Health

4 Ways How to Get a Bigger Butt?

Girls use big butt to attract boys, Some girls use the medicine, and some do exercise to improve their butt.

It is one of the most common questions that women and some men ask how to get a bigger butt very fast?

The gluteus maximus is the largest muscle in your body that gives a rounded shape to your butts. Rounded, firm, and bigger glutes, known for their power and strength, are aesthetically pleasing and help to stabilize the core.

Glutes are different from other body parts in shape and tone but are famous for their rounded appearance. Your glutes contain three different muscles, the gluteus minimus, gluteus medius, and gluteus maximus, that let you walk, sit, run, and jump easily. If you think your butt is too small and want to boost them, there are some tips that you can use to enhance your butt in a short period. 

To get a bigger butt very fast, you may adapt butt-boosting exercises and glute-growing foods that are the most effective strategies to increase muscle growth, strength, and recovery. Practicing two or three times a week, specifically squats, and your diet full of proteins can help you build and maintain your muscles. 

There are some exercises and foods you should adapt to enhance and enlarge your butts according to your desire.

Do Squats 

Squats

Squats are the best exercise that you can do to enlarge your backside that you must add to your strength training routine. 

  1. Stand with your feet slightly wider than shoulder-width apart, with bending knees slowly lowering your butts towards the ground just like you will sit in the chair.  
  2. Lower your body below knee-level, move your arms out before you, and then palm together. 
  3. Hold this pose for a few seconds at the lowest point and come back up slowly.
  4. Complete three sets by repeating the process 15 times in a set with 10 seconds break.

Do Lungs

Source: eMediHealth

Lungs are among the best exercises for building the glute muscles, hamstrings, quads, and calves and help improve your balance.

  1. Stand straight with your feet about shoulder-width apart and hold dumbbells.
  2. Now step forward with your right leg about two feet, bend your knees, and lower your body.
  3. Stop when your thighs are parallel to the floor and hold this position for a few seconds.
  4. Do the same with your left leg and repeat the lung pattern with this leg.
  5. Do two sets and repeat the set ten times.

Glute bridge

The glute bridge strengthens your glute muscles, quads, and hamstrings and provides stability to your hips.

  1. Lay down on your back with your knees bent, feet on the floor, and your arms at the sides with your hands towards the bottom.
  2. Place the weight on your pelvic area and lift your hips off the floor. Pause for about five seconds.
  3. Then lower it back to the ground, repeat this ten times, and do three sets.

Donkey Kicks

Source: Openfit

Donkey kicks focus on all your three glute muscles that many other exercises cannot; you can get a stable back if you do donkey kicks.

  1. Bring your right knee to your chest kickback using your glute muscles as high as possible.
  2. Make sure your elbows are right below the shoulders. Pause for a few seconds and return to the starting position, do two sets and repeat ten times.

Proper Food to Get Bigger Butt

You can get a bigger butt even starting from your kitchen as certain diets may increase your muscle growth, provide strength and stability to your glute muscles. There are some foods that you can adapt to improve your back.

  • Salmon
  • Flax seeds
  • Eggs 
  • Brown rice
  • Protein shakes 
  • Avocados
  • Milk
  • Pumpkin seeds
  • Greek yogurt
  • Nut butter 
  • Chicken breast
  • Cottage cheese

You can use these foods combined with others. Otherwise, they have much of an effect on their own. They help you to gain muscles and enlarge your butts.

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