Get Bigger Buttocks Faster

7 Dec gluteus exercises to build butt muscle

Everyone wants to know how to get a bigger buttocks fast! Am I right?

Well, put it another way. There’s an awful lot of information out here on the internet about how to make your buttocks bigger, but one thing is for sure – a whole load of that information is utter rubbish! And I mean UTTER RUBBISH!

I know my subject – I’ve been putting it into practice for long enough and been helping clients achieve their fitness goals for over 25 years in this field.

gluteus exercises to build butt muscleI have done my research on the internet too, and read loads of articles on the subject – most of them, and I would probably go so far as to say at least 90% of them, are either false or just totally ineffective.

So, stick with me and I can guarantee you will get results fast. You want to know how to get a bigger buttocks fast and I can tell you exactly how.

The following three tips will help you understand what you have to do in order to get a bigger buttocks fast, and then you can try the exercises for yourself. In a few weeks you will have the results you want!

1. Correct Diet and Nutrition

Firstly you will need to be eating a healthy and well-balanced diet. If it is possible for you to eat between 5 and 6 smaller meals per day as opposed to 3 large ones, then that will be a great start.

Include in your diet lots of lean protein, such as lean beef, skinless chicken and turkey and some fish too. In addition to this, you will want some slow-burning complex carbohydrates, such as whole grains, and then you’ll also need some healthy fats such as olive oil.

At all costs, avoid refined sugar, trans fats and general ‘junk food’. There is no healthy content to any of this type of food and you will just add fat everywhere on your body.

Drink lots of water throughout the day to keep your muscles hydrated – they need this when they are being exercised.

2. Exercises to get a bigger buttocks fast

You need to be doing some exercises that involve resistance in the form of weights. Exercises to get a bigger buttocks fast will not work quickly without weights! You will read about doing some donkey kicks or some buttock tensing – believe me that is such a waste of time! It just won’t help in your quest to increase the size of your buttocks, it may help tone them a little, but not enough for you to notice.

Strength training or weight training is what you need to be doing to get fast results.

Strength training involves putting your muscles under stress. Stress causes damage to the muscle fibres which causes them to break down. As the body repairs the muscle fibres (with the help of protein in your diet) they increase in size. As they repair and grow they will burn up energy at a rate of knots. This energy is burned up in the form of calories, which means your body’s metabolism has increased and will burn fat from unwanted areas, even after you have stopped exercising and even when your body is resting. Burning fat is a bit of a bonus in my mind!

You came here to find out how to get a bigger buttocks fast and now I’ve told you that you will burn up excess fat at the same time. Happy?

3. High Intensity Interval Training

If you want to burn fat even quicker, then you could add some high intensity interval training into your workout as well.

So, the exercises I would suggest you do, will involve the use dumbbells. I would suggest that for both of these exercises you steadily increase the weights as you get used to them.

Try to perform up to 3 sets of each exercise, doing between 12 – 15 repetitions on each leg, and do them between 2 -3 times per week. Give it about 4 weeks and you will definitely see a difference.

The Bulgarian Split Squat

The Lunges Exercise – standing or walking

Both of these exercises are highly effective and can be found here.

Now that you know how to get a bigger buttocks fast, please try these exercises together with the right diet, and you will get amazing results for sure!

4. Surgery

Now, being a fitness and health freak I wouldn’t necessarily advocate the use of surgery in order to gain larger proportions in the derriere region. However, if you are looking to do it quickly and have tried the above exercises for a number of weeks to no avail (sorry but in my opinion you really haven’t been trying hard enough) then you could always look at some surgical methods as an alternative.

Fat transfer surgery and buttock implant surgery seems to be sweeping the country fast and is becoming increasingly popular.

The first option, whilst still a surgical procedure, seems a lot more natural as it actually takes the fat from one area of the body by liposuction, and then a surgeon would re-inject that same fat back into the desired area – specifically in this case, into the buttocks. This fat transfer procedure seems to have amazing results, hence its popularity.


Gluteus Exercise to Get a Bigger Bum

7 Dec forwards lunge

There are many many gluteus exercises aimed at improving the size of the gluteus maximus muscle, or to put it bluntly, to get a bigger bum.

Some of these exercises are basically ineffective so it is always good to know which ones work the best and how to do them properly. And if the best gluteus exercises are not done properly, they can be a total waste of time.

forwards lungeSo, in order to help you to get a bigger bum, I will highlight below two really effective gluteus exercises and how to do them.

There are many more than two, and you can find more information on these here together with a short video detailing the technique of the following two exercises:

1. Bulgarian Split Squat

  • Start by standing straight, close to and with a bench or a stability ball just behind you.
  • Place one leg back onto the bench or the ball. You may well need support or help to do this on the ball, so be careful.
  • Lower yourself down slightly, ensuring that your knee of your standing leg does not extend further forward past your toes.
  • When using the ball, it will roll backwards slightly as your body lowers, but you should try to remain balanced.
  • Return to start position and repeat.
  • Try to do up to 3 sets of these, doing between 12-15 repetitions in each set. You could do this 2 -3 times a week.

2. Lunges

  • Start by standing straight, and take a weight in each hand.
  • Extend one leg forwards, keeping your back and head straight, and lower your body by bending at the knees.
  • Ensure that your front leg remains vertical as you lower yourself, checking that your knee does not extend further forward past the end of your toes.
  • Make sure that your back leg/knee does not touch the floor.
  • Return to start position, by pushing off with the heel of the front leg.
  • Perform up to 3 sets, again of between 12-15 repetitions and try to do these 2 – 3 times per week.


Two of the Best Bigger Butt Exercises

30 Nov power lunge

Everyone these days seems to want to make their buttocks bigger, and unless you are going to consider butt implant surgery or fat transfer surgery, then you will need to choose some bigger buttocks exercises.

Exercises to make your buttocks bigger are only truly effective if you involve the use of weights in your workout.

You will find a lot of information all over the internet telling you that you can improve the size of your buttocks by simple buttock tensing exercises. I can assure you now that you can’t! They might help you improve the tone of your buttocks if you did these exercises for ever but you’ll get bored with waiting for the results and you’ll give up.

So, don’t waste your time on them! Nor on any other bodyweight type exercise. They just won’t give you the results you’re after.

Although, I would like to point out here that walking or jogging uphill or on an incline on a treadmill, cycling, dancing and swimming are all forms of exercise that will help you to tone and firm your buttocks, so don’t dismiss these.

But to really make your buttocks bigger, you need to be doing some of the better and most effective bigger buttocks exercises. I have discovered two exercises that have worked for me and I have bigger buttocks to prove it.

power lungeThese two exercises can be performed by beginners without the use of weights initially, but you should soon work up to using weights or you won’t get great results. Exercise involving the use of weights is called weight or strength training – but don’t be put off – you won’t get huge bulging masculine muscles. Women simply don’t have enough of the right hormones to help build huge muscles.

So, the two most effective bigger buttocks exercises that I have found are:

1.Bulgarian Split Squats

2.Lunges– both standing and walking – or you could also try reverse lunges as well.

But you must use some dumbbells, or, as you progress, you could try using a barbell if you belong to a gym, but if you don’t use some form of resistance, your progress will be slow.

Try This Buns Exercise to Get a Bigger Butt Fast

30 Nov buns exercise

Almost every woman has a constant and growing awareness about her physical shape and the way she looks, and many are not satisfied with what they have. Maybe that is because celebrities like J-Lo and Beyonce have made those bigger butts real sexy, and now many other women too want to make their butts curvier and more voluptuous.

I have discovered the very best buns exercise to make this dream a reality for all of you who have come here in the hope of finding out exactly how to get a bigger butt fast.

But first let me tell you something that will probably surprise you. It has come to my attention recently that the internet seems to be awash with information about how to get a bigger butt. Information that I believe to be utter rubbish!

Please ignore all of those sites and articles that recommend you should tense your buttocks as a form of buns exercise. That buns exercise will just take too long to get the results you want. It might tone your butt a little, but you’d have to be at it forever to make a visible difference!

You want fast results, and whilst even the best buns exercise won’t get you a bigger butt overnight, it will get you a bigger butt a whole lot quicker than tensing your buttocks together.

buns exerciseIf you can get hold of a couple of dumbbells then you will get results even quicker still, because your buttocks muscles need to be put under stress with weights in order to gain size and grow. Muscle building workouts involve weights and will certainly help your muscles to increase in size – but only if your continue to increase the repetitions and the weights and eat the correct diet.

I can tell you now that the Butt-Workouts you need to be doing, is the Bulgarian Split Squat exercise, and you need to be doing at least two to three times a week, working each leg for 3 sets of between 15 – 20 repetitions. Yes, I know that’s a lot of work, but I am serious, you will definitely get the results you want.

Read about women’s muscle building workouts and how they can burn fat faster than other cardio workouts.

Toning the Glutes with the Best Bum Exercises

29 Nov reverse leg kick

If you want to know some of the very best and most effective bum exercises for toning the glutes then this is the right place for you.

I have spent many months researching and putting into practice lots of different bum exercises and have found that toning the glutes is a really effective way of not only losing excess body fat from unwanted places on the body, but also a great way to get a really well toned and round butt.

reverse leg kickYou may also be surprised to hear that the best exercises of all of the ones I have done over recent months, are the ones that are actually good fun to do too – possibly because I now know that they get the best results.

I guess it was only a matter of weeks – 6 at the very most – and I definitely noticed massive improvements in the shape and size of my buttocks. All my research on toning the glutes had paid off and was definitely worth the effort.

I am sure you will find that the Bulgarian Split Squat is a highly effective exercise for you too. It can be done pretty much anywhere. Definitely at home in the privacy of your bedroom if you so wish – even in the bathroom surprisingly. Do it whilst you are cleaning your teeth morning and night and that way it doesn’t even feel like you are exercising.

When you are performing bum exercises, you will definitely notice a difference in your weight too. Because the gluteus maximus muscle (found in your buttocks) is one of the biggest muscles in the human body, it will burn so many more calories as it grows and even whilst you are resting too. When you put muscles through stress as you exercise, the muscle fibres break down and in order to repair and build themselves back up they require energy in the form of calories. This ultimately burns fat too.

What a bonus. A toned butt and burning fat at the same time!

Another of the very best and what I’ve found to be highly effective bum exercises to get great results, are lunges. These can be done on the spot or walking lunges, and again can also be done pretty much anywhere. When you are out for a walk, in your back garden, anywhere in the house or at the gym. Add some weights to make it a little harder and get faster results. But again, I think they are great fun.

Now that you know that toning the glutes is easy, I’m sure the world will soon be a better place with lots of great bums to look at!


The Best Butt Lift Exercise

29 Nov forward lunge

Everyone wants a pert butt, and everyone wants it to get noticed. Right?

Well, if you are determined to change your butt and you want to change it fast, you will need to know the best butt lift exercise there is.

You will find lots of articles and sites that tell you to do a few buttock tensing or clenching exercises and that will do the trick. Don’t believe them! It won’t work! Not now and not ever!

For you to get a butt that is perhaps a little bigger, perhaps rounder, definitely more pert and toned, then check out the best butt lift exercise below.

Lunges Exercise for a Natural Butt Lift

If you are set on getting a butt lift the natural way as opposed to having surgery – and I think you are right to take the natural option – then you will need to be doing lots of lunges.

forward lungeYou can do forward standing lunges, reverse lunges and walking lunges. You can even do side lunges actually but for now i think we should concentrate on the lunges that work the gluteus maximus muscles – the biggest ones in your butt!

As you do these exercises, you are probably best to use some dumbbells or even barbells if you are a member of a gym. Resistance in the form of weights helps to work the muscles that much harder, causing them damage. Don’t worry, that’s what you want to be doing. This type of exercise using weights is called weight or strength training.

The damage caused to the muscles breaks down the muscle fibres, and as the body repairs them, they grow bigger and stronger. As they grow bigger, they require lots more energy and they take this from the body in the form of calories, so they actually burn fat from the body too. And will carry on doing this as they repair and even whilst you are resting.

Basically, if you make your butt muscles bigger with the best butt lift exercise, you’ll burn fat from other areas of your body in the process. And that has to be an extra bonus surely.

Try this best butt lift exercise for yourself and see how quickly you can get the results you want.

In addition to this exercise to lift your butt, you could also try the workout to make your butt firmer too.

Exercises to Make Butt Bigger and Stomach Flatter

29 Nov j lo big booty

I am certain that you want to know some great exercises to make butt bigger. I am also certain that you would want to know how to make it bigger without making it fatter, and without it being riddled with cellulite. Am I right?

Well you’ve come to exactly the right place.

I can tell you precisely what you will need to know and can tell you how to do the correct type of exercises to make your butt bigger.

j lo big bootyIf you follow these exercises, you will most definitely not only get the butt you want, but you will also get amazing results in other areas of your body too – you’ll definitely get a flatter stomach and a smaller waist, that’s for certain. You will also see improvements to other areas of your body too, such as your thighs, hips and arms as well.

These differences to your improved physique will boost your confidence levels and you’ll want to flaunt that new, more voluptuous and sexier butt as soon as you can.

There are a few other benefits to performing these exercises to make butt bigger as well. They include benefits such as weight loss, benefits to your health generally and stress relief.

As you begin your new exercise regime, you will need to remain motivated throughout and to do this I would suggest that you:

  • choose a convenient time of the day to exercise;
  • decide whether you will train at home, in the gym or outdoors;
  • choose the type of exercise that you know you will stick with and that will be right for you;
  • decide whether you will exercise alone or with a partner – exercising with a friend works wonders for motivation!

Specific exercises can target the gluteus maximus muscles and as these muscles gains size, they require more energy in the form of calories and thus they burn up fat from other areas of the body.

It is because the buttock muscles are so big, that as they gain size through exercise using resistance or weights, they burn up lots more calories. Using more energy and burning extra calories, leads to the muscles burning up excess body fat.

By doing the correct exercises, your butt will get bigger and perter and its overall shape will improve generally.

In addition to this however, there is one other thing that you will need to address also – your diet. By diet, I don’t mean you have cut everything out in order to lose weight, I just mean that you will need to eat a healthy and well-balanced one. A balanced diet should include lots of lean protein, complex carbs and healthy fats such as olive oil as well.

It is so important to get the level of nutrition right for muscles to grow and repair.

I can show you some highly effective exercises to make butt bigger which lead to your body burning fat from places you really don’t want it – such as your stomach.