Want a bigger, curvier bottom? It’s time to put one of your body’s largest muscle groups on the agenda and prioritize it if you want to achieve that voluminous derrière. Besides aesthetic benefits, toning the glutes can also be a great way to improve posture and prevent lower back pain.
From squats and lunges to better eating habits, there are lots of ways you can work on sculpting your glutes. And if you’re looking for a more “permanent” solution, there are always surgical procedures.
So, read on for helpful tips to help take your booty-building ambitions up a notch!
Cosmetic treatments are an option for those looking to achieve a more pronounced rear. These procedures involve surgical incisions and implants, fat transfers, or skin tightening to enhance the buttocks. If you’re ready to beat Kim Kardashian at her own game, refer to the popular procedures below.
- Silicone implants
One of the most tried-and-true methods for achieving a bigger butt is butt augmentation, also known as butt implants. This procedure involves inserting silicone implants into your buttocks to increase the size and shape of your derrière.
It’s important to note that this procedure is irreversible and comes with some risks. So, it’s even more important to consult a qualified plastic surgeon before opting for this method.
Also, don’t confuse silicone implants with silicone injectables, though. Silicone injection in buttocks have been known to cause serious health risks, like long-term scarring and infections. Plus, the chemicals may transfer to other body parts, leading to many other issues.
For this reason, FDA has not approved silicone injections as a safe and effective procedure. Yet, some disreputable providers are still illegally offering these treatments. If you’ve already had silicone injections, you can consult a board-certified plastic surgeon to remove them safely.
- Brazilian Buttock Lift (BBL)
Lifted butts are a popular trend, and the BBL is one of the best-known surgical procedures to achieve that sought-after look.
A BBL procedure involves a combination of liposuction and fat grafting techniques to enhance your butt shape by removing and transferring fat from other body areas to your backside. BBL is a safe and effective procedure, but it’s important to remember that results vary from person to person.
The recovery process after a BBL procedure is usually around two to three weeks. Plus, there are certain restrictions you will need to follow for the next six weeks. For instance, you won’t be able to sit directly on your buttocks for the first two weeks and will need to use a donut cushion when sitting.
- Sculptra buttock fat injections
Transform your look without surgery’s expensive cost and risky complications with a Sculptra butt lift! This cosmetic procedure uses an innovative dermal filler named Sculptra to naturally increase collagen production in the lower levels of your skin. It provides you with prominent curves and stunningly shapely buttocks.
Since the procedure is non-surgical, the risk of infections, scarring, and other associated issues is minimized.
In addition, achieving a fuller and more voluminous butt with Sculptra is conveniently fast and requires only one session. The effects of Sculptra butt injections can last up to a year, depending on your lifestyle and habits.
Exercises for a rounder butt
Exercising your glutes can be a great way to get the shapely butt you’ve always wanted. And it’s been scientifically proven that regular exercise is a great way to add size and shape to your backside.
Whether you’re just starting or are an experienced lifter, you can do many exercises to work your glutes.
- Squats and lunges
You don’t have to go under the knife to get a bigger butt. Working out can be an effective way to shape your backside and give it a more voluminous look.
Squats and lunges are two amazing exercises for toning and tightening your glutes. They activate, strengthen and stretch all the muscles of the butt. If you want to make them even more effective, try using a resistance band.
You can check out YouTube videos or free workout apps like 8Fit to pick the right form for these exercises and get acquainted with other booty-building workouts.
Also, remember that you’ll have to keep up with regular workouts for results to take shape. Aim for at least three days of glute-focused exercises per week.
- Weighted glute bridge
The weighted glute bridge is an exercise that targets your glutes, hamstrings, and lower back, and you can do it with little to no equipment. All you need is a weight (dumbbells or a kettlebell) and an exercise mat.
Once you’re lying on your back with the weight on your pelvic area, you need to push your hips toward the ceiling. Hold the position for three seconds, then slowly bring your body back down.
The movement will help you get firmer and rounder buttocks, while the added weight will help build muscle. Again, you must continue with the exercise regularly for visible results.
- Donkey kicks and fire hydrants
Donkey kicks and fire hydrants are two exercises that help target the gluteus medius, gluteus maximus, and gluteus minimus. With regular practice, they’ll help you build a firm, round butt.
To perform the donkey kick exercise, get on all fours with your hands and knees shoulder-width apart and lift one leg toward the ceiling as high as possible. Squeeze your glutes at the top of the movement and return to the starting position.
Start with all fours for the fire hydrant exercise and lift one leg to the side. Keep your hips still, and make sure your knee is facing down. Squeeze your glutes at the top and return to the starting position.
Eating the right foods for a bigger butt
Of course, without a healthy diet, you won’t be able to get the butt you want. So, make sure you are eating the right foods. If you’re unsure what to add to your plate, we’ve rounded up some of the best foods for a bigger butt:
Muscles are made up of protein, so consuming enough protein is essential for butt growth. Protein-rich foods like lean meat, fish, beans, eggs, and nuts should be a part of your diet.
- Healthy fats
Healthy fats are important for cell growth and hormone production. Foods like avocados, nuts, and olive oil are great sources of healthy fats. You can toss a few of them into your smoothies or salads.
- Complex carbohydrates
Carbs are a vital source of energy. They help fuel your workouts. Complex carbohydrates, found in foods like sweet potatoes, brown rice, quinoa, and oats, are packed with fiber and vitamins that can benefit your overall health.
Whether you want to get a bigger butt through exercise or go the surgical route, it’s important to take a holistic approach. Working out regularly and eating the right foods will ensure you get the desired results. Be sure to speak with your doctor before changing your diet or workout routine. And if you want a cosmetic procedure, make sure you’re choosing a qualified professional. With all this in mind, you can surely get the bigger butt of your dreams!