Let’s face it: a curvaceous bum has a lovely appearance. But it’s not just aesthetically pleasing; the backside houses the largest muscle group in the body. They are called glutes. They help you walk, sit, and perform essential functions. Therefore, it’s advantageous to enhance this area. In this article, we’ll discuss ways to get a bigger bum.
1. Nutrition that Helps Get a Bigger Bum
If you want to know how to get a bigger butt, it starts with what you eat.
What you put into your body directly affects your results. Ensure you’re fuelling your body with enough complex carbohydrates, healthy fats, and protein to support muscle growth. Chicken, fish, nuts, avocados, brown rice, and sweet potatoes are great food options to add to your butt-building diet.
Remember to drink plenty of water, too!
2. Get a Bigger Bum with Resistance Training
Want to know how to make your butt bigger fast? Then pull those resistance bands, baby! You can target and strengthen your glute muscles using weights and resistance along with exercise.
How to get a bigger butt with exercises:
Glute kickbacks: Start on all fours and extend one leg back, keeping your knee bent. Squeeze the glutes at the top of the movement.
Single-leg deadlifts: Stand on one leg and lean forward, reaching for the ground with the opposite hand. Make sure to keep the knee of the standing leg slightly bent and engage the glutes.
Cable pull-throughs: Stand facing away from a cable machine, holding the cable in both hands. Take a step forward and lower your hips as you pull the cable through your legs, engaging your glutes.
Aim for 2-3 days per week. Start with lighter weights and gradually increase the resistance as you progress. You will notice improvements in the size and shape of your bum when you include these exercises in your regimen.
Stretching is the unsung hero of fitness. Before diving into your booty-building routine, take some time to warm up and stretch. Stretching helps increase flexibility and reduces the risk of injury. Focus on stretching your glutes, hips, and legs to get your muscles ready for the workout. Similarly, stretch after the workout to reduce the pain and loosen up tight muscles.
4. Glute Activation Warm-up
If you want those big butts, then start your training with a glute activation warm-up! Warming up the glutes before exercise activates the muscles for better engagement. Whenever you do this, it also reduces injury risk during resistance training exercises.
Some great glute activation exercises include banded squats, clamshells, and fire hydrants. Spend 10 minutes on these exercises before moving on to your resistance-training exercises.
A proper glute activation warm-up helps you see better results, so make sure to add a glute activation warm-up to your routine today.
5. Focus on Form to Get a Bigger Bum
Focus on your form to get a bigger bum. That kind of rhymed. No? Okay.
Anyways, the point is, you’re wasting your time if you’re performing exercises with the wrong form. If you’ve exercised with little to no results afterward, it’s likely because you’re doing it wrong.
In addition, you can also get seriously injured if you overdo it, so take your form seriously. Learn the proper mechanics of an exercise before you begin. As a result, you’ll be able to engage the glutes, leading to maximum growth.
6. Rest and Recovery
If you want to know how to make your butt bigger, rest is one of the most crucial steps.
Rest days are when the repair and building-up processes take place after intense workouts, so don’t skip them. Take a day or two off between booty-building sessions.
Make sure to stretch and foam roll to keep your muscles in tip-top shape. Trust me because your booty will thank you.
7. Incorporating Variation and Progression
Variation is the key to keeping your booty-building journey exciting and generating results. So, mix up your exercises and increase the weight or resistance as you get stronger. You’ll undoubtedly see faster and more noticeable results when you’re constantly challenging your muscles. Keep your booty guessing!
One of the ways to make progress and get a bigger bum is through progression. For instance, gradually increasing the weight, the number of reps, or the difficulty of the exercise over time.
For example, start with bodyweight squats and progress using barbells. Or, start with 3 sets of 8 reps and progress to 3 sets of 12 reps. You could also start with regular squats and progress to pistol squats.
Challenging yourself regularly and pushing your limits to keep progressing is essential. But it’s also important to listen to your body and avoid injury by not increasing weight or difficulty too quickly.
To get a Bigger Bum, Target Different Angles
It is incomplete knowledge to learn only how to get a bigger butt. You’ll also want to know how to achieve that picture-perfect, well-rounded shelf booty. The secret? Mix in exercises that target different angles to work your glutes from all directions.
The glutes comprise three muscle groups: the gluteus maximus, medius, and minimus. To fully target all three, you must approach them from different angles.
So, what are some ways to target different angles during your resistance training? Here are a few examples:
- Squats with a wide stance target the gluteus maximus more effectively.
- Step-ups on a bench target the gluteus medius and minimus more effectively.
- Glute bridges with your feet elevated target the glutes more thoroughly as you start from a lower position.
By incorporating various exercises that target different angles, you can ensure that you’re working out all three muscle groups in the glutes.
Common Mistakes to Avoid
You now know how to make your butt bigger. However, it would be best if you avoid some critical mistakes:
- Using momentum instead of muscle: Undoubtedly, it’s tempting to use your body’s momentum to get through your reps, but this will lead to small growth in your glutes. Therefore, focus on engaging your glutes and using your muscles, not just moving through the motions.
- Not engaging your glutes: This ties into the first point. Ensure your glutes are engaged during each exercise instead of relying on your legs to do the work.
- Using weights you’ve progressed from: You need to challenge yourself with enough weight so you can achieve the results you want. So, push yourself and increase your weight to get stronger.
Avoid these pitfalls, and you’ll be able to get a bigger bum in no time!
Stay consistent and patient, and, most importantly, have fun! It takes time and effort, but the process can be enjoyable and rewarding with the right strategy. So, grab your workout gear, grab a friend, and get ready to sculpt your perfect bum. Happy growing!