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How Can I Get a Bigger and Rounder Butt?

8/20 14:13:47

question-icon-newI’m a petite girl with a very small butt and I want to make it bigger. I think most guys are attracted to a rounder, fuller booty and I want to do whatever I can to get this look. I read in a few fitness magazine that some exercises can increase butt size. Is this true and which exercises do you recommend for helping to make my butt bigger?

answer-icon-newThe quest for a sexy round butt is the wish of many women who have a flat, skinny rear end. Even some women who already have a nice full backside want to make it even bigger in order to look more attractive. That’s because a big butt attracts a lot of attention, especially from men who cherish voluptuous curves. It’s part of nature why men are engaged by this body type. It’s in their DNA to be attracted to big wide hips and a round, full butt because back in history it was a sign that women could easily bear children which was a key indicator of health and wellness.

However, this isn’t the rule and it’s important to remember that a lot of guys are also attracted to petite women with cute little butts, probably like yours. A lot of it comes down to genetics and your overall DNA makeup.

big-butt-booty-tipsYour body type is determined by the genes you inherited from your parents at birth. You can have a pear shaped body that stores fat in the butt or a body type that stores fat in the abdomen and hips. Even if you lose weight and reduce body fat, your body type and overall shape usually remains pretty much the same. Genetics therefore play a role in the size and shape of your butt and other muscle groups. This is why you will find some women who have naturally bigger boobs or butts while other girls are flat all over. This being said, there are ways to help add size and muscle mass to your gluteus maximus but it’s probably not going to give you giant round booty like a Brazilian supermodel!

Best Exercises To Build a Bigger Butt
Squats are the absolute best exercise to increase your butt size, period. They are a compound movement that overloads several different muscle groups including your glutes, quadriceps, hamstrings, calves and lower back. Squats can be performed using dumbbells or barbells and they are the #1 choice for your overall butt building workout.

Dumbbells – Hold a pair of dumbbells in your hands and stand with your legs a little wider than shoulder width. Bend your knees ensuring they line up vertically with the toes. Squat down as if you’re sitting in a chair until your thighs are parallel with the floor. Push off with the heels of your feet and bring yourself back up to the starting position. Repeat for 15-20 repetitions.

Barbell – Place a barbell securely on the back of your shoulders along your trapezius muscles. Squat down until your thighs are parallel to the floor while making sure to keep your butt down, chest out and shoulders back. Repeat the exercise 8-10 times and try to use heavy weights in order to build muscle mass in the glutes.

Jump squats – This is a great bodyweight exercise you can do virtually anywhere to help tone up your butt. You should start by lowering yourself into a squat, then explode and jump straight up. Repeat this exercise continuously for 60 seconds and then take a 1 minute break.

big-butt-booty-exercisesLunges – These can consist of forward, reverse or side lunges and they are excellent for building up your booty! For a reverse lunge, position your left foot a step behind and bend your right knee down to a 90 degree angle. Raise back up by pushing off with your right leg. Move your left leg to the previous position and extend your right leg to repeat the reverse lunge now on the left side. Do a series of 12-15 repetitions for each side.

You can perform a variety of this type of exercise by trying side lunges, lunge jumps, lunges with weights or lunges on an incline. Remember when doing lunges to always focus your attention directly on the butt muscles.

Bodyweight Butt Exercises – Like jump squats, these can be performed anywhere and are perfect for getting a great booty workout in the convenience of your own home. Start by lying down flat on your back with your hands to your sides. With your knees bent, let your feet lay flat on the floor. Press down with your hands and lift your hips up until your body aligns with your legs. Lift and straighten your right leg off the floor. Bring it back to the ground and then lower your hips to the starting position. Repeat this exercise on the alternate side and do 3 sets of 10-15 reps.

Cardio – There are specific cardio exercises that help to build up your legs and butt muscles. Activities like sprints, swimming, running stairs, martial arts, skiing and soccer can really help increase the size of your butt by building up the gluteus muscles.

Diet – The foods that you eat also contributes to adding shape and size to your butt. Since you are on the petite side, you will want to increase your overall calories with lean protein, clean carbs and healthy fats to provide the right nutrients to your body to help recover from tough workouts. Foods rich in protein include turkey, chicken, fish and eggs. Quality carbs include whole grains, brown rice, oatmeal and sweet potatoes which are great for energy.

By including many of these exercises into your booty workout plan along with eating a nutrient dense diet you will be able to reach your goals faster. It might take some time so stay focused and don’t get discouraged on your quest for a bigger and rounder butt!

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