.acefitness.org/resources/everyone/blog/5937/build-your-glutes-with-this-strength-training-routine/
- ↑ https://www.youtube.com/watch?v=p-R0HSfL6nw
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6853898/
- ↑ https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training/
- ↑ https://sportsrehab.ucsf.edu/sites/sportsrehab.ucsf.edu/files/Hip%20Strengthening%20Protocol.pdf
- ↑ https://orthoinfo.aaos.org/en/staying-healthy/flexibility-exercises-for-young-athletes/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
- ↑ https://www.myplate.gov/eat-healthy/protein-foods
- ↑ https://www.canr.msu.edu/news/what_are_carbohydrates
- ↑ http://www.hsph.harvard.edu/nutritionsource/carbohydrates/
- ↑ http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables
- ↑ https://www.myplate.gov/eat-healthy/vegetables
- ↑ https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health
- ↑ https://pubmed.ncbi.nlm.nih.gov/23949208/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
- ↑ https://www.youtube.com/shorts/M9dTfi7bAic
- ↑ https://www.scienceofpeople.com/fashion-psychology/
- ↑ https://www.scienceofpeople.com/fashion-psychology/
About This Article
Article Summary
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To get a bigger butt in a week, you’ll need to do exercises that target your glutes and eat a healthy diet that promotes muscle growth. Try doing squats, weighted lunges, donkey kicks, and glute bridges, which all target the muscles in your butt. Do 3 sets of 20 reps for each exercise, and do your butt workout every other day, at least 3 times throughout the week. Eat foods that are high in protein, like eggs, fish, turkey, nuts, peanut butter, and yogurt. Eating more protein will help your muscles grow. Also make sure you’re eating a balanced diet that includes healthy fats, fruits, and vegetables. Getting a bigger butt can take time, so continue exercising and eating healthy after the first week so you see more noticeable results. Keep reading for other exercises that will make your butt bigger, like butt bridges!
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