How to Grow a Bigger Butt

Leg-lift exercises can help you build a bigger butt.

If you wish you had a bigger butt, you can do something about it. Several exercises can help you gain muscle in your rear, resulting in a bigger, curvier bottom.

Things You'll Need

• Weights

Instructions

1. Perform cardiovascular exercise that works your gluteus maximus muscle, more commonly known as your butt. Hill workouts are great for working your glutes. Walk, jog, run or cycle up challenging hills. If you work out in a gym, set the incline on the treadmill high or add significant resistance to a stationary bicycle. Stair-climbing is also a great cardiovascular exercise for working the butt. Climb stairs at a local stadium, or hop on the gym's stair-climbing machine.

2. Do squats three days a week. Squats are excellent for working the butt muscles. If you're new to squats, begin by just using your body weight. Over time, as you get better at performing squats, hold weights in your hands while you do them. You'll build muscle faster when you challenge yourself with heavier weights. Aim to perform three or four sets of 10 to 12 squats.

3. Incorporate lunges into your workout. Front, reverse and side lunges all work the glutes well. Perform three or four sets of 10 to 12 lunges, two or three times a week. You'll feel your butt muscles working throughout the exercises. Hold weights in your hands for a greater challenge.

4. Try leg-lift exercises. Get down on the floor on all fours, resting your forearms on the floor. Keeping your right knee on the ground, lift your left leg straight out behind you. Now lift your left leg a few inches up, and repeat this movement 15 to 20 times. Switch to the other side and perform the same number of reps. These leg lifts help work your glutes, in addition to working your quads, calves and hamstrings.

5. Increase your weights over time. Growing a bigger butt involves building some serious muscle back there. You have to increase the weight you lift to continue to see improvement. Once a particular weight feels easy, it's time to move on to a heavier weight.

6. Incorporate exercise that works the butt into your daily life. Opt for the stairs instead of the elevator. While waiting in line at the store, squeeze your butt muscles repeatedly. If you perform these simple things regularly, you'll notice a change in your butt over time.

Tips & Warnings

• Don't make the mistake of thinking that you can get a bigger butt by simply gorging on junk food. This will result in a saggy rear and possible cellulite. Instead, maintain a healthy diet and let your butt grow with added muscle.

Resources

• Read this Article in Spanish