One of the most asked questions from our customers is how to get a bigger butt faster. Well, girls. today we’ll teach you just how!
While there are some expensive cosmetic surgeries and questionable beauty products to attain the dream bum, not all are risk-free, and some can even backfire.
Whether you are genetically cursed with a flat rear end or simply wish to increase the muscle definition and tone of your booty 🍑, the good news is that you can always make your back round and perky by following the right glute exercises.
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So in today’s post, we will look at some butt-developing exercises and expert tips on getting a bigger butt faster. But first, let’s look at the anatomy of the glutes to understand how long it takes for your butt to grow and how to accelerate the process.
Understanding the Anatomy of the Glutes
Let’s be honest for a second. As much as we all want a nicely sculpted and firm butt, not all of us are blessed with it. While some people have great genes that distribute fats in the right places, others have to work harder for the ideal curves. Understanding the anatomy of the glutes can help us choose the right set of exercises to target our muscles and get the most out of our workout program.
Our glutes consist of the three primary muscles. These muscles are the gluteus minimus, gluteus medius, and gluteus maximus, which are the biggest of the three butt muscles. It is the primary muscle responsible for your booty’s overall bulk and shape. The other two muscles, gluteus medius and gluteus minimus, are smaller muscles that help stabilize your pelvis and hip.
These three muscles work together and let you perform everyday activities such as jumping, walking, and running. They are responsible for providing stability to your spine and hip area, preventing injuries to these areas as well.
Aside from the naturally appealing look of the buttocks, having powerful glutes can improve your performance in athletic activities such as running and weightlifting. They can also prevent hip, lower back, and knee injuries.
How long does it take for your booty to grow?
Well, there isn’t a single-word answer to this question, as the time it takes to grow your rear end varies depending on your approach. Nonetheless, if you are serious about your goal and work with a proper diet and exercise plan, it could take between 1 to 3 months before you notice some visible results and up to 1-2 years to get precisely what you want.
Do not trust the short-time booty activation methods, as they may not be long-lasting and can even lead to sagging and flabby butts. These issues can be irreversible or cost you a hefty amount to fix by undergoing excruciating reconstructive surgeries.
What causes booty growth?
Your glutes may be nicer, but they can be hidden in a subcutaneous layer of fat, making them thinner or thicker. To make these muscles visible, you need to work out and lower your calorie intake to burn unwanted fat. Factors contributing to your booty activation include your genes, diet, sleep schedule, lifestyle, and workout consistency.
Other than butt workouts, some food items also contribute to bigger butts, as what you consume plays a critical role in your muscle growth, fat distribution, and strength.
Workouts to perk up your peach in a week
Now that we are done with the basics of toning your butt, here are some of the best booty workouts to make your peach naturally round and appealing. Just remember, though the human body adapts after every minimal lifestyle change and booty activation exercise, visible changes might take longer. If you stay consistent and exercise 2 to 3 times every week, you will surely be able to get a curve or butt in a few months.
Here are the key exercises that must regularly be part of your body workout training.
Cardio and Strength Training
To build your glute muscles and burn fat faster, engage in moderate to high-intensity strength training workouts that involve progressive overload. Though high-intensity interval training (running sprints) and high-volume steady cardio (40-45 minutes on the treadmill) are great fat-burning activities, the benefits of the first one are more visible in a shorter span.
It is essential to know that interval training shouldn’t be a part of your everyday workout as it places higher stress on your body. A maximum 30 minutes session including 5 minutes warm up and 5 minutes cooling down 3-4 times every week is more than enough.
Resistant Training
Along with cardio, you can boost your resting metabolism to lose weight faster by developing lean body muscle. Train all the primary muscles in your body, such as the chest, shoulders, legs, and arms, twice a week. Feel free to have an extra leg day to work more on your glutes.
Start resistance training without weight or use lighter weight before diving in completely. Target 13 to 16 reps of every workout using a weight that is light enough to keep injuries at bay and heavy enough to challenge the last round of each set. Gradually you can increase the weight and follow complex workouts for better results.
Compound Glute Workout
You can train your glute muscles in isolation and compound for steady growth. Compound workouts are more effective than isolation ones because they work on multiple muscle groups simultaneously. These workout plans are relatively more intense, making them high-calorie burners. Some of the compound glute work out that may leave you with a no-surgery Kardashian booty include:
Squats
The squat is a relatively simple workout that is also considered a booty activator. It is a type of strength training that works the large lower body muscles, including your quads, glutes, and hamstrings. You can perform them with or without weights, although using weights will make the exercise more challenging.
Some other benefits of Squats include:
- Improved leg strength
- Increased muscle mass
- Reduced risk of injury
- Improved balance and coordination
- How to Do a Squat
If you’re a beginner and have never done a squat before, don’t worry—it’s easy! Just follow these simple steps:
Start by standing with your feet shoulder-width apart. Keep your back straight, lower your body, and bend your left and right knees until your thighs are aligned with the ground. Pause for a moment, then slowly stand back up to starting position. Repeat 10-12 times.
As you get fitter, you can intensify the number of repetitions you do or add weight in the form of dumbbells or a barbell.
Bulgarian Split Squat
The Bulgarian split squat is a great way to target the muscles in your butt and get a bigger booty. This move is especially effective because it works several muscles at once, including your glutes, hamstrings, and quads.
How to Do A Bulgarian Split Squat
Start by standing in front of a bench or box to do a Bulgarian split squat. Place one foot on the box and step back with your other foot, making sure to keep your weight evenly distributed between both legs. Keeping your torso upright and your back straight, keep your knees bent and lower yourself until your back knee almost touches the floor. Push yourself back up to the starting position and repeat. Make sure to switch legs after each set.
Glute Bridge
If you’re looking for a way to tone your glutes and hamstrings, the Glute Bridge is a terrific workout to try. It is also a best exercise for stabilizing your pelvis and spine and can help to relieve back pain. In addition, it can help to improve your balance and coordination.
How to do a Glute Bridge?
To do Glute Bridge, simply lie on your back. Keep your feet flat and your knees bent. Then, raise your hips off the floor until your thighs and torso are aligned. Hold for a few seconds, then lower back to the starting position. Do three sets of 10 repetitions for best results.
Hip Thrust
The quest for a curvier rear end has led many people to try various exercises, including squats, deadlifts, and lunges. However, one move that’s particularly effective for targeting the glutes is the hip thrust.
Hip Thrust is an excellent way to build strength and size in the glutes. In addition, it can also help to improve performance in activities such as sprinting and jumping. So if you’re looking for something to give your butt a boost, give hip thrusts a try!
How to do Hip Thrust?
The hip thrust is a simple exercise that can be done using body weight or with added resistance in the form of dumbbells or barbells. To do the exercise, simply lie on your back. Keep your feet flat and your knees bent. Then, raise your hips and drive them upwards, contracting your glutes at the top of the movement. Lower your hips back to the initial position.
Repeat the process for reps.
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See What Thousands of Glowing Girls Love About Luxx Curves
We help women shed that stubborn belly fat by using body contouring garments that help support and shape the waistline so you can look fabulous and feel confident!
Final Thoughts
Understanding the anatomy of the glutes can help in choosing the right exercises. Remember, these moves are just a starting point. To see continuous results, ensure you’re doing them regularly as part of a workout routine that includes cardio and strength training. And don’t forget to supplement your efforts with a healthy diet—you can’t out-exercise a bad diet! With consistency and dedication, you’ll soon be on your way to getting the bigger butt you’ve always wanted.
My waist training journey started all the way back in 2012. Waist training, fitness, and eating healthy has changed my life. I’ve lost 50 pounds of belly fat and have reclaimed confidence. My goal is to help you do the same.