How To Make Your Butt Look Bigger Ultimate Guide
This is a question that is often asked, especially for women. Someone with a big butt is undoubtedly based on various goals, including becoming more confident.
People generally do many strategy to get the desired butt size, such as taking drugs, using creams, consuming protein-rich foods and balancing with regular exercise of various movements.
Of course, getting the butt you want can make a person more confident and attractive. The ways, such as workouts, can undoubtedly help, but what types of movements can be done? The following reviews, along with foods that can help butt growth.
10 simple exercise to increase buttocks
- Scissor Kicks
- Weighted Lunges
- Side Lunges
- Single-Leg Bridge
- Squats
- Kettlebell Swings
- Barbell Squat
- Weighted Glute Bridge
- Donkey Kicks
- Plie Squat
General exercises are carried out by everyone. Some ask for help from instructors or do home exercises with limited tools. These two methods are the only options; you can get video tutorials from the internet or read existing movement guides. Here, we summarize ten exercises to get a big butt quickly.
1. Scissor Kicks
In this movement, you can focus on shaping the buttocks, hip area and lower abdomen muscles. To apply this exercise, the following steps, you need to do:
- You are stretching your arms and placing your palms on the floor from a prone position.
- Keep your feet together slightly floating, and make sure they don't touch the floor.
- Move one leg up until it is straight, then lift the legs alternately.
- Do it slowly in 3 sets for beginners.
2. Weighted Lunges
This exercise also focuses the movement on the muscles of the buttocks and the calf area to the thighs. To do this movement, you can start with the following steps:
- Form a standing position by spreading your legs wide.
- Then bring one of your legs forward and both knees.
- After you have done this position, hold it for a few seconds.
- Do it slowly in 5-8 seconds.
3. Side Lunges
Just like the previous movement, focus this movement on the thigh area and buttocks muscles, you can do it with the following steps:
- Standing body position with legs spread apart.
- Then bend the knee of one of your legs forward, hold for a few seconds and do the movement on the leg alternately several times.
4. Single-Leg Bridge
This movement exercise also focuses on the quadriceps and buttock muscles, and you can start with the following steps:
- Get into a prone position with your knees bent.
- Then relax the body and adjust the breath slowly.
- Lift your hips and hold for a few seconds while in the up position.
- Do it repeatedly for good results.
5. Squats
This type of exercise is expected. The main focus is also the formation of the thigh, stomach and butt muscles, do this movement by starting from:
- Standing body position with legs spread apart.
- Position your hands close to your chest, then lower your body to form a squat position.
- Do this movement while controlling your breath, and repeat it several times.
6. Kettlebell Swings
For this exercise, you need an additional tool, namely a kettlebell, to do it. Start with the movement:
- Hold the tool in both your hands in a parallel position.
- Move to push the buttocks out so that the position of the shoulders is lower but still parallel and balanced.
- Move your tool with a light swing up so that your butt muscles feel like they are being squeezed.
- Do it slowly and relax repeatedly.
7. Barbell Squat
This movement also requires additional tools such as a barber, do the following steps to perform this movement:
- Place the tool on the shoulder area, then squat by keeping the thighs parallel.
- Perform the movement by raising and lowering the buttocks to tighten the glutes area of your thighs.
- Because this movement is quite heavy, then do it carefully and slowly.
8. Weighted Glute Bridge
This exercise can also help the development of your butt muscles, pelvic area, and lower thighs. Start by doing this movement:
- Make a lying position and slightly open your leg area.
- Then lift your pelvis up and down after a few seconds.
- Repeat this movement up to 10 times.
9. Donkey Kicks
Start this movement by following these steps:
- The position you like crawling with both hands and your knees to support the body.
- Move one of your feet like a kick, with the sole succumbing to the top.
10. Plie Squat
Start this movement with the following steps:
- Standing body position with legs spread apart.
- Raise your hands up and then bring your palms together.
- Push and pull your buttocks up and down again after a while and do the movement slowly and relax.
There are many other movements which, of course, will also help the development of your ass. You better do it together with friends so that the process of getting a greater butt is you enjoy every process.
Several types of food with important nutrients for a bigger buttocks
In addition to moving, you need to maintain the intake of healthier and nutrient-rich foods because better nutrition will quickly encourage the growth of your buttocks. Here are some very good nutrients for consumption to help your muscle growth.
1. Protein
As we know, that protein helps muscle growth in the human body, and you can increase the consumption of foods and drinks with high protein in your process to get a greater butt. Drinks such as milk and yoghurt you can make a drink when you are doing exercise or workout.
2. Healthy Fats
Fat is an essential component that covers the glutes on your buttocks, making your butt bigger. It must also be balanced with adequate consumption of healthy fats, such as consuming nuts or seeds daily can certainly help the development of your fat and muscle.
3. Carbohydrates
You can add carbohydrates by consuming healthy foods or drinks, which will turn into healthy proteins so that your muscles are tighter and increase. You also need to balance the intake of carbohydrates in your body.
4. Micronutrients
Some types of eating and drinking made from nuts and fresh fruit can produce minerals and vitamins that play a role in maintaining endurance and maintaining your muscle tissue better.
4 Tips To Make Your Buttocks Look Bigger
Maximum results are certainly expected by everyone in getting a bigger and faster butt, of course, not only by consuming food or taking the time to practice. Several other ways are more instant but cannot be permanent. Some tips that you can also do to get a greater butt fast.
1. Create illusions
You can try applying or wearing tighter clothing so that your butt looks bigger due to the push of an object, like tight clothing.
2. Use Pads
Using tools such as butt pads available in various beauty stores, you can buy them and then use them to make your butt look bigger.
3. Reduce waist size
Some people may find it difficult to enlarge the buttocks area, but don't worry, you can also do other ways, such as slimming your waist. With a smaller waist size, your butt will look bigger.
4. Use rub creams
Another way that is also often done is to use a cream, a kind of liquid you can apply to your buttocks so that the liquid seeps in. The content of the cream is believed to have nutrients that also help the growth of fat on the buttocks, so you don't need to take other pills.
Some of the tips above you can apply to form a greater butt. Start by doing exercises and nutrient-rich foods. If it doesn't work, you can try some of the tips above. Of course, the results you get are more instant.
How to make your butt look bigger? You can do exercises and eat healthy foods to help the growth of muscle and fat in your body.