cover image for increasing butt size

Exercising is an important key element in the mission for a bigger butt. Many females desperately follow Kardashian’s fitness routine just to get their ideal body type. But many such women fail to do it properly. They miss out on the diet, which is an equally important factor here. You will become what you eat. And if you are aiming to get your butt in shape, taking the correct diet and follow the right workout routine is just what you need. Here are some valuable tips to help you attain the perfectly round and toned butt you always dreamed of.

Basic yet Most Effective Exercises for a Bigger, Rounder Butt 

Keep in mind that without exercise you will not get the best results. In fact, you may even end up putting on weight. A proper workout routine has to include exercises like squats, lunges and butt bridges.

  • Squats


woman doing squats

Stand straight with feet a little more apart than hip-width and keep your toes facing front. Keep your hips back and bend the knees, pressing the knees slightly open. Get into a squat position but keep your heels and toes on the ground. Your back should be straight, chest up and shoulders right back. Get in the position where your knees are bent at a 90-degree angle. While exerting pressure on your heels, straighten your legs and return to a standing position. To begin with, start with doing 4 sets of 8 to 10 reps each. You can increase the sets as per the workout intensity.

Also Read: 7 Effective Exercises That Will Make Your Vagina Tighter

  • Lunges


women doing lunges

Stand up straight and keep your feet at hip-width apart from one another. Take one huge step forward, in a straight. Keep your heel first, and lower your body slowly while bending both of your knees. Make sure that you keep your upper-body and back straight. Do not bend your knees past a “90 degrees”. Repeat the same with the other leg in front. To begin with, start with doing 4 sets of 6 to 10 reps each. You can increase the sets as per the workout intensity. 

  • Butt bridge

Lie straight on the floor, with your back on the ground. Put both your arms on the sides, and then bend your knees. Place your feet around the shoulder width.

butt bridges to increase butt size

Press your heels to the ground and lift your hips upwards, away from the floor. Squeeze your butt as you do this and keep your back straight. Hold onto the position for a few seconds and then go back to the starting position. Initially, start with doing 4 sets of 6 to 10 reps each. Increase the number of sets or reps later.

Also Read: How To Cure Treat Butt- Acne Naturally?

Most Important Tips Most Women Forget

Making your butt bigger without following the correct workout and diet routine is not just possible. To succeed and reach your goal, you should follow these 2 things:

  • Workout focusing on “Glute-strengthening”.
  • Nutrition rich meals, especially after a workout.

After a good workout routine, your butt is in the repair cycle. It is essential to choose the optimum type and quantity of food to ensure that it will help your butt to grow bigger.

Never forget this simple rule- If you want to get a bigger butt, your overall weight has to increase. And for that, you need to eat more. You need to eat moderate and regular meals, rich in protein.

Overconsumption of protein or carbohydrates can lead to various health problems. So make sure you monitor your diet carefully. Improper diet can delay success.

Make it a habit to eat at least one fruit every day, you can choose a fruit of your choice. Try to not eat the same food on consecutive days. In fact, experts suggest eating 3 to 5 fruits each day. 

Below are the foods and some effective bum-friendly exercises that will help you increase your butt size.

Healthy diet to increase butt size naturally

Say hello to 4 of your new favourite meals.

  1. Pump up with Proteins
    If you are already following a perfectly established workout routine, it is recommended to drink a protein smoothie or shake after working out.

    Add food items such as tuna, eggs, turkey, chicken, tilapia, legumes, cottage cheese, lean red meat, legumes, any fish (but not fried), that are healthy and also natural sources of good proteins.
  2. Carbohydrates to the rescue
    Trade your white bread and pasta for some alternates of whole wheat or whole grain. Carbs that help you maintain a good body-structure are quinoa, brown rice, oats, any whole-grain cereal or sweet potato.

    Also Read: 15 Foods you thought were healthy but actually aren’t!

  3. Fat should not be Avoided
    Dissimilar to the bad fats, the good fat provides a wide range of health benefits. They can even help in sculpting the body to your dream body shape and even help to lose weight. Add fish oil, extra virgin olive oil, almonds, walnuts, and peanut butter to your diet for a daily dose of healthy fats.
  4. Vegetables have to be here too
    Keep a focus on vegetables. Vegetables that are rich in antioxidants, such as broccoli, spinach, kale, and any green vegetables can help you get your desired body structure. You can even eat a bowl full of vegetables and they still would not do any harm.

Also Read: Can You Lose Weight Faster by Exercising on an Empty Stomach?