Download ArticleEffective tips and tricks to achieve a bigger bum
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This article was co-authored by Laila Ajani and by How.com.vn staff writer, Bailey Cho. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
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This article has been viewed 901,457 times.
Having a sexy butt can help you feel more attractive and confident, but how can you add extra oomph to your behind if you don’t have much to work with? Fortunately, with some simple exercises and styling tricks, you can make your booty look even bigger and perkier than usual. In this article, we’ll teach you everything you need to know to achieve the butt of your dreams! We’ll walk you through effective butt-boosting workouts to lift your backside naturally, as well as simple clothing and shapewear solutions to add instant volume.
Steps
Do bridges for a rounder and firmer butt. Bridges are specifically designed to strengthen and build your glutes, contributing to a bigger bum.[1] Lie on your back with your knees bent and feet flat on the floor, and extend your arms beside your body for stability. Press through your heels to lift your hips off the ground until your body forms a straight, bridge-like pose. Squeeze your abs and glutes, then hold this position for 30 seconds (or as long as possible) before lowering back down.[2]- To do a bridge properly, keep your weight evenly distributed between your feet, shoulders, and upper arm area, and lift your chest to help stretch out your back.
- Incorporate bridges into your workout routine at least 3 times a week, and aim for 5 sets of 10-24 reps to build your butt. If you’re a beginner, start with 3-4 sets of 10-15 reps.[3]
- If you want to increase the intensity of your workout, place a weighted bar across your hip for 3 sets of 8-12 reps.[4]
Do squats to engage your glute muscles. Squats target your glutes, quads, and hamstrings, which can help you build a sexier butt.[5] Stand with your feet shoulder width apart, with your toes facing forward. Push your hips back and bend your knees, making sure your knees don’t go over your toes. Once you reach parallel (with your knees bent at a 90-degree angle), press into your heels and straighten your legs to return to a standing position.[6]- To maintain proper form, keep your core tight and chest upright, and focus on moving your body with control.
- If you’re a beginner, add squats to your workout routine by doing 1 set of 12-15 quality reps. Then, gradually increase to 3-4 sets of 10-15 reps for a bigger bum.[7]
- If you want to switch up your routine and strengthen your glutes, try a split squat or weighted squat.
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Perform lunges to sculpt and tone your butt. Lunges target your glutes, quads, and hamstrings, and they also work your inner and outer thigh muscles.[8] Stand with your feet hip-width apart with your hands on your hips. Take a big step forward with your right foot to enter a staggered stance, and lower your body until your right knee is at a 90-degree angle. To maintain proper form, do not move your right knee past your toes, and keep your left leg parallel to the ground. Press through your right foot to push up, then step your right foot back to return to a standing position.[9]- Repeat this process on the other side, and continue alternating legs to complete the same number of reps on each side. To build your butt, aim for 2-3 sets of 8-12 reps on each leg.[10]
- To increase the difficulty of this exercise and tone your butt, do explosive lunges instead: stand with your feet together with your hands on your hips, and lunge forward with your right leg. As you come up from the lunge, jump, switching your legs in midair and landing a forward lunch with your left leg in front.[11]
Do core exercises for a curvier figure that highlights your backside. Engaging in ab exercises can help shrink and tighten your waist, giving you the illusion of sexy curves. When your waist gets smaller, your butt looks bigger because of the size difference between your waist and hips, so work your core for a juicier booty:[12]- Planking is an effective exercise to strengthen your core and hit your glutes at the same time. Lie on your stomach with your forearms underneath you, and engage your abs to rise onto your toes. Keep your elbows directly beneath your shoulders, and keep your body in a straight line.[13] Hold this position for as long as possible (up to 2 minutes), and do 2-3 sets of 1 rep a day.[14]
- To do supermans, lie on your stomach with the tops of your feet and toes flat on the floor, and your arms outstretched in front of you. Slowly lift your arms, legs, and chest off the ground so you’re balancing on your hips, and squeeze your core and butt, stretching your arms and legs away from your torso. Hold for 5 seconds, then release.[15] Aim for 3 sets of 10 reps a day.[16]
- To do bird dogs, start in a push-up position with your knees on the ground. Engage your core, and extend your right leg backwards until it’s parallel to the floor, keeping your toes pointed. Simultaneously, stretch your left arm forward to mirror your right leg, keeping it straight and parallel to the floor. Hold this position for 10 seconds, then return to your original position.[17] Perform 3 sets of 10-12 reps on each side.[18]
Prioritize strength training to build your glutes. While you don’t have to lift weights to get a bigger butt, it can accelerate muscle development for faster results. Cardio that lasts over 75 minutes can reduce muscle, so focus on building your lower body strength for a juicier backside.[19] If you’re a beginner, add weights to any of the exercises above by holding dumbbells, then gradually increase the weight by 0.5 pounds (0.23 kg) as you get stronger.[20]- When it comes to choosing the right dumbbell weight, start with a weight you can lift comfortably 12-15 times. Remember, proper form will give you better results and decrease the likelihood of injury.[21]
- You’ll likely see a noticeable difference about 3 weeks after you start lifting, while other people will notice your results about 6 weeks into working out.[22]
- If you want to do some cardio, perform circuits with intervals of body weight exercises. Or, have fun playing glute-building sports like football, volleyball, cycling, tennis, rock climbing, soccer, rollerblading, and cross-country skiing.[23]
Engage your abdominal and glute muscles while you walk. Making small changes in your posture can help you tone your abs and build your butt. Just keep your shoulders back, core engaged, and back straight when walking, and swing your arms from side to side to work your abs.[24]- To burn more calories and tone your butt, throw on some ankle weights or increase your walking pace.
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Cinch your waist with a belt. Belting the narrowest part of your waist can create the illusion of a bigger butt because it accentuates the difference between your waist, hips, and butt. To create this effect, place your belt over any shirt or dress, then tighten it along your natural waistline. This draws attention to the smallest part of your waist, giving you a curvy, hourglass figure.[25]- If you’re slim, try a thin or medium-sized belt to compliment your frame.
- If you’re curvier, play around with a thicker belt to give you an extra snatched waistline.
Choose tight jeans with small, wide-set pockets. The right pair of jeans can make your butt look even perkier and rounder, so try on a few pairs to see which one looks the best on you. Pick fitted jeans with pockets that angle slightly inward, and make sure the pockets are located on the fullest part of your butt. Wide-set pockets draw the eye outward, giving you the illusion of a juicier booty.[26]- If you want to add more volume to your backside, look for jeans with pocket flaps or embellishments.
- Opt for high-waisted jeans to highlight your waist, and pair them with a cropped, fitted, or tucked-in top. Avoid low-waisted jeans, which make your waist look larger and your butt look smaller.
- Or, choose a curvy skinny jean for a more figure-flattering shape.
Wear a short, fitted skirt to emphasize your butt. Showing off your legs draws the eye upward, making your butt appear larger. Look for a tight bodycon or A-line skirt to achieve an hourglass figure. Or, try a high-waisted pleated skirt to add serious volume to your backside.- If you want to highlight your curves, look for a ruched skirt with drawstrings along the sides. The drawstrings add more volume to your hips, making your waist appear smaller.
Look for dresses and skirts with horizontal color blocking. Clothing that has a horizontal divide makes you look more curvaceous, especially if the color change is located directly underneath your butt. This pattern draws the eye down from the waist to the butt, giving you instant volume. It also helps balance your figure if you have a large chest with narrower hips and a small butt.[27]- Avoid wearing pieces with vertical color blocking, which draws the eye inward and makes your backside appear smaller.
Wear high heels to enhance your figure. Heels naturally change the curve of your spine, making your legs look longer and your butt slightly larger. They also flex your calves to give you the illusion of toned legs, which may trick people into believing you have a strong butt. Choose heels that feel comfortable and allow you to walk normally (but still give you an extra pep in your step).[28]- If you’re not used to walking in heels, start with a small heel of about 2–3 inches (5.1–7.6 cm), then work your way up. Wider, closed-toe heels provide more balance and ankle support, and they still look incredibly stylish.
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Wear body-shaping undergarments to create an hourglass figure. Body shapers are a great way to fake it until you make it, and they can help emphasize (or de-emphasize) different parts of your body. To look like you have a sexier butt, choose shapewear designed to compress your thighs and stomach while still lifting and separating your butt cheeks.- Alternatively, wear a waist trainer to cinch in your waist and make your butt look larger. Before buying one, measure your bare waist with a flexible tape measure, directly between your ribs and hips.[29]
- Try on shapewear before purchasing it to ensure you pick the right size. Wearing shapewear that is too tight can lead to health problems, such as compressing organs or nerves.
Try butt-enhancing shapewear for an instant boost. Purchase underwear that has built-in padding, or use butt pads that slip into your normal underwear. Play around with different sizes of padding to find the look you prefer. Then, wear your shapewear under your clothing whenever you want a perky, bubble butt.[30]- Some styles extend up to your waist, cinching your waist in to help accentuate your butt even more.
- Alternatively, make your own padding by using foam or stuffing used to fill pillows and quilts.
Buy butt-lifting jeans to make your bum look bigger. Many brands are releasing special jeans made with fibers designed to hug every curve. They often feature elastic in the fabric to help your butt look larger, and they offer different levels of lift. Try them on in store to find the perfect fit for you, and combine them with one of our other quick fixes to add an extra oomph to your behind.[31]
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- QuestionWhat's the best weightlifting exercise for your butt?
Laila AjaniLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
Fitness TrainerI think deadlifts are probably the best bang for your buck. However, if you're new to lifting weights, this isn't the most beginner-friendly option out there. I'd definitely recommend having someone more experienced spot and help you here with this. - QuestionHow do I measure my waist?Laila AjaniLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
Fitness TrainerMeasure around the smallest part of your waist, which is usually a little higher up than you'd think. It should normally be a little bit above your navel. Just use a tape measurer to do this.
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Tips
- No matter what size butt you have, embrace your body and wear clothes that make you feel good. Confidence is the key to attractiveness, and even a simple shift in posture can make you appear more sexy: lift your head, push your shoulders back, and arch your back slightly!Thanks
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References
- ↑ https://www.ehproject.org/fitness/exercise/how-to-get-a-bigger-butt-fast
- ↑ https://www.goodrx.com/well-being/movement-exercise/glute-bridge-vs-hip-thrust
- ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/how-to-strengthen-your-core
- ↑ https://www.ehproject.org/fitness/exercise/how-to-get-a-bigger-butt-fast
- ↑ https://www.ehproject.org/fitness/exercise/how-to-get-a-bigger-butt-fast
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/squat/vid-20084663
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/squat/vid-20084663
- ↑ https://www.ehproject.org/fitness/exercise/how-to-get-a-bigger-butt-fast
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/lunge/vid-20084662
- ↑ https://strengthambassadors.com/blog/lunges-for-glutes-and-hamstrings
- ↑ https://www.gymless.org/lunges/
- ↑ https://dailyburn.com/life/db/365-butt-exercises-booty-workout
- ↑ https://www.goodrx.com/well-being/movement-exercise/plank-modifications
- ↑ https://www.health.harvard.edu/blog/straight-talk-on-planking-2019111318304
- ↑ https://www.artofliving.org/us-en/yoga/poses/superman-pose
- ↑ https://health.clevelandclinic.org/got-back-pain-try-superman-3-exercises/
- ↑ https://www.acefitness.org/resources/everyone/exercise-library/14/bird-dog/
- ↑ https://advance.muschealth.org/library/2022/december/the-big-three
- ↑ https://blog.lionel.edu/does-cardio-burn-muscle
- ↑ https://www.johnsonfitness.com/blog/lift-heavier-weight/#
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
- ↑ https://www.ehproject.org/fitness/exercise/how-to-get-a-bigger-butt-fast
- ↑ https://www.sportsrec.com/525549-does-swimming-strengthen-the-quadriceps.html
- ↑ https://info.totalwellnesshealth.com/blog/transform-your-walk-into-a-full-body-workout#
- ↑ https://youtu.be/RlhMxK-XaBg?t=49
- ↑ https://youtu.be/RlhMxK-XaBg?t=197
- ↑ https://beautifulbutt.com/16-fashion-decisions-make-butt-look-bigger-beautiful/
- ↑ https://illumin.usc.edu/walking-in-high-heels-the-physics-behind-the-physique/
- ↑ https://youtu.be/RlhMxK-XaBg?t=91
- ↑ https://youtu.be/RlhMxK-XaBg?t=149
- ↑ https://www.kpcc.org/2016-03-21/booty-lifting-levanta-cola-jeans-go-mainstream
About This Article
Fitness Trainer
This article was co-authored by Laila Ajani and by How.com.vn staff writer, Bailey Cho. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES). This article has been viewed 901,457 times.
Co-authors: 58
Updated: July 9, 2023
Views: 901,457
Categories: Butt Shaping
Article SummaryX
To make your butt look sexy, wear a belt to define your waist, and make it the smallest part of your body. By making your waist smaller, your butt will look bigger and more shapely by comparison. You should also wear clothes that accentuate your waist, since this naturally draws the eye to your butt. Then, slip on a pair of heels, which changes the curve of your spine and makes your butt stick out while you walk. If you want to make your butt bigger through exercise, practice squats or explosive lunges every day or as often as you can. You can also practice holding planks and supermans, which help to cinch your waist and make your butt look bigger. For more tips, including how to choose undergarments that accentuate your butt, read on!
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