Make Your Butt Bigger Fast

The gluteus maximus is the largest muscle in the human body and, with the gluteus medius, gluteus minimus, and adipose (fat) tissue, gives your butt its shape.[1] Your butt not only provides cushion when you sit, but the muscles are important for walking, running, and climbing stairs. In general, women have larger hips, butts, and thighs than men due to sex-differences in fat deposition and storage.[2] While some people naturally endowed with a large behind, 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), several weeks to a month (exercises that target your waist, hips, and thighs), to fast and permanent (cosmetic surgery).

Steps

Wearing Butt-Enhancing Clothing

  1. Wear clothes that draw attention to your hips and butt. Clothing that enhances your feminine hourglass figure often does so by accentuating your hips and butts, while slimming and flattening your midsection.[3] Wear dresses and skirts with an A-line shape that go in at the hips and waist, but fall loosely over the thighs and calves. While you do not want something that is skin-tight, look for clothes with slim cuts that cling to the body.
    • Look for structured or tailored pieces. Avoid items that are loose-flitting or low-wasted.
    • Consider contrasting colors. Wear a brightly colored top with a darker bottom.
    • Make sure your waist is well-defined. Select pieces that include beading, ruching, or cinching at the waist, or use accessories such as a cinch-belt. By doing this, you can create the illusion of a larger butt in only a few minutes.
  2. Wear shapewear under your clothes. Today’s shapewear is considerably more flattering and comfortable than your grandmother’s girdles. Like girdles, shapewear and body slimmers are worn underneath clothing to smooth out your thighs and/or midsection, and create an hourglass figure.[4] Girdles emphasize curves by forcing the fat from your tummy to your hips and butt. This is a great trick for people who carry weight around their stomach, but are less endowed in the butt. Shapewear tights and shorts can do a similar trick to a usually lesser extent. Popular brands include Spanx and Yummy Tummy. You can mix and match shapewear to emphasize – or de-emphasize – different parts of your body.[4] 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, more perky appearance.[5]
    • 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.[6]
  3. Draw attention to your behind with the right pair of pants. Flaunt what you got with pants that are fitted around the butt, but don’t flatten. This includes wearing pants that fit snuggly but aren’t too tight, avoiding baggy or too-large jeans, and selecting pants that include some design or embellishment around the butt. Deciding what to wear depends largely on your body type:[7][8]
    • If you have a large bust but slim waist (ice-cream cone or triangle shape), you want to 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. Elongate your body by wearing high heels. Avoid skinny jeans or pants that taper at the ankle, skin-tight clothing, and hight-necked tops such as turtlenecks.
    • 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), then you are fortunate to have naturally wide hips and bottom. Create a balanced look, especially if you have a slim midsection and slender arms, 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.
  4. Find shirts that flatter your body type. Skirts are often more flattering than pants when it comes to making your butt. However, finding a figure-flattering skirt depends on your body shape. Common body types include: hourglass or figure eight, pear or teardrop shaped, athletic or boyish, and ice-cream cone or triangle shaped.[7] Try on different skirts based on shape, length, color, and pattern until you find something that works for you. [9]
    • Pencil skirts or bandage skirts look best on hourglass body types, but should be avoided among pear-shaped or athletic body tapes. These skirts can be dressed up or down. Cotton-spandex skirts are generally more popular with the younger crowd, whereas skirts made of sturdier fabrics look more professional and sophisticated. These skirts are tightly fitted, so they emphasize your curves to the maximum. Pair them with a loose top for a casual look, or a button down or blouse for a more sophisticated one.
    • High-wasted, flared skirts look great on pear shape body types. These cinch in at your natural waist (the thinnest part of your torso) and flare out, making you appear to have a small waist and big hips. These skirts are often called “skater skirts” or “circle skirts”.
    • Rounded skirts with stripes create the illusion of curvier hips and work well on those with a narrow waist and small butt, such as triangular and athletic body types.
    • A-line skirts look good on athletic, triangular, and pear-shaped body types, but should be avoided among curvier or heavier women.

Using Butt-Shaping Exercises

  1. Do butt-shaping exercises. The workouts that will best build your butt are the ones that work your glutes. You use your glutes when you extend your hip and thigh, lift your thigh out to the side, and rotate your thigh inwards. Fortunately, some of the most effective glute toning and strengthening exercises can be done at home with little or no equipment.[10][11] These include: sets of squats, static lunges, butt bridges, lateral lunges, leg extensions, and leg lifts. If you need to bust some fat as well, fit two-minute intervals of intense full-body cardio (running, jumping jacks, jump roping) in between every few sets to keep your heart pumping.
    • If you are a beginner, start with only a few repetitions of different types of exercises, and gradually work your way up. Try to do 3 sets of 5 repetitions every other day. Depending on your comfort level, gradually increase to 3 sets of 10 to 15 repetitions 6-days a week.
    • If you do these exercise regularly (at least every other day), you should begin seeing results in 2 to 3 weeks.
  2. Start with a low-intensity bridge workout. Bridge exercises can not only help you achieve a rounded butt, but also help prevent injuries by strengthening and stretching the muscles in your butt and lower back.[12] Start by lying face-up on the floor. Bend your knees so your feet are flat on the floor. 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 rounds of 10 repetitions per day, taking a short break between each round.
    • Combine this with other butt-building exercises to create a daily workout routine.[13]
  3. Make planks a central part of your workout plan. Planks are a great total-body exercise in that they strengthen and tone your glutes, core, shoulders, and arms.[14] To get the full effect, it is important you do this exercise correctly. For a basic plank, start by getting into push-up position on the floor. Bend your elbows 90 degrees and lower your forearms to the ground. At this point, 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 feet and pull your belly button toward your spine. Straighten your body 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 3 times.
    • Modify this exercise by turning it into a side plank.[15][16] Lie on one side with your legs straight. Bend your elbow 90 degrees and place it directly below your shoulder. Lift your hips and legs off the floor, and hold your body in a diagonal line, supporting your weight on the side of your foot, and elbow and forearm. Tighten your glutes and abs and hold for at least 30 seconds. Repeat 3 times on each side.
    • When doing a basic front plank or side plank, try lifting up one leg at a time 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.[17]
    • 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.[14]
  4. Do single leg exercises such as lunges. Unilateral training where you focus on one side of your body at a time helps with stability, posture, and lets you really focus on one area of the body at a time.[10] Lunges are great unilateral glute workouts and can help prepare and strengthen your glutes for weightlifting exercises such as dead lifts and squats. Like with planks, lunge technique and proper form are key to preventing injury and getting the most out of your workout. For a basic stationary lunge, start by standing upright, relax your shoulders and back, and focus your eyes on a spot directly in front on you (keep them fixed on this point throughout the exercise).[18] Step forward with leg and lower your hips until your knees on both your front and back legs are at 90 degree angles. At this point, 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, but not touching, the floor. Hold for 3 to 5 seconds before returning to your starting position. Do 3 sets of 10 lunges on each leg.
    • Challenge yourself with a walking lunge. Instead of returning to a starting position, push-off with your front foot and step forward directly into a lunge on your opposite foot. Reduce knee strain by taking smaller steps and going slow. The most important thing is technique, alignment, and balance – not speed.[19]
    • Add weight and increase the intensity of your lunges by incorporating bicep curls. Hold a small dumbbell in each hand. As you lunge forward, flex your elbows and curl the barbells to your shoulders.
    • Single-leg squats are another unilateral exercise that strengthens and builds your glutes. Stand on one leg and slightly bend your knee, making sure your knee is aligned with your ankle. Lift your opposite leg to just above knee height. You can extend your hands to help with balance. Push your heel into the floor and hold this position for 10 to 15 seconds. Do 3 sets of 5 to 10 on each leg. Start with shallow squats and try going deeper with each repetition.[20]

Adding Butt Muscle-Mass with Weights

  1. Add bulk through weight training. Once you feel confident doing non-weight training exercises such as bridges, planks, lunges, and running, you can move onto adding bulk to your toned and strengthened butt.[10][21] The best weightlifting exercises for bulking up your behind are squats and deadlifts. If you are just beginning, try squatting and deadlifting the bar before adding weights. Gradually add weights in 2.5 lb increments
  2. Start with basic squats. For a basic squat, position the bar with or without weights behind your neck and across your upper back. Hold it with an underhand grip. Set your feet shoulder width apart and squat down as low as you can go. Stand up and repeat. Do 3 sets of 3 to 5 repetitions. Try adding weight with each repetition.[22]
    • For a braced squat, hold a weight in front of your chest with both hands. Start with your arms stretched out in front of you and your feet shoulder-width apart. While holding your arms and the weight in place, bend your knees and squat down. Keep your back straight and your eyes focused on a point directly in front of you. Do 3 sets of 10 repetitions.[23]
    • For a goblet squat, hold a dumbbell vertically next to your chest. Use both hands to cup the head of the dumbbell as if it was a heavy goblet. Place your feet shoulder-width apart and engage your abs by tightening them. Push your hips back and bend your knees, lowering your body as far as you can go without touching the floor. Keep your back straight and keep your eyes focused on a point directly in front of you. Hold the squat for several seconds before pushing back up to starting position. Do 3 sets of 10 to 15 repetitions.[22]
  3. Round out your weightlifting regimen with deadlifts. Deadlifts provide a total body workout – adding bulk and strengthening your back, butt, arms, shoulders, and thighs.[24] 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 held close to your body. It is also important that your shoulder, trunk, and hips move and rise up at the same speed. As you stand upright, imagine your feet pushing through the floor. Maintain momentum while making sure your movements are smooth and deliberate. Forcefully exhale as you near the top of the lift. Keep lifting until you stand erect in a fully upright position. Your legs should be straight, your knees locked, with your shoulders back and chest out. Keep your arms straight – do not lift the bar above your hips. Take three deep breaths and hold your breath as you descend back down.
    • Do 3 sets of 3 to 5 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.
    • Before starting deadlifts, warm up with 5 to 10 minutes of cardio plus simple dynamic exercises (such as lunges) to get your blood flowing to the skeletal muscles and joints in your upper and lower body.[25]
    • weightlifting should only be performed under professional supervision. They should never be attempted alone. If you feel yourself losing your form, drop the barbell instead of continuing.

Enhancing your Butt in Other Ways

  1. Stand straight and improve your posture. Standing with good posture flatters your body by making you look longer, leaner, and curvier. You’ll find that a straight spine does wonders not only for your booty, but for your shoulders, waist, and back as well. It is important to get in the practice of maintaining good posture when both sitting and standing.[26][27]
    • 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 head 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 cross your legs. You should sit with your shoulders relaxed and forearms parallel to the ground.
    • Avoid sitting for long periods of time as this can cause your gluteal muscles to atrophy.
  2. Focus on your abs and midsection. Having a flatter stomach will make your butt look bigger. To minimize time and maximize results you have to commit to a combination of diet and exercise. The goal is to lose weight in your midsection, but not your hips and thighs.[28]
    • Add abdominal exercises (crunches, leg lifts, planks, etc.) to your butt-enhancing workout regimen. This will strengthen and tone your abdominal muscles, giving your stomach a flatter appearance.
    • Avoid foods such as potatoes (sweet potatoes are fine because they are high in fiber). 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.[29]
    • Eat strategically. This includes consuming your biggest meal after you exercise, eating breakfast every day, snack between meals to keep your appetite in check and your metabolism up, eat slowly and fully chew your food, and avoid white bread and foods that come in a bag or box.
    • Prevent weight gain, especially in the abdomen, by getting 6 to 7 hours of sleep per night.[30]
  3. Consider butt-augmentation surgery. Perhaps the fastest, but most expensive and extreme way to get a bigger butt is to go under the knife. Over 10,000 butt augmentation procedures are performed in the U.S. every year by surgeons licensed by the American Society of Plastic Surgery.[30] Procedures range from an average of $4,100 to $4,500 dollars, and include fat grafting or transfer, buttock implants, and buttock lifts.[31][32]
    • 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.[33]

Tips

  • Be confident and accepting of the body shape your were born with. Some people are genetically predisposed to have a larger butt.
  • 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.
  • Alternate the days you do weightlifting and cardio. On the days you run or bike, do not lift, and vice versa. However, basic butt-shaping and toning exercises should be part of your everyday workout regimen.
  • Find a friend to exercise with and set goals.

Warnings

  • Avoid wearing clothing that is too tight. Not only is this uncomfortable, but it can actually flatten rather than accentuate your butt.
  • weightlifting should only be performed under professional supervision. They should never be attempted alone. Make sure you have a “spotter” on hand to help support or remove the weights if necessary.
  • 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.[34]

Related Articles

Sources and Citations

  1. ↑ http://users.clas.ufl.edu/krigbaum/proseminar/Lovejoy_1988_SA.pdf
  2. ↑ http://www.ncbi.nlm.nih.gov/pubmed/17977473
  3. ↑ http://www.harpersbazaar.com/fashion/trends/g936/clothes-for-your-body-type/?slide=1
  4. ↑ 4.0 4.1 http://www.bustle.com/articles/18524-7-tips-to-help-you-choose-the-right-shapewear
  5. ↑ http://www.dailymail.co.uk/femail/article-2563300/A-bra-butt-Spanx-introduces-new-shapewear-looking-perky-separated.html
  6. ↑ http://www.webmd.com/beauty/style/shapewear-tips
  7. ↑ 7.0 7.1 http://rtv.org/resources/youth-corner/e-fit/body-types/
  8. ↑ http://bodyshapestyle.com/2008/07/30/how-to-make-your-butt-look-bigger/
  9. ↑ http://www.womenshealthmag.com/style/skirt-fashions
  10. ↑ 10.0 10.1 10.2 http://theathleticbuild.com/the-5-glute-commandments-for-a-figure-worthy-behind/
  11. ↑ http://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/
  12. ↑ http://www.shape.com/fitness/workouts/10-best-exercises-women/slide/9
  13. ↑ http://www.shape.com/fitness/workouts/10-best-exercises-women/
  14. ↑ 14.0 14.1 http://www.mensfitness.com/weight-loss/burn-fat-fast/how-to-do-a-plank-a-single-move-for-stronger-abs
  15. ↑ http://www.womenshealthmag.com/fitness/basic-workout-side-plank
  16. ↑ http://www.shape.com/fitness/workouts/10-best-exercises-women/slide/3
  17. ↑ http://30dayfitnesschallenges.com/how-to-do-a-plank/
  18. ↑ http://www.shape.com/fitness/workouts/know-your-basics-how-do-lunge
  19. ↑ http://www.popsugar.com/fitness/How-Do-Walking-Lunge-174913
  20. ↑ http://www.runnersworld.com/workouts/glute-strength
  21. ↑ http://www.musclemag.com/article/add-mass-to-your-ass
  22. ↑ 22.0 22.1 http://www.womenshealthmag.com/fitness/types-of-squats
  23. ↑ http://www.womenshealthmag.com/fitness/types-of-squats
  24. ↑ http://www.muscleandfitness.com/workouts/legs-exercises/deadlift-step-step-optimal-results
  25. ↑ http://www.muscleandfitness.com/workouts/legs-exercises/deadlift-step-step-optimal-results?page=5
  26. ↑ http://www.acatoday.org/content_css.cfm?CID=3124
  27. ↑ http://my.clevelandclinic.org/health/ns_overview/hic_Posture_for_a_Healthy_Back
  28. ↑ http://www.webmd.com/diet/the-truth-about-belly-fat?page=2
  29. ↑ http://www.mensfitness.com/weight-loss/burn-fat-fast/101-ways-lose-your-gut
  30. ↑ 30.0 30.1 http://www.webmd.com/diet/the-truth-about-belly-fat?page=3
  31. ↑ http://www.plasticsurgery.org/cosmetic-procedures/buttock-augmentation.html?sub=Buttock+augmentation+cost
  32. ↑ http://onlinelibrary.wiley.com/doi/10.1046/j.1524-4725.2000.00276.x/abstract?deniedAccessCustomisedMessage=&userIsAuthenticated=false
  33. ↑ http://www.plasticsurgery.org/cosmetic-procedures/buttock-augmentation.html?sub=Buttock+augmentation+risks+and+safety+information#content
  34. ↑ http://www.cbsnews.com/news/report-deaths-from-illegal-butt-injections-may-be-on-rise/

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