HOW TO GET A "BIGGER BUTT" WITHOUT SQUATS
How to get a bigger butt!
8 easy steps... (without squats)
Not all women are naturally blessed with a well-rounded butt like Kim, Khloe, JLo, or Queen Bey… Many women all over the world wonder how to get a bigger booty and we're here to help! In this article, we'll go over the best glute exercises and nutrition to make your booty pop!
Besides knowing the best glute exercises, there are some other factors that will help you while working towards your bubble butt!
Eight things to keep in mind to grow your glutes for a round butt:
#1 Don’t overdo cardio
Doing a lot of cardio is great for your weight loss and overall fitness but will not help you grow your glute muscles. Furthermore, excessive cardio exercise can break down muscle tissue. For those who need a glute-boosting cardio exercise, go stair running! Find the steepest stairs you can climb (or climb two or three steps at a time) and slowly “lunge” yourself up the stairs.. You can also use any knee-level platform for a step up, which works the same muscles. If you prefer working out at the gym, hit the Stairmaster for your cardio glute workout!
#2 Eat enough protein
Protein, as we all know, is essential for muscle growth and recovery – and this includes your butt. You can do all of these exercises and still not get a round butt. If you are working out regularly, your minimum daily amount of protein is 1g per kilogram of body weight. We would recommend consuming about 1,5 g of protein per kilogram of your body weight each day. For example, if you weigh 55 kg, try to consume 70-80 grams of protein per day. Having a protein shake right after your workout helps you get the proper amount of protein your body needs to grow your glutes.
The Women’s Best Protein Shakes can also be a perfect way to include enough protein in your diet and they taste like dessert anyways.
#3 Choose the right carbs
There are good and bad carbs (also known as complex and simple carbs). The good ones will help you to grow lean muscle mass (and a big booty), the bad ones will eventually make you gain weight. Complex carbs, healthy carbs, such as whole grains, sweet potatoes, or beans are perfect for your body. Stay away from bad carbs, which can be found in a variety of junk foods, candy, white bread, white pasta, artificially modified foods and soda. These foods are usually high in sugar or salt and have little to no nutritional value. Plus, the production of insulin increases and as a result, your blood sugar levels spike, which promotes the storage of fat cells, typically in your belly area.
#4 Fat won’t make you FAT
It’s also important to make sure you’re getting enough healthy fat in your diet. Yes, that’s right…fat. The right kinds of fat are good for you and your curves. Nuts, coconut oil, avocados and salmon, for example, are loaded with healthy fatty acids that offer a range of health benefits. In a nutshell: If you want to build your glutes for a bigger bum, make sure that you have a balanced diet of protein, complex carbohydrates, vegetables, fruits, and healthy fats.
#5 Challenge yourself
If your workout is not challenging, you won’t see results. By increasing your sets and reps you keep making progress. You could always add resistance bands to your training or opt for glute exercises with weights. You should consistently train at least three times a week. If it hurts, that means you’re on the right track!
#6 Don’t forget recovery
Consistently working out the same muscle groups too frequently is counter-productive and will result in muscle break down instead of muscle growth. This will then lead to muscle reduction instead of muscle build up. Train for three times per week so your glute muscles have some time to recover and grow.
#7 Don’t forget your abs
If you want this adorable hour-glass-shape, you not only need to do glute exercises, you also need to keep up with ab workouts. Why? Having a smaller mid-section is a huge factor in how big the booty appears. If you have a smaller waist, there will be a more definite shape change between your midsection and your butt.
#8 These four moves get it done without squats!
- Fire Hydrant
- Glute Kickbacks:
- Lunges, Lunges, Lunges
- Banded Glute Side Steps
- Single-Leg Elevated Glute Bridge
- Complete 10–15 reps of each exercise per side, going from one exercise to the next without rest. Rest for 2 minutes after you complete the first round. Perform 4 rounds total.
- Do this workout 3-4 days a week to get a bigger booty!
There's no shortcut to building a bigger booty (aside from plastic surgery) — it all comes down to hard work, eating right, and lifting weights.
Now that you know about how growing your glutes technically works, now on to the hard part.... working out!
If you don't have it already, these scrunch leggings will help you along the way until your glutes catch up...