How To Get a Bigger Butt

Wondering how to get a bigger butt naturally or in a week? Here is our detailed guide to help you achieve your goal for the firm, curvy and beautiful booty.

Women worry a lot about their booty and many times complain that it is too saggy, too small, too floppy, or even too firm, but all these questions are summarized by only one important thing. Getting a bigger booty. Don’t worry we got the perfect instruction for you!

All the motivation and activities that you need, to engage in order to get the ideal Brazilian butt, is here. Any woman, regardless of your age, can get the perky posterior.

This can be achieved by doing particular exercises and eating a certain diet, which will be discussed below.

If that is not enough and you really want to have a perfect, curvy booty then you can also consider taking some medication or even undergoing a surgical procedure. All these methods will see you through to the best booty size of your dreams. But we do not recommend undergoing a surgical procedure as it is not the natural way.

If you badly want a bigger booty, then you have to put an inordinate focus of importance on your rear part. Then later demonstrate this by placing a lot of emphasis on your rear ends as your priority during workouts. In fact, you can spend 30 minutes in every workout session only working on the rear end muscles.

You should also note that you should have your concentration on your butts in a workout and not to squeeze the last 30 minutes of your workout session for your booty.

You should dedicate the whole workout solely for your buttock muscles. Though it looks tough we will guide you with few results oriented easy workouts.

Therefore, it is pretty clear that there are no secrets to making your booty bigger, but to work your butt off.

For you to achieve this, you need to work smart in the sense that all your focus and energy should be on your rear end, instead of making it an extra workout after you are exhausted from working on other parts of the body.

In this case, smart means using the elements in a workout program specifically made to reconstruct your butt muscles correctly. You are required to offer progressive strength overload and enough workload for you to convince your butt that you need some change. As well as for any part of your body to be reshaped or reconstructed, you need to mind what you eat.

Your eating habits are reflected by the appearance of your body and it is also true with your booty.

For women, the butts are the area where fat starts to build up in your body and therefore, this area is mostly prone to cellulite.

However, by exercising in order to burn calories and regulating your nutritional practices, you will continually and systematically able to lose fat in the body.

The butt workouts shape, tone and make your butts muscles firm. You should ensure that you have a mindset of success when engaging in this butt training.

You should have a visualization, self-esteem and goal setting as these are important elements to getting a perky posterior.

This article will provide the knowledge, the physiology, the eating plan, the mental strength, the strategies and the workouts to claim a bigger butt.

Understanding Butt anatomy

There are numerous things in a woman that are interesting to think and learn about and of them is the female buttocks.

While eliminating the breasts, the buttocks are the parts where most fat accumulates.

Female booty also defines whether a lady is curvaceous or not and for this reason, many women get happy when this part has larger muscles and gets bigger.

Let’s dig deeper beneath the cellulite and learn the anatomy of the butt.

Gluteus Maximus

This is the group of muscles that is the largest in your body. It consists of the larger part of your butt.

Glutes play some key roles in your body, which are extending, spreading and turning your legs. Gluteus Medius and Gluteus Minimus collaborate with Gluteus Maximus in order for those key roles to be a success. They also provide you with a cushion to sit on.

This is like a muscle that looks like a pork chop, which is located close to the outside part of the pelvis.

Its main function is to ensure that there is stability in your pelvis when you are off balance or during a walk. This is a stabilizer muscle that if you lacked it, you would stagger all over like an alcoholic who is not reformed.

Gluteus Minimus

Just like the name suggests, it is the smallest glute muscle from the three.

It is located immediately below the Gluteus Medius muscle. Its function is to help the Gluteus Medius muscle to keep you stabilized and in balance.

These are the three butt muscles that exercise works on to make them firmer, bigger and to give them a shape.

By utilizing the muscles, your whole body becomes stronger, conditioned and well. You should, therefore, ensure that you utilize the muscles by turning, extending and spreading them a lot during exercises and when walking. Otherwise, they will only get a free ride despite being the largest skeletal muscles of your body.

When you stop using the muscles, they become too relax and shut down. Activities like watching TV, sitting at a computer and just walking around the kitchen, do not help to utilize these muscles.

Once these muscles retire, other muscles which are weaker and smaller take over the glutes’ roles. This makes these smaller muscles to be burdened. The muscles likely to be burdened include hamstrings and the erector spinae.

This results in unhealthy conditions and bad body shapes. To correct this, you must ensure that you do exercises that work on your butt to strengthen them as unused and weak butts gives you a folded and saggy look while strong glutes help you achieve round, shapely and perky. This is how exercises give you a bigger butt.

Ways of making your butt bigger

If you hit the glutes gradually when exercising from all angles, fueling the muscle cells growth and providing the progressive overload, you will be able to reconstruct your booty and can make it even bigger. There are several ways of making your booty bigger.

They include;

  • Exercises
  • Diet
  • Surgeries
  • Medicated pills and supplements

Exercises to get bigger booty –

Double leg glute bridge

This is where you bend your legs from a supine position, then push through the heels and then raise your hips into the air.

Double leg glute bridge

Once you extend your hips fully, tense your glutes, hamstrings and spinal erectors. The greatest muscle activation should be felt in the glutes. Your lower part of the body should not be overarched.

The down and up movement should be done up to the hips only. You should then hold for around a minute for the effect to be felt in the glutes.

Side-lying clam

Side-lying clam

By lying on your sides, move your hips for about 45 degrees while your heels touch each other. By contracting the Gluteus Maximus in order for the muscles to rotate externally, lift the left. For a minute, hold the extended position without twisting your spine.

Bird dog

Being in a position of all fours, take your left arm up by lifting it. At the same time, kick your right leg backward.

bird dog workout for bigger butt
  • The rear leg should be parallel to the floor and your spine should be kept natural.
  • Do this for a minute without releasing your muscles and then repeat this using your other leg.

Single leg glute bridge – foam roller

Raise your hips in the air with one centered bent leg from a supine position.

The leg that is not working should be kept resting on a foam roller. Then tightly tense you glutes without rotating or shifting your core.

Single leg glute bridge – foam roller

At this point, your gluteus maximus should be the one in charge of lifting your lower part of the body to the air. The lower part of your back should not do any work.

After holding for one minute, do the same with the other leg.

If you do these exercises oftenly, there is no doubt that you will have bigger booty with time, as you are making use of your glutes. Repeat each of these procedures on a daily basis and this will take you to the desired results.

Diet to get bigger booty

You need to know that there is no particular food that is specifically meant to make your booty bigger.

However, there is a manner that you can eat your food to help you grow your butts. While doing exercises, your buttocks grow through two ways;

The resistance phase

This is the activities you do while exercising and the gradual stimulus used to increase growth

The recovery phase

This refers to what you do after exercising in order for proper buttocks growth to be exercised.

In the case of diet, it belongs to the recovery phase as what you eat matters when growing bigger buts.

After engaging in strenuous exercises that involve your buttocks muscles, the cycle that comes next is the repair cycle, which targets the torn muscles during the exercise.

Therefore, there is a need to take foods that your body needs in the process of making our butts bigger.

Take the following foods to ensure that your maximum the growth of your butts as much as possible.


This is the main food that will help you build your muscles.

duringYou will need to take more proteins as this class of food contains the building blocks for overall body growth & muscles. Therefore, every meal you eat should have a source of proteins. Every meal should contain 15-30 grams of protein. Protein shakes are highly recommended after you complete your workouts and during the meals. To build awesome buttocks, consider the following protein sources.

  • Turkey
  • Cottage cheese
  • Skinless chicken breasts
  • Eggs
  • Protein powder
  • Tilapia
  • Salmon
  • Tuna
  • Most lean cut meat
  • Soya nuts
  • Legumes and beans
  • Steak
  • Vegetable burger
  • Any fish that is not fried
  • Extra extra lean ground beef


This class of food gives you energy. You definitely need energy while doing your exercises and therefore, your meal should have some energy source. The following carbohydrates are healthy for the growth of your buttocks.

  • Brown rice
  • Oats
  • Coos Coos
  • Low sugar breakfast cereal
  • Sweet potatoes
  • Weetabix
  • 100% whole grain bread


Fats are not responsible when you become fat, rather, bad foods and calories make you fat.

You need fat sources that are healthy in this journey of making your booty bigger and giving your body a better composition.

Healthy fats include the following;

  • Extra virgin olive oil
  • Fish oil or fat
  • Peanut butter
  • Nuts
  • Almonds


Vegetables are rich in nutrients and antioxidants which are important for your overall health.

The following are vegetables that you can take without fear.

  • Tomatoes
  • Spinach
  • Kales
  • Broccoli

If you are not taking the above foods, start mixing, adding and replacing them in your diet to enhance the growth of your buttocks muscles.

This is because they will lay down materials that your body needs to grow the muscles. Proteins are key when making your butts bigger.

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Surgical procedures to get bigger booty –

This is a quick fix route, but very expensive.

You need to make up your mind in order to take the risk. Butt augmentation procedures like gluteal implants are mostly common with celebrities.

Some of the procedures involve a pad being inserted under your skin in order to offer a quick lift. Other cosmetic surgeries of the butt include fat being injected into your buttocks.

Brazilian butt lift is still another surgical procedure that can work to grow your booty. Sometimes, these procedures can be dangerous, so you need to make an informed decision when undertaking them.

Pills and supplements

There are numerous supplements and pills specifically made to help your booty grow bigger. Most of these medications contain a big fraction of phytoestrogens, which are referred to as natural estrogen. There is a direct correlation between curvaceous women and estrogen. Other medications play the role of adjusters in order to balance the bigger butt hormones that occur naturally, which might be imbalanced resulting in impending results.

From the information above, it is clear that building curvy booty is not difficult and the process does not have to be stressful or hard.

On the other hand, it is a journey that is full of fun and a lot of knowledge is gained.

You just need to follow the information above to make your booty bigger within a short period of time, maybe even in a week.

Doing butt growing exercises and workouts is the main secret to achieving the goal. As this is a natural process to do things; results are long lasting, rewarding & more impressive. Diet is also a key part of your journey and you should pay close attention to it.