Getting bigger and rounder butts in just a span of the month seem impossible, especially to those who really have a skinny back. Well, this miracle can happen when you strictly follow the right set of advice.
Ours is a fast-paced generation. We prefer getting work done and targets hit instantly. Be it receiving the food delivery or sending the birthday wishes, we want it right at our fingertips in no time. In the same fashion, people can’t afford to wait for years to see their attractive and rounder tushes that just wow everyone.
So, let’s be positive with a “can-do” attitude and discuss the strategy to achieve that “bigger butt” goal in 30 days.
The science behind getting bigger butts
The people nowadays love more shortcut logicless hacks than knowing the proper logical reason behind a particular thing.
Science is involved in all walks of life. Building bigger buttocks is no exception. Science plays a key role here too. All the workout techniques and meal plans we discuss further are derived from scientific basis and evidence.
Targeting your hips means targeting the largest muscle of the body – gluteus maximus. These muscles are located in lower limbs. If you are born slim, you really need to work hard upon toning your muscles. In the initial days, more will power and dedication will be required.
Bigger butts not only contribute towards enhancing your appearance, but they also boost up your body strength too. It’s a win-win situation. Gorgeous physique with heightened stamina is a marvelous combination.
Glutes are to be triggered and targeted. The exercises that activate glutes must be done with the right posture. Sometimes, swelling occurs in thighs while you are starting out. But, with the passage of time, your body gets adapted to the workout routine.
Some of the exercises engaging pelvic muscles, spinal muscles, and tibia fibula also play an essential role in activating the buttocks.
Have a sneak peek of the exercises that are powerful enough to escalate your butt building. Do them the right way as depicted below.
When it comes to quintessential exercises, squats are flag bearers for a reason. Unleash the power of squatting to make your desires comes true.
The full squats and parallel squats will fetch the result in lesser time. Some authentic researches reveal that performing squats with some weights on your shoulders can increase the efficacy of the butt building process. Your quadriceps and glutes are targeted in a better way.
Here’s how to do squats the right way. Stand straight with your feet shoulder-width apart. Stretch out your hands and bend towards the ground. Your thighs must become parallel to the ground. Then, cone to starting posture lifting your hips.
Bulgarian Split Squat
Stand roughly two feet in front of a sturdy bench or chair, your feet hip-distance apart, your core engaged, your shoulders back, and your chest and eyes pointing straight ahead.
A variation of traditional squatting technique in which the right foot is placed on a chair or bench behind. Place the top of your foot on the bench and bend down. As your left knee bends, your right knee bends naturally.
Lower your knees till your left thigh is parallel with the ground. Your right elevated leg must be in alignment with the left one. When you stand up, use your left leg to come back to the initial position. After a few sets of reps, repeat this by reversing your legs.
This exercise is a great way to tone your buttocks and lower body. The major targets are quadriceps, glutes, hamstrings, and spinal erectors.
A prominent exercise to target gluteus maximus. Deadlifts so strengthen quadriceps and hamstrings as well.
Bend at your knees and put up the barbell from the floor using both your hands that must be shoulder-width apart.
When you are in the position of lifting the bar, your hips must drive forward. Keep your chest upright and spine strong. Pull your shoulders back and lower the bar towards the ground. These lifts must be fast and tough.
Romanian deadlifts are mainly focused on strengthening the hamstrings. Place your feet coinciding with the shoulder level and hold a barbell in front of your thighs. Now bend forward using your hips and place the barbell on the ground. Make sure you feel like your hamstrings are stretched.
A nice way to activate your tushes towards growth. The benefits increases even more when you do it along with dumbbells in your hands.
Stand straight and step out one foot forward. Bend your front leg forward. Bending should be such that your right leg makes a 90-degree angle with the floor while your rear legs must be parallel with the floor. Then, liftback your front leg to return to the initial position.
Most people think that bench press is good for upper body training. But this is not the truth, you can reap its benefits to strengthen your glutes too.
Lie down on a bench, the body portion from head to butt must fall flat on the bench while thigh should point parallel with the floor. The feet should be on the floor.
Hold a barbell and start pulling it towards your chest and away from your chest in a vertical manner. Just as you do in case of lifting.
3 sets of 8 reps would be perfect count for developing a big butt.
Military presses are one of the best exercises for training glutes and quadriceps. Everyone wishes to raise up their tushes must perform this.
Grasp the barbell in your hands and bend your knees slightly. As your glutes contracts, stand back straight and take off the barbell from the rack. Now, start pulling up and down with the barbell.
When you lift the barbell up, it must go beyond your overhead and when you lower it down, it must come to your chin level. Try to keep elbows forward.
Hip thrust is a bonzer exercise for enhancing the butt size quickly.
Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground. Experiment with your foot positions to find an angle where you feel your glutes really working.
To do this, lie down with upper back on a bench such that the lower part of shoulder blades touches the edge of the bench.
Adjust yourself to a posture where your chest and knees come in a single straight line. Pull your feet under the knees.
Now, push through heels and lift up the hips from the ground while keeping your knees bent. You can always adjust your posture till the glutes really feel engaged.
Single-leg hip thrust
Just another variation of the hip thrust. Here one foot is engaged at a time.
Lie down in the same position as in regular hip thrust. Push the heels and use your hips to lift back up. Both the hips must be at the same level while lifting up. Repeat this with another leg.
30-day winning workout strategy for bigger and rounder butts
As it’s rightfully said, plans don’t work until you do. Not just read this, follow this strictly winning plan daily to see results within the preferred time frame.
Day 1: start with a Barbell back squat. This is a triggered alarm for your glutes. 3 sets of 6 reps will be sufficient, to begin with.
After taking rest for 2-3 minutes, do Romanian deadlifts with 3 sets of 8 reps
Day 2: it’s second energetic day and you have to commence with Barbell bench press. Doing 3 sets of 6 reps will be fine. Then turn to close grip bench press. For this, 3 sets of 10 reps will be good enough.
Day 3: This day is dedicated to deadlifts. Also, it involves dumbbell lunges and a single-leg hip thrust. Do 3 sets of 6 reps for each one of them.
Day 4: Rest for the fourth day. It’s important to prevent injuries and inflammation.
Day 5: Rejuvenate yourself again and gear up with Barbell back squats again. Continue with Bulgarian split squats and Hip thrust too. 3 sets of 10 reps are ideal.
Day 6: Take rest
Day 7: Rest
Make sure you give your body 2-3 minutes of rest between every set of reps.
This 30-day workout plan can prove to be fruitful for the folks who adopt it with extreme dedication and discipline.
The right diet and supplements for getting bigger and rounder butts in 30 days
Talking of diet, there’s nothing much special to discuss. One must be aware of what all goes on in a nutrition-loaded plate. Obviously, no street foods are going to help you here. You need to rely on home-made healthy meals, right?
Food plays an important role in shaping your buttocks. Doing intense exercises without an appropriate diet makes no sense. All your efforts will go in vain without a proper meal plan.
Your body needs even more nutrients when you are actively exercising and have a rigid workout routine. Do not dare to be reluctant about your eating habits.
All that you need to do is shake hands with healthy fats, lean proteins, and complex carbohydrates. What needs to be limited is unhealthy fats and carbs. Extra added sugars and processed foods will hinder your resolution.
Find the complete list of healthy foods here. (Link previous article pointing to foods to eat for bigger butt)
Are there any supplements that can help? Yes, they are. Below are two wonderful foods supplements that can heighten your butt building progress when coupled with diet and workout plan.
- Protein powders – every athlete and fitness fanatic must be aware of such a supplement. These powders come loaded with whey protein which is an excellent strength gainer. The most common way is to blend it with milk and drink along.
- Creatine – creatine is a substance, naturally produced by the human body. Chemically, it a combination of amino acids. It can be obtained from red meat. The reason why athletes prefer creatine consumption is that it is a powerful muscle builder and speeds the recovery after the person has undergone some kind of muscular injuries.
Facts you must know before trying to a get bigger and rounder butts
Before we proceed further with a masterplan to follow for acquiring perfectly round buttocks, here an array of facts to have a glance before starting out.
- Your body is unique in terms of genetic and hormonal makeup
- You or may not be successful at altering your muscle size with the recommended diet chart and exercise plan
- Some people are easily able to build up their muscles while it may take forever for others to do so
- The training must be done often enough with a gap of 48-72 hours
- Regarding the resistance body training, start with the lower resistance levels and then turn on to higher levels
- Do exercises that are known to be highly effective and fetch results
- Exercising at the right intensity with a sufficient number of reps is crucial
- Make a healthy diet a habit. Control your cravings for the month. Limit processed foods and added sugars. Instead, shake hands with lean proteins
Nothing is impossible for the ones who are strongly determined to succeed. Where there is a will, there is away. We showed you that way, now it’s you who have to walk through it.
Combining three domains – the right exercise, right diet, and right habits, you will soon be achieving your target of getting bigger and rounder butts.