If you want bigger butts you can get it at home is you are willing to pay the price. There are several ways to get bigger buttocks.
You can get it naturally or by the surgical knife where they use implant on the butt. Also, out of these methods, the enduring one is the natural method.
No one would want to promote that you do surgery as it may not last long. Furthermore, the procedure may be dangerous to your health.
Therefore, going the natural route entails eating the right nutritious food, doing some exercise routines plus taking vitamin and multi-mineral rich foods and supplements found here.
So, in this post, we have compiled the best exercise tips for you to use to build your glutes muscles naturally.
Hence, in the post we will show you how to get a bigger buttocks fast at home, give you useful tips and 7 exercises for bigger buttocks.
So let us begin this article on how to make your buttocks bigger fast at home.
Let us start right away,
Related Article: Step by step guide to growing wider hips fast.
How To Get A Bigger But*tocks Fast At Home (Tips + 7 Exercises For Bigger Buttocks)
Getting a bigger butt naturally is a goal that you can achieve provided you are consistent with the exercise routines and other things.
So, to make your glutes or hip muscles which are a vital group of muscles grow bigger entails doing certain simple exercises.
In addition, we will give you tips that will not involve eating fat building foods so don’t be afraid.
The Way it works
If you want bigger hips it is possible because your hips have muscles and fat. All you need to do is just to work these muscles called the gluteus Maximus, gluteus medius and glutes minimus, build and tone them.
Therefore, to give you a rounder, firmer and bigger buttocks, you must also take care of the layer of fat that is above these aforementioned muscles too.
What happens is that if you have a high concentration of fat around your butt, you will either lose it or gain some fat. That is just how it works.
Now that you have this explanation it will be easier for you to cooperate to get the bigger buttocks you wish to have.
Let us go to that part of how to get a bigger buttocks fast at home.
Related article: How to Get Curvy Body in 2 weeks
Warm-Up Exercises to Make Your Buttocks Bigger Fast | Exercises for bigger buttocks
Here are the exercise Routines you need to do. It is vital you do them if you truly desire to have bigger buttocks.
You can do them for 20 minutes in your home after work or before you go to work. Furthermore, there is an assurance that you will begin to see the results of the butt work out routines in a month.
So to kick start the exercise routines, always make sure you do warmup exercises first to get your muscles and body ready for the workouts. So, let us start with the Warm-up exercises for the butt.
8 bigger butt workouts for women Warm-up moves.
- Start with Neck tilts – do 1 set of 5 reps
- Go to Neck rotations – do 1 set of 5 reps
- Then, Shoulder rotations – 1 set of 5 reps
- Also, do Arm rotations – 1 set of 5 reps
- Next, is the Waist rotations – 1 set of 5 reps
- Do on the Spot jogging – for 1 min
- Carry out Calf raises – 1 set of 5 reps
- Finally, do Ankle rotations – 1 set of 5 rep
After this warm-up of the muscles, it is time to start the Butt work out exercise guaranteed to inflate your butt to make them firmer, rounder and bigger.
Let us begin with:
#1. Scissors kick Exercises for a Bigger Bo*oty
This kick focuses on the Glutes muscles, lower abs, and hip flexors. You need to do 3 sets of 10 reps for this routine.
And, this is how you should do the routines. Moreover, if you are thinking of how to get a bigger buttocks fast at home, using exercise then, doing the Scissors kick should be top on your agenda.
- Lie down on a mat with your back flat on the floor. Now stretch out your arms completely with your palms facing the floor.
- Next, raise your legs up slowly taking your heel off the floor.
- Now, raise your right leg and put it at angle 45 degrees and lower the left leg and keep it 3 to 4 inches from the floor.
- Finally, repeat the move you did on the right leg on your left leg too. Alternate these moves and do them 10 times.
#2. Weighted Side Lunges
This exercise routine will target your glutes, quads, adductors, hamstrings and hip flexors. You need to do 3 sets of 10 reps for this move. Also, this is how you should do the routines. grab 2 dumbbells on both hands
- Then Stand upright and keep your legs wide apart. Point your feet straight out
- Now, looking straight ahead, bend your right knee and do as if you are about to sit toward your right side.
- Also, rise up and bend your left knee and do as if you are about to sit down on left. This is one rep.
- Now, repeat this move 9 times to complete a set.
#3. Leg Lifts
The focus of of this exercise is on the Glutes, Hip flexors, lower and upper abs, and the Hamstrings. Also. you need to do 3 sets of 15 reps for this move. This is how you should do the routines.
- Lie down flat on your back on the floor or mat facing up. Stretch out your legs and raise them high up in the air.
- Put your arms on your sides on the floor and lift your hips a little bit off the floor
- Hold yourself in this move and count five seconds.
- Then repeat this for 15 times with the two legs raised up in the air. Then, slowly lower them but not to the floor.
#4. Weighted Regular Lunges
The target of this exercise routine is the Glutes, lower abs, quads, calves, and hamstrings. In addition, you need to do 2 sets of 10 reps for this move. This is how you should do the routines.
- Start this move by standing straight. Also, keep your feet shoulder-width apart
- Now, step forward with your right legs and bend both knees and lower your body. Also, you should stop when your thighs are parallel to the floor. Let your thighs be at 90 degrees with your shin.
- Then rise up and step back.
- Repeat this weighted lunges on your left leg too.
- And do this move 10 times.
#5. Weighted Glute Bridge
The target of this exercise routine is the Glutes, quads, and hamstrings. You need to do 3 sets of 10 reps for this move. This is how you should do the routines.
Furthermore, this is another one of those exercises in the list, if you wish to learn how to get a bigger buttocks fast at home.
- You should lie on your back with your feet shoulder-width apart
- Now, transfer the bodyweight to your pelvic region
- And raise your pelvis up and off the floor and then lower it down to the floor
- You can repeat this move 10 to 20 times.
#6. Single-Leg Bridge
The focus of this exercise routine is the Glutes, quads, and hamstrings. You need to do 3 sets of 10 reps for this move. Also, this is how you should do the routines.
- Lie flat on the floor with your back and bend your knees and keep your feet planted tight on the floor
- Now, keep one of your feet totally flat on the floor and lift the second leg and stretch it high up in the air
- Next, lift your hips off the floor and suspend it there in the air for a few seconds and then lower it a bit.
#7. Donkey kicks
The target of this exercise routine is the Glutes, quads, and hamstrings. Furthermore, you need to do 2 sets of 12 reps for this move. This is how you should do the routines.
- You should start this routine by being on your knees, on all fours. Keep your elbows exactly below your shoulders.
- Next, move your right knee to your chest and kick your feet back as high as you are able to do it.
- You can repeat the same move on the other leg and kick your feet back as high and as far back as you are able to do. Repeat this move on each leg 10 times.
Foods You should eat to make your but*tocks bigger fast at home
Like we told you earlier you need to eat a good diet after your workout sessions. So, here are the foods you should eat.
Eat an adequate quantity of protein daily, good fats, carbohydrates, and take vitamins and minerals supplements.
Also, knowledge of the type of food to eat is a vital step to take if you wish to know how to get a bigger but*tocks fast at home.
These food class your bigger butt diet plan should include in maximize your gain.
Highly Recommended class of foods for bigger bo*oty
6 Foods that increase but*tocks size
As you may have read, your muscles are made of protein. So to aid your glutes to grow bigger eat more protein. Add these foods which are rich in protein.
They are low-fat yogurt, skimmed milk, meat, legumes, soy protein, whey protein, and hemp protein.
A comprehensive list of high protein food can find in this article on 51 food that goes straight to your bum and thighs.
Your buttocks muscles are wrapped in fats. So to increase the butt, eat healthy unsaturated fats like fish oil, avocado pear, peanut butter, sunflower oil, nuts and seed, and olive oil.
Find out from your Doctor or the applications that count calories what quantity you should take daily.
You should also eat healthy doses of some carbs. However, it is the level of resistance you exact on your muscles during the workout sessions that will guide you on the number of carbohydrates that you should eat daily.
The best carbohydrates you should take are vegetables, fruits, pasta, oats, corn, wheat bread, and whole grain.
Vitamins and Minerals
You should also take some Micronutrients to enable your body to work properly. So get rich fruit-based micronutrients like vegetable, fruits, pulses, and nuts. Because you are training your body to get those round and firm big butts, to keep your body full of energy eat those micronutrients.
Take Supplements to increase your Bo*oty growth rate.
First I want you to know that taking a supplement is not a must in the booty building and growth process but it is one of the quickest and sure a ways to get protein and testosterone in your body to develop massive booty very fast.
Muscle building supplements like whey and creatine can help increase your performance during your booty and resistance training which is what triggers muscle growth on the butt.
Protein and creatine are two popular supplements that can help you grow massive booty if taken and then training done appropriately. I will recommend you get it if can afford it.
For the more details on choosing the right supplement brand please see this article on 4 Best Supplements for Booty Gains.
Lifestyles that helps you to get a bigger buttocks fast at home
Here are some lifestyle changes that can help you to get bigger bu*tts at home.
Go to bed early so that you have enough sleep
Make sure you go to bed early every day. This will make you more organized. Also, you will have enough time to do a lot of things.
Minimum Sleep required by your body to grow bigger booty is 7 to 8hrs per night.
Your body needs time to rebuild itself so give it enough sleep. Moreover, your body’s muscles grow when you are sleeping. Sleep will keep not only your brains reinvigorated but will make you strong and active too.
Drink Enough Water
Drink up to 3 to 4 liters of water daily. Water helps to flush toxins that gather on your body daily.
Clothing Tips on how to make your buttocks bigger fast at home
Wear clothes that give your bigger butt
You can wear clothes that make your butt appear to be bigger. If you wear clothes like high waist jeans, padded thongs, low rise pants, balloon skirts, and silk gowns, they will make your butt look bigger than before. Though you and you know that it is not real.
If you make your waist thin it will also make your butt appear bigger. You can wear tummy-tucker to create this illusion. In addition to that, you can also try to wear a belt over a shirt.
Wearing a dark-colored wide belt over the thinnest part of your waist will do the trick.
You may also use girdle to make your butts look bigger but stay away from those that have patterns or stripes laid out horizontally. For more waist trainer advise or selection, please check this article on 8 best waist trainer for a smaller waist to buy this year.
In this article, we showed you how to get a bigger buttocks fast at home. Also, you can now do 7 Exercises for bigger buttocks plus tips to make you appear big. Use them all but stay away from surgical procedures that are artificial. Grow your butts naturally.
I really hope you have learned one or two things from this post on how to make your buttocks bigger fast at home? Kindly share your experience below.