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How to Make Your Butt Bigger Without Surgery

by
author image Nicole Vulcan
Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. Vulcan holds a Bachelor of Arts in English and journalism from the University of Minnesota. She's also a lifelong athlete and is pursuing certification as a personal trainer.
How to Make Your Butt Bigger Without Surgery
Another benefit to all that training is that your legs will begin to look more shapley as well. Photo Credit gettinthere/iStock/Getty Images

Your backside includes numerous large, powerful muscles -- so like all muscles, the way to make them bigger is through resistance exercise. When you overload a muscle, the muscle gets bigger. Plenty of people have gotten bigger butts without surgery -- so that option doesn't necessarily have to come into play. Instead, set aside three days a week and about 30 minutes a day for resistance training focused on the glutes and the lower body overall.

A Beginner Program: Developing Basic Strength

Step 1

Warm up before each session by walking or jogging for five to 10 minutes.

Step 2

Get down on the floor and perform bird-dog exercises, in which you raise one leg so it's parallel to the floor, while at the same time raising the opposite arm to parallel. Perform 10 repetitions on each side of the body, holding the pose for a few seconds at a time for each repetition. Take a 30-second break and then do a second set.

Step 3

Move to a side-lying position and bend your knees to a 90-degree angle, with your knees slightly in front of the rest of your body. Raise the top leg between 6 and 8 inches and then lower it back down. Repeat this motion 10 times on one side, flip to the other side of the body and repeat the exercise. Perform two sets of 10 "side-lying clams" on each side of the body.

Step 4

Flip over to rest on your back. Place your feet on the floor and bend your knees so that your legs form roughly a 90-degree angle. Rest your hands on the floor, palms down, and press your hips upward, raising your butt off the floor and into a "glute bridge." Hold the position for one second and then lower your body back down. Repeat the motion 10 times, take a 30-second break and then perform a second set.

Step 5

Continue this routine three days a week on non-consecutive days for about two weeks.

An Intermediate Program: Adding Intensity

Step 1

Warm up before each session by walking or jogging for five to 10 minutes.

Step 2

Choose an amount of weight for each exercise that will cause your muscles to feel fatigued at the end of the set. This is going to be different for every person, but it's the best method of building bigger muscles. You may need to test out a few different weights to find the right amount. For each exercise, perform two sets of eight to 12 repetitions, with one minute of rest in between sets.

Step 3

Perform squat exercises first. Hold the barbell on your shoulders, keep your feet slightly wider than shoulder-width apart and bend your legs to lower your body down until your hip joint is lower than your knee joint. Then, press back up to standing to complete one repetition. To mix up your routine, perform two-leg squats one day and single-leg squats on another training day, performing 8 to 12 repetitions for each set.

Step 4

Perform deadlift exercises next. Hold the bar in a wide grip with your hands about shoulder-width apart, bend your knees to grasp the bar, straighten your knees and stand up straight. To complete the repetition, lower the bar back down to the floor, remaining in control. It's easy to do squats and deadlifts wrong, so if you're not sure how to do them correctly, ask a strength coach or trainer to give you some tips.

Step 5

Perform glute-bridge exercises with a barbell or dumbbells resting on your hip area. This is the same exercise that you did during the basic strength section, but this time, addi intensity with the weight. According to trainer and strength coach Bret Contreras, glute bridges and hip thrusts offer a valuable "horizontal" glute training that can really rev up your efforts to build glute muscle.

Step 6

Move onto the weighted hip thrust next. Rest your shoulders against a sturdy, unmovable bench, such as a weight bench, and rest your feet on the floor with your knees forming roughly a 90-degree angle. Hold a barbell or set of dumbbells over your hip area and then thrust your hips upward until you've formed a relatively straight line from your torso to your knees.

Step 7

Vary your routine from time to time. In the name of preventing muscle adaptation, replace one or two of your exercises with other exercises once a week or so. For example, you might wear ankle weights to do bird dogs or side-lying clams or you might hold a pair of dumbbells while you do lunges or step-ups onto a platform. The way to keep increasing your muscle size is to change the type of exercises you do and to continually increase the intensity, meaning continuing to add weight as you get stronger.

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