When you think summer fun at the beach, your thoughts will almost always come around to how your body will look in that bikini.
You want to work on getting your bum thicker and sexier without all the sweaty exercising, too. Who wants to spend hours in the gym focused on one body part?
Having a nice toned, and big (but not fat) buttocks just in time for the beach can feel great, and we’re here to offer you some tips on how to get it without having to work out – and fast!
While you should be working out for a slimmer and trimmer you overall, we have a few ways you can increase the size of your bum without tons of effort.
Want Attention From the Opposite Sex?
One way to do it, is to craft yourself some buns of steel. Butts have been, are, and always will be, sexy – and having a nice one will get you some very positive attention and most likely many secret admirers.
If you’re a guy, you need to understand that women do like men’s butts, probably a lot more than they let on!
If you’re a girl, then just trust me. I have a sneaking suspicion that guys definitely like female butts. I highly doubt that a nice booty would ever not be appreciated, and its not unheard of for a fantastic butt to even get its owner noticed from across a crowded room.
“Does my butt look big in this?”
Remember when women used to be worried about their bottoms looking too large?
Seems like an age ago, right? These days though, it is all about dat booty – and the bigger and more bootylicious, the better.
Your Exercise Routine for Getting Bigger Buttocks:
Instructions: Perform each exercise continuously without taking a break in between. After the stated time switch to the next exercise. You should use some type of weights or resistance while doing each exercise, although optional. In order to see the best results, use heavy weights. Resistance will help you build more muscle faster and get a bigger butt faster. Try this routine just once and you’ll see how effective it is for working out you booty and making it more perky and rounder after just 1 workout! Now, imagine how good it will look in 2 weeks!
- 1 Minute – Stretching Exercise for your Hips and Butt
- 1 Minute – Butt Bridge for Bigger Glutes
- 1 Minute – Side Leg Raise for a Bigger Butt and Sexier Hips
- 1 Minute – Side Lunges for Defined Thighs and Butt
- 2 Minute – High Step Ups for a Bigger Butt and Shaped Thighs
- 30 Seconds – Warm Down/Stretching
Instructions: Perform this Hip Stretch Exercise for 1 Minute on each side. Stretching is a very important part of exercising. It helps you maintain flexibility and minimize the possibility of injury. Stretching helps to warm up your muscles. This stretch will help your hips and glutes warm up. Stretching will also help your butt muscles heal faster so you’ll be sure to get a bigger butt in 1 week or faster.
Butt Bridge Exercise for a Bigger Bottom
Instructions: Perform the Butt Bridge Exercise for 1 Minute. You can use different variations and use different resistance types to make it harder and more effective. Remember to squeeze your butt. If you have trouble squeezing your booty cheeks you just need to work your booty a little more. Soon you’ll be able to squeeze your glutes tighter during exercises because you have more control over your buttock muscles. Have trouble performing the one legged butt bridge to help you get a bigger butt? Simply use both legs and eventually you’ll be able to just use one leg.
Side Leg Raise for Wider Hips and a Bigger Butt
Instructions: Perform the side leg raise exercise for 1 minute on each leg. The side leg raise will help you target the sides of your butt to help you have a more defined silhouette and hips to blend with your bigger butt. Use a band or leg weights to make the side leg raise more challenging. You can perform the side leg raise standing up as well.
REST for 30 Seconds
Side Lunges for a Bigger Butt and Wider Hips
Instructions: Perform the side lunge exercise for 1 minute in each direction. These are great for building and lifting the buttocks and defining your hips and waistline.
High Step Ups for Bigger Stronger Buttocks
Instructions: Perform these high step up exercises for 2 minutes using each leg. These may be a little challenging at first but they’ll really help your booty! The higher your platform the more it targets your buttocks to promote them to grow bigger. Be sure you are using a steady platform..
Warm Down Repeat the Hip Stretch
When exercising for a larger bum and using resistance, your body is mainly using Carbohydrates and Proteins. Consuming .8g of carbohydrates per 1 kilogram of body fat and .2-.4g of protein per 1 kilogram of body fat daily are typically suggested. If you are using a lot of resistance and going hard (you might already be pretty athletic so you’ll use more resistance), then you’ll want to increase your intake slightly. Within 30 minutes after your workout, however, you should consume 1/4 of your daily total in carbohydrates and 10-30g of protein.
Does this work in making your buttocks bigger fast? Yes! Do it! Go Now! Don’t Procrastinate! If you can set aside 10 minutes, you can get a bigger booty. If you do this 10 minute workout for your butt 3-4 times a week, you will begin to see results within 2-3 weeks. If you add resistance you’ll get bigger better results! The absolute best exercises to get a big booty. Try it just once and the next day you’ll notice your booty a little higher and rounder. Imagine how your butt will look in a mere 1-2 weeks!
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Once you replace negative thoughts with positive ones, you’ll start having positive results.
Different Supplements for Wider Hips, a Bigger Butt, and Smaller Waist: Learn about the different type of natural curve enhancement supplements there are and picking the right enhancement supplement for you.
Easy Workout for Getting Wider Hips Naturally: Use this simple workout 1-2 times a week to see wider hips and rounder hips in 1-2 weeks.
What Foods Help you Get a Bigger Butt?: Unlock these foods and add them to your diet to naturally promote better curves and a bigger butt.
Q: Does Working Out Make Your Butt Smaller?: Yes and No. It all depends on using the right exercise. Some have the opposite effect if you want to get a bigger butt. Try this…
Top Rated Bigger Butt, Wider Hips, and Enhancement Pills
One of the easiest ways to increase the size of your booty is to practice better posture. It’s good for your back and gives your butt a lift.
This is true whether you’re sitting or standing. When your hips are tucked under, it keeps your booty shifted down when it should be lifted.
It increases the strength in your hip muscles and your core, which is always important for proper posture.
Weak posture doesn’t show off your assets to their best potential. It makes your entire body look slumped and incredibly unattractive.
Even the most beautiful person in the world looks defeated and depressed when they walk all slumped over with bad posture.
Instead of wearing saggy panties that would fit better on your granny, you can wear snug, supportive garments that will work to keep your butt from sagging.
Gravity can be incredibly detrimental to your body parts. Head to work with supportive garments that will train your booty to stay upright and lifted.
Day after day, your butt will stay lifted and firm without sagging. If you can keep your butt lifted as you age, you don’t even need to worry about gaining a bigger booty at all.
Tight undergarments like Spanx have a few benefits. They’ll keep your booty smooth when you’re wearing work clothes.
Pantyhose and Spanx are the key to a smooth, shapely booty in your business attire. That’s 8-10 hours a day of supportive lift in your backside.
We recommend paying extra attention to your blood flow when you’re wearing supportive underwear.
Remember that if it doesn’t feel good in any way (ie. it feels too tight in the wrong places), don’t suffer through it.
If you remember what corsets and high heels did to women, keep this in mind with your booty. You don’t want to restrict blood flow for too long.
At the same time, some supportive underwear might even stimulate blood flow to that area. All we are saying is pay attention to how your bum looks and feels while wearing it.
Exfoliation and Healthy Skin
Along with increased blood flow to the area of the butt, you can revitalize, lift, and tone the skin with personal massage and exfoliation. It’ll leave your skin healthy and toned.
Dry brushing has incredible benefits of stimulating blood flow to the area. This is great exfoliation for the skin.
You can make your own scrub with coffee grounds, sugar and essential oils that will soften and firm at the same time.
The caffeine in the coffee grounds will actually firm and tighten your skin.
It’s a natural way to lift without exercise. Plus, you’ll end up with smooth skin if you plan on wearing a thong on the beach.
Butt Enhancement Creams
There is a divergence of views when it comes to using butt enhancement creams. The question of ‘does it work?’ still hangs in the air for most people.
The fact is, there are many butt enhancement creams that fail to keep their promise but there are also others that truly work.
When searching for a butt enhancement cream, its better to use naturally made creams. They are the most effective and have lower risk of side effects.
Butt enhancement creams are applied to the skin the same way you use a body lotion, only that you apply them to your booty alone (except you want to see fat in other areas of your body).
Ideally, the cream contains ingredients that would be absorbed into your blood stream and transported to your muscle cells.
Foods for a Bigger Booty
Its impossible to think of having a bigger, more firm booty without putting your diet into consideration.
The reason is quite obvious, your muscles grow mainly because they are fed with nutrients.
Every other external activity such as exfoliation, wearing supportive dressing and practicing good posture are aimed at improving what good nutrition does, they are not a substitute for a good diet.
The main areas that you’ll be focusing on for a bigger booty is the gluteus maximus and the fat on your butt and hips. To increase your gluts, you’ll need to work on both of those things.
While you might think that eating processed junk foods will instantly put more fat on your booty, it is more likely to hit other areas of the body first.
There are some foods that will work to increase the muscles of your booty, without giving you unwanted fat in other parts of your body.
Muscles make the difference between a firm booty and one that is not very firm. To have a firm booty, you would need to develop your booty muscles.
Protein is a great muscle builder. It contains amino acid, which is what your muscles need to grow and develop. When you make eating high protein foods a habit, the result would definitely show on your booty.
Lean proteins like chicken, turkey, and fish are terrific sources of protein for the bigger butt that you want.
It’ll give you the nice, round, firm shape instead of packing on fat to the region.
Protein shakes are a great source of protein. It’s the same shakes that body builders use to pack on the muscle.
The fact that proteins are the building block for a firm booty does not mean taking excess protein in a day would increase your results by the same measure. It could actually do the opposite.
There is a limit to the amount of protein your body can process per time, the excess protein is usually not useful to your body. Research has shown that this excess protein is the cause of booty fat in many women.
Complex Carbs and Good Fats
For many years, carbohydrate rich foods have been seen as sources of energy and nothing more. But scientific research in recent times has progressively revealed the vast importance of carbohydrate to the human body.
Taking high carbohydrate food increases the release of insulin in your body.
The insulin released helps to quickly transport nutrients to cells where they are needed – including the cells of your muscles, making the muscles to have an almost instant access to nutrients.
This alone leads to rapid development of the muscles. In order to maximize the benefits of protein and carbohydrate, it is best you eat carbohydrate and protein rich foods daily.
When you are trying to figure out the good carbs from the bad ones, think about the whole foods versus the processed ones. You don’t want white, processed bread, but you do want whole grain breads.
Choose sweet potatoes instead of potato chips. Good fats are olive oil, nuts, and seeds. A few provide protein as well as good fats, too.
When you slim down with a good diet, your booty will often look bigger when compared to a small waist.
Finally, as a last resort, you can choose supplements that will target your booty.
Booty enhancing supplements are designed to contain the right proportion of nutrient needed to give you a round, curvy butt.
There are many of such supplements out there so it can be quite a challenge to pick the one that is best for you.
If you are in the market for booty enhancement supplements then it’s better you go for estrogen rich supplements.
These type of supplements heighten the production of estrogen, the growth hormone responsible for the growth of butt and breast in women. Here are two great estrogen based supplements you can use today.
Pueraria Mirafica is a medicinal plant that originated from Asia.
Early usage of this plant is traced to as far back as the 13th century where it was used locally to treat various ailments.
With the emergence of modern science, Pueraria Mirafica is modified to meet more health related challenges.
The roots of this plant contains phytoestrogen, a plant hormone that behaves like the estrogen in women. Phytoestrogen is used as a supplement to enhance the development and size of both the breast and booty.
Vegetarians can take Pueraria Mirifica pills, which is a plant extract that has phytoestrogens. That’s plant estrogen. We recommend these by Barlowe’s Herbal Elixers.
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- Pork Meat (pork loin, tenderloin, centre loin & ham)
FREE NUTRITION GUIDE
Eat Right for a Flat Tummy
While Growing a Bigger Booty
- Deer / Moose / Elk / Caribou
Protein Content Guide
- Hamburger patty 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams
- Most cuts of beef – 7 grams of protein per ounce
- Chicken breast, 3.5 oz – 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 4 oz – 35 grams
- Most fish are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish
- Tuna, 6 oz can – 40 grams of protein
- Pork chop, average – 22 grams protein
- Pork loin or tenderloin, 4 oz – 29 grams
- Ham, 3 oz serving – 19 grams
- Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
- Bacon, 1 slice – 3 grams
Eggs and Dairy
- Egg, large – 6 grams protein
- Milk, 1 cup – 8 grams
- Cottage cheese, ½ cup – 15 grams
- Yoghurt, 1 cup – usually 8-12 grams, check the label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup – 6 -10 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Soybeans, ½ cup cooked – 14 grams protein
- Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
- Peanut butter, 2 Tablespoons – 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 8 grams
- Flax seeds – ¼ cup – 8 grams
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FREE NUTRITION GUIDE
Eat Right for a Flat Tummy
While Growing a Bigger Booty
MedlinePlus Medical Encyclopedia.