Even if your ultimate goal is weight loss, getting a bigger butt might also fit into your diet and fitness aspirations. Not only does a nicely shaped bubble butt look great in your favorite pair of jeans, but strong glutes also help you to carry out day to day activities more effectively and prevent injury.
In this article, you’ll learn not only exercise tips, but nutrition and lifestyle strategies to get a bigger butt and achiever overall optimal health. Talk about killing two birds with one stone!
Your butt consists of three major muscles: the gluteus maximus, gluteus medius and gluteus minimus. All work to stabilize the hips and carry out other important functions, and (as the names suggest) the gluteus maximus is the biggest of the three, and the one that will give you your dream bubble butt.
While squats are great, you might be surprised at how many of these strategies are not even exercise related!
1. Eat Wild Salmon
Getting plenty of protein in general is important for building muscle in your butt and other parts of your body. Wild salmon is one of the best sources of protein available, as it packs 22 grams into a four ounce serving. As if that weren’t enough, salmon is loaded with anti-inflammatory omega 3 fatty acids, which many people are lacking in today’s diet.
Omega 3 fats have been linked with muscle growth and recovery, which can also be a helpful support for achieving your bubble butt. If you don’t have access or can’t afford fresh wild salmon, buy a stockpile of canned Wild Planet, Wild Pink Salmon to throw on a salad or as part of any meal.
2. Enjoy More Flax Seeds
Especially for vegetarians, flax seeds are a good source of those same omega 3 fatty acids, and also rich in important nutrients like B vitamins and magnesium. Flax is also a wonderful source of protein, healthy fats and fiber. Flax seeds are best enjoyed freshly ground if possible (buy a coffee grinder and grind them as needed) or purchase pre-ground seeds and keep them in the freezer to avoid oxidation.
NOW Foods Certified Organic Golden Flax Seeds are the ones I recommend and keep in my kitchen.
3. Don’t Fear Eggs
Contrary to popular belief over recent decades, eggs and their dietary cholesterol have now been shown to not be the main culprit behind cardiovascular disease. On the flip side, refined carbs and sugars are highly problematic.
Eggs are also a great source of protein, offering about seven grams per egg. They are high in B vitamins which can fuel a good workout, along with the amino acid, leucine, that plays an important role in muscle synthesis for a bigger bum.
4. Include Healthy Fats
Getting adequate amounts of healthy fats in your diet is important for sculpted muscles, and a bigger butt. While fat is the most calorically dense macronutrient (compared to carbs and protein) it’s also one that keeps you satiated, meaning it’s far easier to resist fattening foods like pizza, donuts and soda.
Stick to fat sources like extra virgin olive oil, coconut oil, avocado, nuts, seeds and naturally occurring fats from fish and meat.
5. Get Creative with Lunges
Alongside a healthy diet, certain butt-busting moves can work wonders for building a luscious tush. Lunges top the list, but it’s important to include the full range of lunge possibilities, as each type works different muscles to give you that rounded, full look.
Be sure to include static lunges, forward lunges, reverse lunges, lateral lunges, transverse lunges and curtsy lunges.
6. Do Lots of Squats
Squats are another exercise that are foundational in achieving the butt of your dreams, and you should also switch it up. Rotate between regular squats, split squats and goblets squats. Be sure to perfect your squat using just your bodyweight at first, then you can begin adding weight in the form of dumbbells or barbells.
7. Buy a Stability Ball
A stability ball is a small monetary investment with a huge payoff. Exercises and stretches for the entire body are endless with this at-home workout tool, including some excellent choices for a bigger butt. Great options include hamstring curls and Bulgarian split squats with your back leg balancing on the ball.
If you don’t own one already, check out this option for a high quality ball that will last.
8. Master the Deadlift
An excellent total body movement that focuses particularly on your posterior chain muscles (hamstrings, glutes and back) is the deadlift. It’s also an important exercise to include in your routine for injury prevention, and even works your flexibility and mobility. Definitely be sure you master the form before adding any weight.
9. Get More Sleep
High quality and adequate sleep is essential for weight management, as lack of sleep is a known cause of weight gain or an inability to lose weight. Especially if you are striving for a bigger butt while also wanting to shed fat, being sure your sleep is in check should be top priority.
Begin with basic sleep hygiene practices like keeping your bed only for sleep and sex, turning off all devices and screens two hours before bedtime, having routines and sleep/wake times that you stick to, and trying out some calming self-care practices before bed.
10. Take the Stairs
Even if you can’t log a gym session, try to simply take the stairs as often as possible! Not only will stairs majorly work your butt muscles, but they also scorch calories, get your heart rate up, increase stamina and can be done just about anywhere you find stairs.
11. Manage Your Stress
This might seem like an odd way to get a bigger bum, but you’d be surprised. Elevated stress hormones (especially cortisol) have been shown to add belly fat, and make it very difficult to lose weight. So, even if you have the healthiest of diets and exercise programs in place for that bubble butt, chronic stress could be thwarting your efforts.
Consider stressors that you can change, since we can’t change everything. This might be just 10 minutes per day of deep breathing, a coffee date with a friend every week, a walk outside, meditation, yoga or a hot bath. There’s no one-size-fits-all approach when it comes to self care, it’s all about figuring out what works for your preferences and daily life.
12. Just Move More!
Cardio is another important factor for a bigger butt and overall health, and it’s perfectly fine to think outside of the box. If going to the gym doesn’t appeal to you or isn’t realistic, no problem! Take the stairs, go for a walk, sign up for a pole dancing class or find a jogging buddy. Any and all ways to incorporate more physical movement into your day should be the goal.
A bigger butt can make you feel sexy and signify a healthy body. By implementing these twelve strategies, you’ll be well on your way to a butt that looks great in jeans and a lifetime of energy and vitality.
