You may have heard that taking fenugreek seeds for hip growth is effective or that you should use fenugreek oil for buttocks enlargement. That sounds great, but is there any truth to it?
It turns out that fenugreek has long been used as an herbal remedy in Ayurveda and traditional Chinese medicine. Several studies confirm some of its uses. Current evidence, though, doesn't support the fact that taking fenugreek for better curves is effective.
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There are lots of supplements that promise to increase the size of the buttocks, but they lack evidence to back up their claims — unfortunately, fenugreek is one of them. But if you want to increase your butt size, there are easy ways to do it — with proper diet and exercise.
What Is Fenugreek?
Fenugreek is a spice that has long been used as a supplement for various conditions, according to the National Center for Complementary and Integrative Medicine. Today, it's commonly used to increase breast milk production as well as a dietary supplement for managing diabetes. It can also be applied topically to treat wounds and eczema. In addition to these common uses, there are a wide variety of other claims that may or may not be true.
Most of these claims, such as those about fenugreek seeds increasing hip size, are unsubstantiated, though. Overall, this spice lacks the research necessary to validate its benefits.
Fenugreek is contraindicated during pregnancy because of its potential to induce contractions. Those with asthma may experience a worsening of their symptoms. Diarrhea is common too.
While fenugreek is commonly used to improve milk production, there's little research to confirm the legitimacy of this practice. Its possible side effects during pregnancy are not known.
Using Fenugreek for Curves
In a review from the November 2017 issue of Phytotherapy Research, researchers have found that four out of the five studies reviewed showed increased lactation from the use of fenugreek. In each of those four studies, there was a significant increase in lactation from the groups taking fenugreek compared to the control and placebo groups. Researchers point out, though, that there are more effective options, such as palm date, for increasing breast milk production.
A study published in the October 2016 issue of the Journal of Diabetes and Metabolic Disorders looked into fenugreek to help those with prediabetes prevent the onset of diabetes. Researchers focused on the subjects' hip-to-waist ratios, among other factors. However, there was no reference to the impact on fenugreek seeds on hip growth or buttocks size.
Furthermore, a review published in the Nutrition Journal in January 2014 suggests that fenugreek may help regulate blood sugar levels in people with diabetes. Improved glycemic control is more likely to induce weight loss and shape your body than an increase in buttocks size.
That's not to say that what you eat doesn't matter, but that taking fenugreek oil for buttocks enlargement hasn't been proven to work.
How to Increase Buttock Size
Your butt is made up of muscles, and like every other muscle in your body, it needs to be stimulated through exercise to grow and become stronger. Carbohydrates provide energy for the resistance workouts needed to build muscle, according to a May 2014 review in the Journal of the International Society of Sports Nutrition.
While taking herbs for bigger buttocks may not work, what you eat influences your butt size. That's because certain foods directly affect the growth of your muscles, including the glutes.
Read more: How to Stretch Your Butt Muscles
To sustain resistance exercises, your body needs to have its glycogen stores full, according to the Journal of the International Society of Sports Nutrition review. Carbs help replenish your glycogen stores, providing the energy needed for intense workouts.
Another key nutrient is protein, which provides the building blocks of muscles. Consuming protein along with carbohydrates shortly before and after a workout protects your muscles from breaking down. Therefore, high-carb and high-protein foods plus strength training can make it easier to add size to your buttocks.
Read more: 10 High-Protein Snacks You Can Eat on the Go
Target These Muscles While Exercising
The buttocks contain several different muscle groups. The muscles of the main curvature of the butt include the pyriformis and the gluteus minimus, medius and maximus. Some muscles are connected to your butt as well as to your thighs and hips. For bigger buttocks, you need to work all of these muscles.
Muscles connected to the hips and major gluteal curve include the obturator externus, obturator internus and gemelli. The muscles that lead from the buttocks to the thighs, including the adductor magnus and hamstring muscles, are important too as they aid in movement and shape your lower body.
Having a good understanding of the muscles of your butt and hips will allow you to plan more effective workouts. By performing the right exercises, you'll gain size and strength. Your glutes will become rounder and firmer, while the excess fat will melt away.
Good nutrition and adequate rest will further enhance your results. These factors are equally important when it comes to building a bigger butt and shaping your body.
Read more: 17 Exercises to Shape and Tone Your Booty
Exercises for Buttocks Growth
Now that you know what muscles you should focus on, you may wonder which exercises may help increase the size of your buttocks. In addition to regular squats, try a few variations. To start, do one set of eight to 12 reps of each move two or three times a week, progressing to two to three sets over time.
Move 1: Try Walking Lunges With Twists
The lunge is a popular leg and glute exercise, but you don't have to stick to plain, old lunges. Instead, explore walking lunges with twists:
- Stand with arms and feet hip-width apart, holding a medicine ball in front of you.
- Maintaining a tight abdomen, lunge one foot well forward while bending your back leg.
- Focus on directing your hips down toward the floor as opposed to thrusting them forward.
- In the lowered position, twist your torso to the right.
- Stand and repeat steps 2 and 3.
- In the lowered position, twist your torso to the left.
Move 2: Do the Squat Jump
- Start by standing with your feet hip-width apart and your hands at your sides.
- Bend your knees and squat down with your back straight.
- Jump up from this position into a standing position.
Move 3: Bird Dogs Shape Your Butt
The bird dog works not only your butt and hips but also your abs and back. Like the squat jump, this move requires no equipment.
- Lower your body so that you're supporting yourself on your hands and knees.
- While tightening your core, reach your right hand straight in front of your head and your left leg straight behind you, level with your body.
- Repeat the movement on the opposite side.
- National Center for Complementary and Integrative Medicine: “Fenugreek”
- Journal of Diabetes and Metabolic Disorders: “Role of Fenugreek in the Prevention of Type 2 Diabetes Mellitus in Prediabetes”
- Nutrition Journal: “Effect of Fenugreek (Trigonella Foenum-Graecuml) Intake on Glycemia: A Meta-Analysis of Clinical Trials”
- Journal of the International Society of Sport Nutrition: “Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation: Nutrition and Supplementation”
- University of Southern Florida: “Muscles and Nerves of the Buttock”
- Phytotherapy Research: "Effectiveness of Fenugreek as a Galactagogue: A Network Meta‐Analysis"
- American Council on Exercise: "Walking Lunges With Twists"
- American Council Exercise: "Squat Jump"
- American Council Exercise: "Bird-Dog"
- Harvard Health Publishing: "7 Tips for a Safe and Successful Strength-Training Program"