Weight Loss

Exercises & Guidelines For a Bigger Firm Butt

Having a bigger, round and firm derriere is one of the best features a woman can have. If you think we are lying, then look at how men swoon and scream when a woman with beautiful curves like Jennifer Lopez walks by.

Luckily, having the right curves in your butt region is not out of your reach. With the right exercises and eating habits, you can get the body that will keep everyone throwing glances at you, just to get a glimpse of what you are packing.

Some people, especially celebrities opt for the easier route by having butt implants. But, bottom enhancing surgeries are beyond the average person’s salary cap. Furthermore, the butt implants explode sometimes and may expose your body to serious dangers. Look at this video to see what we mean.

Bigger Butt Guidelines and FAQs

Having a great butt depends on exercises and good diet. We will be looking at the following sections to give you the guidelines on how to get rid of the flat butt syndrome:

  • Exercise
  • Proper diet
  • Lifestyle changes
  • FAQs

1.      Exercise

Basically, the perfect booty depends on two factors, hip muscles and hip fat. You have to work on the muscles and fats in the hip region to be able to get the desired results. Working on one and neglecting the other will be a waste of time.Hip muscles are categorized into three, gluteus maximus, gluteus minimus and gluteus medius.

For your buttocks to have a toned look, you have to thoroughly work on the three muscles. Good workout routine willpull the muscles up and in the process your bum will also get a boost. To get a bigger and firmer bum, you will have to work on the fat layer that is located above the muscles.

You will have to either reduce or increase the amount of fat on your bottom. If you are skinny, then you will have to take extra calories to increase your butt size. If you have accumulated some substantial amount of weight over the years, then you will just have to shed some fat.

Here are exercises to give you that curvylicious booty:

a)      Glute Bridges

This exercise will warm up the muscles on your booty. It is quite challenging at first, but you will get a hang of it in the next few days. Doing Glute Bridges is quite simple:

  • Lie on your back. Knees should be bent and feet flat on the ground. Both feet and legs should be several inches apart.
  • Place a light weight on your pelvic region. Weights are optional, however they provide the best results.
  • Lift your hips until your hips, knees and shoulders are aligned in a straight line.
  • Hold your body in that position for several seconds, before moving down.
  • Repeat a set of 10 to 20 times.
  • Here is a video of the Glute Bridge exercise.

b)      Single Leg Bridges

This is a perfect exercise for you if you spend most of your days sitting down. It is also a warm-up exercise for your hip muscles. Here is how you do it:

  • Lie on your back. Keep one leg bent with the foot flat on the ground.
  • Raise the other foot straight up in the air.
  • Tighten your abdominal and butt muscles.
  • Raise your hips until if forms a straight line with your knees and shoulders.
  • Inhale to pull your belly button backwards towards your spine.
  • Return your hips to the initial position.
  • Repeat with the other foot and do several sets each day.
  • Here is a video for the single leg bridge.

c)      Kneeling Kickback

This exercise works on the largest muscle in your butt, the gluteus maximus. Here is how to do it:

  • Kneel on the floor and prop up your torso with your arms, such that your upper body should assume the push-up position, while your knees should be bent on the ground.
  • Start with one leg, bring it to your chest and then extend it back, as far as you can.
  • Switch to the other leg and repeat the process.
  • Do a set of at least 10 kneeling kickbacks.
  • Here is a video.

d)     The Lunge

Using weights or not when doing lunges is up to you. However, this is one of the best exercises for a nice toned butt. How to do the lunge:

  • Stand in a straight posture, feet several inches apart.
  • Starting with one leg, step forward and assume the proposing position. However, make sure the leg left behind does not touch the ground.
  • Repeat with the other leg.
  • Do a set of 10.
  • Here is a video.

e)      Side Lunge

This exercise will work on your inner thighs and also tone the muscles of your butt. How to do side lunges:

  • Stand straight, place your hands on your hips.
  • Extend your legs a few inches apart.
  • Extend one knee and the dip your hips downwards.
  • Rise and switch to the other side and dip.
  • Do a set of 10.
  • Here is a video.

f)       Scissor Kicks

Another great exercise to tone your butt muscles and work on the lower abdomen muscles. How to do scissor kicks:

  • Lie on your back and fully extend your arms with your palms facing downwards.
  • Lift both legs off the ground.
  • Starting with the right leg, lift it to a 45 degrees angle, while the left leg should be 3 to 4 inches above the ground.
  • Lower the right leg to 3 inches above the ground, as you lift the left leg to assume the 45 degrees position.
  • Repeat this process to create the motion of a scissor. Make sure your legs are straight while doing this routine.
  • Do a set of 10, as a beginner. Too many scissor kicks will leave you with a sore abdomen.
  • Here is a video.

g)      Leg Lift

The leg lift exercise will work on your butt and lower abdomen muscles. How to do leg lifts:

  • Lie down on a mat and place both arms below your bum.
  • Keep your legs together and stretch them further.
  • Raise both legs till they become perpendicular to your hips.
  • Release both legsslowly until they are a couple inches off the ground and pull them back upwards again. The nearer the ground the better.
  • Do a set of 10 to 15.
  • Here is a video.

h)      Barbell Squat

Here is how you do barbell squats:

  • Balance a barbell on your shoulder girdle.
  • Position your feet shoulder-width apart and space your hands wide enough to avoid straining your shoulders.
  • You may place your heels on a raised platform, about 1 inch to 1.5 inches.
  • Squat until your butt is parallel to the floor.
  • Rise up and repeat the set for 15 to 20 minutes.
  • Here is a video.

i)        Plié Squat

Here’s how you do the plié squat:

  • Stand straight with feet spread shoulder-width apart.
  • Lower your hips till your butt is just inches above your feet.
  • Return to your initial upright position.
  • Make sure to tighten your glutes and thighs as you ascend upwards.
  • Also, when doing squats make sure you hold your hands together in front to maintain balance.
  • Do as many sets as you can.
  • Here is a video.

j)        Deadlifts

How to do deadlifts properly:

  • Space your feet hip-width apart.
  • Create an overhand grip on the barbell. Your grip should be close to your legs, but on the outside.
  • Your back should be flat.
  • Raise the barbell to your upper thigh region and then take it back to the ground, while still maintaining the grip.
  • Knees and hips should move simultaneously, but your back should remain flat for the whole exercise.
  • The bar of the barbell and your legs should be in contact with each other to avoid injury.
  • Here is a video.

k)      Step Aerobics

The exercise is very simple. Look for a raised platform or you can even use the bottom of a staircase. Step up, step down with one leg and then switch to the other leg in a quick fashion. Do this exercise for 15 to 20 minutes. You may even listen to your favorite music while doing this exercise. Here is a video.

l)        Jogging

Running is a good exercise to build lean muscles. You should do jogs and runsfor health purposes and not just for butt improvement. Alternate between running and walking and do not overdo it.

m)    Riding a bicycle

Pedaling a bicycle works on your thigh, hip and calve muscles. It is an enjoyable exercise, if you do it with your friends and family members.

n)      Step climbing

This is a very rigorous exercise that is not advisable if you suffer from chronic illnesses. You may choose to run up a lot of flight of stairs or you may just walk. Whichever way, this exercise routine works on your abs, thighs, butt and heart muscles.

o)      Yoga

Yoga rounds up our list of the right exercises for a toned bottom. Enlist for a yoga class or look for a yogi. Train at least three times a week for the perfect derriere.

2.      Proper Diet

Now, to maintain whichever gains you get from the exercises, you need to check on your diet. Adding more proteins should be your number one priority, because they are body building foods. Equally important is the timeyou take your meals. Make sure you take your meals on a routine basis to avoid overeating.


There are many sources of proteins. Some of the common sources include: meat, skimmed milk, legumes, eggs, fish, soy protein, whey, hemp protein and low-fat yogurt.


The butt region requires a fat layer to be bigger and shapely.Your diet should include unsaturated fats. Sources of unsaturated fats include: avocado, canola oil, sunflower oil, nuts, fish oil, olive oil, rice bran oil and peanut butter.


They comprise vitamins and minerals that are very essential to our bodies. Sources of micronutrients include fruits, vegetables and nuts. Eat a lot of fruits to get the required energy during workouts.


Carbohydrates are the primary sources of energy giving foods and you should include them in your diet. The quantity consumed should be in direct proportion to your workouts. Rigorous workout should be accompanied by a lot of carbohydrates. Sources of carbohydrates include: sweet potatoes, corn, barley, wheat bread, whole grain pasta, brown rice, apples and grapefruit.

3.      Lifestyle Changes

  1. Sleep early, rise up early

This is important, because it will allow you towork out and still have time to prepare yourself to go to work.

  1. Have longer and healthy sleep on a daily basis

You need enough sleep for your body to recover from the exercises. During workouts, ourbodies break muscles and we need rest periods for new cells to be generated. Furthermore, a good night sleep keeps you rejuvenated the following day.

  • Consume a lot of water

Drink at least three liters of water per day. Water is the best solvent and you need it in your body. When you exercise, toxins such as uric acid build up in your body. Water dissolves and flashesall the toxins out of the body.

  1. Fake it till you make it

Before you actually see results, you can create the illusion that you actually have a big bum. To do this, you may wear padded thongs, high waist shorts/jeans/pants, low-rise jeans/pants, corsets, peplum tops, balloon skirts/dresses etc. Seeing the reaction of people will actually motivate you to work harder, but this should not be a priority. Just love and be yourself, but work harder.


  1. How long will it take for my butt to get bigger?

People are created different. How your body reacts is not the way someone else’s body will react to the same stimuli. Your body may respond faster, which means you may have a toned butt faster than you anticipated or it may take longer than you projected.Also, the effort you put into your exercises will determine if you will be successful or not.

  1. Why is my booty not getting bigger?

Ever heard the saying that Rome was not built in a day? Well, the same is also true for your butt. Have patience if you want to see meaningful results. It could also mean that you are not doing your exercises well or maybe your diet is in question. Monitor your protein, carb and fat numbers using a calorie app if you have to.

  1. Can I get a bigger butt without exercises?

Yes, you can.It is not hard by the way. Just go into a binge of junk food eating and you will see quick results. However, getting a bigger cellulite-filled out-of-shape butt is not what we are advocating for. Our information is geared to give you a round, toned and firm butt that will keep everyone drooling.

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