The Basics of Building Butt Muscle – Building a Booty You Love

Any quick search on “building a bigger booty” will turn up a whole host of options to get a bigger butt. The truth is, there’s a lot of companies pushing their products to build a bigger booty. A bigger, more defined booty is something every girl wants when they put on a pair of hip-hugging jeans, but it can be difficult to know exactly where to start to get there.

This is especially true if you have other problem areas, and you don’t want to spend hours doing exercises for each area every week. The whole thing may just feel too overwhelming which is why we have a few basic tips to keep in mind while you’re planning a daily routine to tone up your derriere.

The Art of Building a Bigger Booty : Muscle, Muscle Muscle!

There really is an art form to building up muscle which will eventually fill out these aforementioned jeans.If you’re just starting out (and you likely are), then you should start with a few basic rules. To start your journey to build a bigger booty, these are a must-add to your to-do list:

  • Keep a log of what you’re doing every day. Not only will it help you push yourself the next time, it will also motivate you as to how far you’ve come.
  • Don’t do too much cardio. Light runs, etc are fine, but you’ll eventually hit the counter-productive mark when it comes to progress in muscle building.
  • Stay cool because stress won’t help you. Take things slow and do the exercises right.
  • Cheaters never win! If the exercises you’re doing seem too easy or you’re not feeling it the next day then there’s a good chance you’re cheating by not performing them correctly.

building glute muscles with bridges

Eating to Build a Bigger Booty

I’m guessing you’ve heard it before but the standard advice is more protein, less sugar. Fish, chicken, lean beef, pork: all good sources of protein which you absolutely need to get yourself up and energetically lifting, squeezing and fleshing out your buns.

Eating all vegetables, and not enough protein can actually hurt your muscle building progress. There’s nothing in there to help you out on this one. If you like salad, eat it for the nutrients. But it won’t help you get the butt you want. Stick with eggs, cottage cheese, nuts, kefir and lentils and keep track of your calories.

READ MORE: The Best Foods for a Bigger Butt

Mastering Squats for a Bigger Butt (and Other Cruel and Unusual Forms of Punishment)

Honestly, it sounds almost too basic, doesn’t it? Just dip down and come back up and you’ll have the butt you want. And it’s not punishment per se, but it will probably feel like the day after. It really is the perfect exercise though, if you do it right. The best butt workouts must engage your glutes, and your hamstrings (the back of the top part of your legs) Grab a box that comes up to your knee and stand in front of it. Squat down and when you can feel your butt graze against the box, come back up. Keep going until you can get the right level of downward motion on your own.

Try hip extensions as well to target your back, thighs and butt at the same time. The hip extensions can be done by resting your upper body (waist and above) on a bench as you lift your legs in a fluttering motion. The tension and work is more spread out, but it will also build you up to make doing the squats a lot easier. And seriously, start taking the stairs.

Easiest Way to Get a Workout In

Elevators and escalators are doing you absolutely no good. You’d be amazed at how much of a workout you can get in from just walking a few flights. If you tend to get sweaty, then just don’t take them very quickly; stairs are a great way to build a bigger booty.

If you’re just starting, go slow and just try to work this stuff into your routine. When you first wake up, do one exercise before you take a shower and then add on over time.

The definition will come when you find the energy and motivation to do these exercises. Once you get the basics down, start thinking about investing or making your own weights. Hand weights or barbells will layer up your workout and stop you from hitting the dreaded plateau. Give yourself a little bit of time though. I know you want to start shopping for jeans this second, but it may take a bit to get this all down. Don’t get discouraged. Any step is better than none.

The Cool Down and Recovery

The morning after can be the hardest part of any workout, and it can stop people from wanting to go back and do it all over again. We don’t want you to get discouraged! Skip the dread by getting enough sleep and eating potassium-loaded foods. Mimic the gym guys you used to make fun of, and drink a protein shake (20g or so) after you finish up.

You can use supplements like maca root to ensure a faster and less painful workout recovery, and you can eat foods like watermelons that help hydrate you to help as well. The more hydrated you are, the better your muscle rebuilds.


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