zig
0

Notifications

  • You're all caught up!

Secrets to Getting a Big Butt Fast

by
author image Jennifer Leigh
Jennifer Leigh has been a writer since 2006. She has been published in "Voices of Art Magazine" and on various websites. Leigh holds a Bachelor of Arts in fashion management from the University of the Incarnate Word and is currently pursuing a Master of Educational Psychology at Southern Illinois University.
Secrets to Getting a Big Butt Fast
A woman and her trainer are doing exercises. Photo Credit kjekol/iStock/Getty Images

Getting a big butt fast requires hard work. You need to spend time busting your butt with challenging exercises to make it firmer, tighter, stronger and bigger. The amount of time will vary depending on your genetic make-up, current body, diet and everyday willingness to hit the gym. If you work hard you can begin obtaining the butt of your dreams in as little as a few months. Doing a lot of cardio is great for your heart but will not help you get a big butt, so focus your efforts on areas that will count towards your goal. Before each workout make sure that you do a five-minute warm-up by engaging in lower-body stretches and some light cardio exercise, such as jogging in place.

Squat Your Way to a Big Butt

Squats with weights should be done one time per week for a great butt. Stand straight up with your feet hip-width apart. Your toes should point out slightly. Back up to the barbell located on the squat rack and remove the barbell from the rack. Place it on your upper back instead of your neck. Lean forward slightly at the waist and raise your chin slightly. Keep your back flat at all times, hold in your abdomen, and push your chest out. Slowly move into a squat by bending your knees and pushing your rear end so that it sticks out. Stay flat on your feet the entire time. Slowly return to the starting position. Do three sets of eight to 16 repetitions. Use enough weight to feel challenged by the end of each set of reps, but don't overdo it; it is easy to injure your back doing squats with too much weight.

You Might Also Like

Deadlifts Aren't Just For Bodybuilders

Deadlifts should also be done one time per week. Make sure that you do them on an opposing day to squats. For example, if you do squats on Monday do deadlifts on Friday. This way you have plenty of time in between for your body to prepare and recover. Begin by placing the barbell on the floor in front of your feet. Look forward and reach down to the bar. Pull on it slightly so that you are exerting tension in your arms and back. Hold in your abdomen and pull the bar up in front of your thighs, making your back completely flat. Hold for a few moments and slowly return the bar to the floor. Do three sets of eight to 16 repetitions. Use enough weight so that you feel challenged by the end of each set. You are using too much weight if you have a hard time completing sets.

Work Your Legs and Butt

In addition to squats and deadlifts, you should do single leg work three times per week for 10 to 15 minutes per session. Include 20 lunges with each leg, 20 walking lunges around the room, and 20 one-legged squats, known as pistols, with each leg. Take a one-minute break in between each exercise. Take your time when doing these exercises to ensure that you are using proper form. This will help you engage your muscles so that the muscles in your butt grow stronger and larger as quickly as possible.

Plyometric Training Equals Strength

Engage in a plyometric routine three times per week to make your butt bigger, your lower body stronger, and your whole body faster and more powerful. Plyometrics is a type of interval training that many athletes use to build strength and power. Your plyometric workouts should start at 10 minutes per session and gradually work up to being 20 to 30 minutes per session. Start by choosing four exercises and doing three sets of 10 repetitions of each with a 30-second break in between sets and a one-minute break in between exercises. Over time you can add more exercises to make your workout routine longer. Good exercises for the butt include box jumps, squat jumps, burpees, one-legged hops, lunge jumps, power skipping and lateral jumps.

Eat Clean to Build Your Butt

A clean diet that involves eating healthy foods and avoiding processed foods is necessary for building muscle in your butt as quickly as possible. Your daily diet should consist of lean proteins, low-fat dairy products, whole grains, fruits and vegetables, healthy fats, and plenty of water. Eat a snack pre-workout that is easy to digest, high in protein and provides your body with energy. A smoothie with added flax seeds and protein powder is a smart choice. Eat a snack post-workout as well to help your muscles rebuild. A protein bar, yogurt with nuts and fruit, or a peanut butter sandwich are all good choices. Drink water before, during and after your workouts to ensure hydration throughout your day.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media