How To Get A Bigger Bum Without Exercise Or Surgery

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The gluteus maximus is the largest muscle in the man body and it gives your butt its shape.^[1] if you lot want a bigger butt, there are things you lot can do to enhance and enlarge your butt in a short period of time. Techniques range from immediate (improved posture and corrective options such equally clothing), to a few months (exercises that target your waist, hips, and thighs), to fast and permanent (corrective surgery).

Things You lot Should Know

• Do butt-shaping exercises like squats, lunges, bridge lifts, planks, and deadlifts. Endeavour walking lunges and leg squats for an added challenge!
• Wear pants, skirts, or dresses that are fitted effectually your butt, making your waist wait smaller while enhancing your hips. Add together shapewear under your clothes.
• Improve your posture and lose weight to brand your butt look bigger than your waist, focusing on high-protein and cobweb diets.

1. 1

   Exercise squats. Stand with your anxiety shoulder-width apart. Bend your knees and slowly lower your butt towards the ground, as if you're going to sit in a chair. Get as low as you can without bringing your butt below knee level. Hold for a few seconds at the everyman point, then slowly raise yourself dorsum upwardly.

   • Practise 3 sets of 10 to 12 repetitions.
   • Squats are 1 of the best exercises you tin can exercise to build upwardly your backside, so make sure to include squats in your strength training routine.
   • If squatting with your bodyweight solitary doesn't experience hard, and so add together some weights. Hold a barbell with both hands and residual it across the dorsum of your shoulders while you squat.

2. 

   2

   Exercise single leg squats for more than intensity. Stand on one leg and bend your knee slightly, making certain your knee does non go by your toes. As yous do this, elevator your reverse leg to but above knee height. You tin extend your hands or hold onto a wall or sturdy chair to help with balance. Button your heel into the floor and hold this position for 10 to xv seconds.^[2]

   • Do 3 sets of v to 10 on each leg.
   • Get-go with shallow squats and try going deeper with each repetition.

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3. 

   iii

   Do lunges. Stand with your shoulders back and your feet most shoulder-width apart. Footstep forward with ane leg and lower your hips until your knees on both your front end and back legs are at ninety degree angles. Make sure your front knee is positioned directly in a higher place your talocrural joint – pushing your knee over your talocrural joint tin cause muscle strain. Agree your back knee just in a higher place the floor, just non touching it. Agree your torso in this position for three to five seconds before returning to the starting position.

   • Do 3 sets of ten lunges on each leg.
   • Add weight to increment the intensity of your lunges. Concord a small dumbbell in each hand to brand this exercise harder and intensify the forcefulness preparation benefits.
   • Lunges can help set and strengthen your glutes for more than intense force grooming exercises, such equally deadlifts and squats.

4. 

   four

   Challenge yourself with a walking lunge. Instead of returning to a starting position afterward a standard lunge, push button-off with your front end human foot and footstep forward directly into a lunge on your opposite foot.^[3]

   • Do 3 sets of ten lunges on each leg.
   • Reduce knee joint strain by taking smaller steps and going slow. The nearly of import thing is technique, alignment, and balance – not speed.

5. 

   5

   Include span lifts. Lay downward on the floor facing upward. Bend your knees and so your feet are flat on the flooring and about shoulder-width autonomously. Raise your hips while squeezing your butt so yous class a straight line from your shoulders to your knees. Concur this position for three seconds, and so lower your body to the starting position.

   • Exercise three sets of 10 repetitions twice per calendar week, taking a short break between each round.
   • Bridge exercises assistance y'all achieve a rounded barrel, and may besides aid preclude injuries by strengthening and stretching the muscles in your butt and lower back.^[iv]
   • To make this do harder, lift one pes off the basis and extend your leg so that information technology is above your hips. Then, elevator using only one leg.

6. 

   6

   Try planks. Become into push-up position on the flooring. 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 below your shoulders, and coil your toes under your feet and pull your abdomen button in toward your spine. Straighten your body and then that it forms a straight line from your heels through your spine to your neck and head. Finally, appoint your core and butt past flexing (tightening) your abdominal muscles and glutes. Hold this position for at least xxx seconds and and then relax.

   • Echo the exercise 3 times.
   • Planks are a great total-body exercise that strengthen and tone your glutes, core, shoulders, and arms.^[5]
   • Try lifting up one leg at a time while y'all are in the plank position and holding information technology for v to 10 seconds. Incorporating leg lifts into your plank do will give your glutes an added workout.
   • Avoid injury by doing this exercise on a yoga mat or carpeted surface.^[half-dozen]
   • Planks are a groovy way to piece of work-upwards to weight preparation. Once you tin can hold a plank for one to two minutes, you are in practiced shape to showtime heavy weight exercises.^[7]

7. 

   seven

   Do deadlifts. Place the bar with or without weights on the flooring in forepart of yous. Inhale deeply and squat down. Pull the weight off the floor by straightening your legs, making sure your back stays apartment, your arms are direct, and the bar is close to your trunk. Your shoulders, trunk, and hips should motility and rise up at the same speed. Equally you stand upright, imagine your anxiety pushing through the floor. Exhale equally y'all 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 artillery straight and do not lift the bar above your hips. Have a breath at the peak and then exhale every bit you slowly lower the bar back downwardly.

   • Do three-v sets of vi-10 repetitions. Try going directly from one repetition to the next. If you take to take a pause, do it for but a few seconds. You can take a longer break (1 to 2 minutes) in betwixt sets.
   • Do not bounce the barbell when setting it down on the floor. Finish as the plates brand contact with the basis.

   Proficient TIP

   Tiffany Stafford is a Certified Personal Trainer, Holistic Nutritionist, and the Owner of LifeBODY Fitness, a personal preparation and small group training studio based in Hillsboro, Oregon. She has over 15 years of personal training and coaching feel. She specializes in wellness training, life coaching, and holistic nutrition instruction. She earned her personal preparation certification from the National Academy of Sports Medicine (NASM).

   

   Proficient Trick: When standing support in the deadlift, imagine that someone is holding you past your hips and to keep your back direct while you stand back upwards. This is the proper class and will forbid whatever injuries from happening.

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1. 1

   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.

2. ii

   Define your waist with the vesture you choose. Choosing vesture that makes your waist appear smaller will brand your hips and barrel expect bigger. Attempt wearing a fitted clothes, skirt, or pinnacle to emphasis your waist, or try wearing a belt around your waist.

3. 3

   Wearable shapewear under your clothes. You lot can habiliment shapewear and torso slimmers nether habiliment to smooth out your thighs and/or midsection, and create an hourglass figure.^[eight] Shapewear tights and shorts may also aid. Y'all can mix and friction match shapewear to emphasize – or de-emphasize – different parts of your body.^[ix]

   • Pieces that slim your thighs and tummy without compressing your rear lend themselves to creating the await of a more toned, rounded butt.
   • Purchase shapewear designed to flatten your midsection while lifting and separating your butt cheeks, giving your barrel a larger, perkier appearance.^[10]
   • Do non purchase shapewear in a smaller size. Not only will you have difficulty plumbing fixtures into information technology, only too-tight shapewear can lead to health problems.^[11]

4. 4

   Cull flattering clothing that is fitted around your butt. Flaunt what you've got with pants, dresses, and skirts that are fitted around the barrel, 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 torso type can also assistance.^[12]

   • If you have a big bust but slim waist (ice-foam cone or triangle shape), minimize the bosom while cartoon attending to the hips and butt. Cull 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, besides as skin-tight clothing.
   • If yous accept a boyish or athletic body type, attempt 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 accept some embellishment – such every bit embroidery or beaded design – on the dorsum pockets. Avoid oversized or baggy tops and bottoms.
   • If you are smaller on superlative but larger on the lesser (pear or teardrop shape), try to create a balanced look by wearing bottoms that sit down at the waist. These include empire-waist dresses, A-line skirts, and wrap dresses. Avert 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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1. ane

   Improve your posture. Standing with good posture does wonders for your haul, 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.^[xiii]

   • When standing, balance your weight on the balls of your feet, continue your knees slightly aptitude, 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 forepart of your knees, maintain a small gap between your thighs, and avoid crossing your legs. You should sit down with your shoulders relaxed and your ears, shoulders, and hips lined upwardly.
   • Avert sitting for long periods of time as this tin crusade your gluteal muscles to atrophy.

2. two

   Lose weight to make your butt expect bigger compared with your waist. If your waist is slimmer, then your butt will await bigger, and then 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 proficient fats like those found in salmon, nuts, and olive oil.^[fourteen]

   • Eat breakfast every solar day, snack on fruits and vegetables between meals to keep your appetite in check and your metabolism upwardly, eat slowly and chew your food well, and avoid white bread and foods that come in a handbag or box.

3. three

   Consider butt-augmentation surgery. Having plastic surgery can get yous the results y'all want if diet and practice alone do not seem to help. Nevertheless, this is an extreme and expensive option. Procedures range from $4,300 to $4,900 dollars on boilerplate, and include fat grafting or transfer, buttock implants, and buttock lifts.^[15]

   • Plastic surgery should merely be considered once all other options accept been exhausted, and should merely exist performed in a sterile environment past a licensed medical medico.
   • Complications of barrel augmentation surgeries include infection, bleeding, nerve damage, scarring, implant rupture, blood clots, deep vein thrombosis, asymmetry, and other risks.^[16]

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Add New Question

• Question

  How tin I hands become my butt fatter?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

  Certified Fettle Trainer

  Skillful Answer

  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.

• Question

  Will all of these things work the same for boys?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

  Certified Fitness Trainer

  Proficient Respond

  Yep, they will. Boys can become very similar results doing the aforementioned exercises.

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• Before strength training, warm up with 5 to ten minutes of cardio plus unproblematic dynamic exercises (such as lunges) to get your blood flowing.^[17]

• Be patient. While clothing and good posture can make your barrel await bigger in a matter of minutes, the furnishings from exercise and weight loss may have several weeks to several months.

• Avert doing forcefulness grooming exercises daily. Give your muscles at least 1 day to rest betwixt workouts.

Evidence More Tips

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• Avoid wearing clothing that is likewise tight. Non only is this uncomfortable, merely it tin can actually flatten rather than accentuate your butt.

• Never lift weights alone. Always make sure someone is there to spot you lot.

• Several deaths have been reported past individuals injecting themselves with homemade fillers. Never try surgery at home. Always contact your general practitioner for a reference to a reputable plastic surgeon.^[18]

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Article Summary X

While there's really no fast mode to get a bigger butt, you tin make your butt look better by continuing you lot're your dorsum straight and your shoulders pulled back. Additionally, you can habiliment clothes that fit snugly effectually your butt or have detailing on the behind that describe attending to it. Yous should besides first doing exercises that target your butt muscles, like squats and lunges, and then they'll get bigger over fourth dimension. For the all-time results, try doing three 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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