How To Grow A Bigger Booty

Today I’m going to be sharing with you how to grow a bigger booty. If you are new to this the most important part of growing a bigger butt is nutrition followed by proper exercise. There is no point in exercising with the intention of growing a butt without proper nutrition as it can hinder the growth. You should have a balanced diet of lean protein, whole grains, healthy fats, fruits and veggies. If you want to know your exact macros for your weight and body type you can click here and use this free website. 

If you are not super into counting macros you definitely want to make sure you are at least getting enough protein in. You should consume at least 1g of protein for every pound of your goal body weight. So if your goal weight is 145 lbs you should consume at least 145g of protein. You can consume more depending how fast you want the growth. 

Now let's get into exercising. One of my favorite things to do before getting into any exercise or lift is glute activation. This can be done easily with a resistance band for the glutes. Place the band around your thighs 3-5 inches above your knee, get in a squat position with your hands in front of your chest and start to pulse. You can do this for 2 sets of 25. Yes, it will burn, especially if you are new, but this is only the warm up! In addition, I also like to do lateral band walks. You can keep the band in the same place above your knees, stay in a half squat position and take 25 steps to the left and then 25 steps to your right. The order doesn’t particularly matter but this will count as another 2 sets in addition to the pulses.

Finally, here are my 5 best exercises to get a bigger booty:

1) Sumo deadlifts - You can do this with a bar and you should pick a weight that allows you to work 1 set of 3 reps followed by 3 sets of 6 reps (these should feel heavy but doable). If you are new to working out and using the bar is too nerve wracking for you then you can use a dumbbell. Get in stance for sumo deadlift, hold the dumbbell in between your legs, and work 4 sets of 12-15 reps. 

2) Hip Thrusts - You can also use the bar or a dumbbell. If you decide to use a dumbbell you would work one glute at a time instead of both. These are killer and I recommend everyone to throw these into their routine every once in a while even if you are used to just using the bar. 4 sets of 12 reps (for each side as well if you are using a dumbbell).

3) Romanian Deadlift - these can also be done with a bar or 2 dumbbells. If you feel it in your hamstrings instead of your glutes you might need to throw your hips back a bit more. Focus on mind to muscle connection. 4 sets of 12 reps.

4) Bulgarian Split Squat - these are one of my all time favs!! I like to do them with 2 dumbbells but you can use one. Find a bench, throw one leg up and the other in from as if you are lunging. 4 sets of 12 reps. 

5) Cable Kickbacks - I like to wrap up my workout with these and you will feel the burn. 4 sets of 15 reps on each leg 

Congrats! You just completed a full glute workout. So much fun! You don't have to worry too much about switching it up. The best results are seen using the same routine but just adding weight every week. Anywhere from 2.5-5 lbs is good. You primarily want to focus on adding weight weekly to your deadlifts, which will be your main lift. All the other exercises are known as “accessories” and you will add weight to those slowly over time. If you are new, always start with a weight that you feel comfortable with and allows you to maintain good form. There is no point in lifting heavy if you get injured or your body tries to compensate by activating the wrong muscle. It’s a good practice to do mind to muscle connection and have a good tempo and form. 

Lastly, let’s talk about cardio. If you are thin and struggle to gain weight don’t even worry about cardio, it can hinder the gains. Once you have steadily gained some weight and want to lose the weight around your waist or prevent it from coming in you can do cardio 2-3x a week for 15-30 minutes and it will make all the difference.

If you are little on the thicker side you can still do cardio regularly without losing any gains, since the first place you will lose weight is your tummy. Using the stairmaster or elevated treadmill are great for supporting booty gains, but if you get tired of being in the gym you can always do some running outside or find an outdoor staircase.

Remember it takes at least 3 weeks to create a habit and it takes 3 months to see some real progress. This is a lifestyle I encourage everyone to try. Once it becomes a habit you’ll realize just how fun moving your body is!

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