How to Get a Bigger Butt: Workout Plan

I like big butts and I cannot lie.

I must admit to discouraging females from participating in heavy cardiovascular activity and shoving large helpings of Bojangles fried chicken and cornbread into their mouths for this very reason!

Parading around with an ample derriere has become quite stylish with the emergence of fashion icons ranging from Jennifer Lopez to Beyonce to Kim Kardashian. Of course, I am simply confused by what the fuss is all about (now). Toting a large and shapely backside has always been considered “in” at my neck of the woods.

Surprisingly, even white women, who for decades have complained, “My butt is too big,” have now resorted to last ditch artificial butt implants and hydrogel injections that cost tens of thousands of dollars. Fifteen short years ago, “does my butt look big in those jeans?” was an invitation for total disaster if answered in the affirmative. Today, whites are pining for a more voluptuous backside.

We have indeed, come full circle.

Of course, men are not immune from this trend. Few women will openly acknowledge the fact that they too, evaluate the rear of the male profile. Still, I must acknowledge that females do privately consider the shape of a man’s behind in terms of selecting a mate.

Both sexes are seeking the appeal of a fuller backside to sculpt a more proportioned body, fill out clothes in a manner that is more alluring, and attract or maintain romantic partners.

This guide introduces an exercise program for men and women to build a bigger butt. The regimen includes squats, wall seats, and lunges. A proper diet high and protein, with reasonable amounts of fat intake will also supplement the routine. Those that have been genetically blessed should also take the following mandate seriously.

We must intimate that the butt is to remain shapely, with proper lift. Lugging around a wide load is a fashion faux pas and natural, big bootied women over the age of 25 often develop spare tires, muffin tops, and sloppy behinds. Perhaps being born with a large rear end translates into as much laziness as one that has been birthed into shocking amounts of wealth or pure beauty.

Get off your butt. Literally.

How to Get a Bigger Butt with Strength Training – Leg Workout

This workout should begin with squats and the wall seat, before transitioning into lunges and leg curls. We will also incorporate an abdominal routine. The goal is to sculpt the body and preserve energy to work our core muscles, first. Our program will work best by eventually incorporating a full leg workout into the mix and exercising this area 1-2x per week.

Remember to properly stretch before and after the training to prevent injury.

1: Squats: The squat is the most important exercise to work the legs, hips, and buttocks. Men and women must squat, if nothing else. The proper technique is to position your body beneath the bar, arch your back (keep head up), and step away from the rack. Proceed to drop down towards the ground as if taking a seat in the middle of the room. Yes, the thighs must parallel the floor, before powering back up to a standing position.

Beginners should use a spotter, belt, and bar pad for safety purposes.

Always warm up with one relatively easy set of ten, before adding weight.

Women should perform at least three sets of 6-10 repetitions. Women that are not bodybuilders are lifting for shape, rather than mass. Lighter weights and higher reps will tone the body effectively.

Men must be certain to dedicate the proper amounts of time to working the legs. Most males work out the chest, arms, shoulders, chest, chest, and more chest, eagerly to impress women. However, studies have shown that leg routines increase testosterone levels and consequently improved all-around muscle development. Certainly, you don’t want to look like the typical barrel-chested, stilt-legged tool, anyway!

Men should pyramid their squats and add weight up until the point where 4 repetitions are the most that the body can handle, safely.

2: Wall Seat: Simply cross your arms, lean up against the wall, and take a “seat.” Remain seated within this imaginary chair until the point that your legs begin to wobble and give out. Both men and women should perform at least 3 sets of the wall seat. Yes, the wall seat is a funny looking pose, but the technique is especially ideal for home exercise and for those that do not possess a gym membership.

Of course, nobody is going to laugh after witnessing the leg muscle definition and plump backside, which arrives after tireless hours of properly executed wall seats.

3: Lunges: The lunge is synonymous with a walking squat or wall seat. Women may decide to crisscross the entire gym floor with end-to-end lunges, or simply reverse legs from a stationery position. Begin by relaxing your arms and holding two dumbbell weights out at both sides with your feet together. Simultaneously kick your leading foot forward and lower your body towards the ground. Remember to keep the head up and back straight.

Bend at both knees until just before the point where your back leg grazes the ground. The front leg will be perfectly perpendicular with the floor. Complete the first rep by rising back up to a standing start. Repeat this movement by switching legs across the room or from the very same reference point.

Again, women should perform at least 3 sets of 6-10 repetitions. Men will build muscle and girth by packing on the weight and lifting to failure at 4 reps.

Are you tired yet? Shake it off and work that, because we are almost home.

4: Leg Curls: Most gyms offer machine resistance equipment for leg curls. Simply lie down upon your stomach and curl your legs towards the waist for a full range of motion. Leg curls work those pesky back thighs that are notorious collectors of fat and cellulite. These exercises will also indirectly enlarge the backside by shaping the area right where the gluteus maximus meets the upper thigh.

Leg curls are critical for already big bootied men and women to mitigate frumpy sloppiness.

Remember to stretch the hamstrings and warm up with one set of ten before adding weight prior to going heavy. The leg curl is an awkward movement if the machine is not adjusted appropriately to accommodate your dimension.

5: Overall Leg Workout: Again, the aforementioned butt exercises are complimentary to a well-rounded leg workout. Squats, lunges, wall seats, and leg curls may be supplemented with extensions, calve – raises, and leg presses. Remember to work out larger groups of muscles first and before funneling your program towards smaller areas. For example, calve – raises should always follow squats, lunges, presses, and wall seats.

A good leg workout will require 60 – 90 minutes worth of time.

How to get a Bigger Butt with Strength Training – Abdominal Workout

The abdominal workout is more so to provide an ideal shape in reference to your backside.

Spare tires and muffin tops often arrive courtesy of wearing tight pants. These are the very same pants that are intended to actually highlight a shapely rear end. Men and women must take care to tighten up the waistline and avoid a look that ranges from one mass of flatness towards complete blubber. We must target the abdominals and obliques, while incorporating the legs.

A good regimen includes crunches, oblique crunches, bicycle crunches, leg-raises, and six-inches. These particular exercises have been highlighted to work the midsection, while keeping one’s rear end properly flexed to build muscle.

Leg raises may be performed on gym equipment that resembles a high chair lacking the requisite seat support. Men and women will stand and place their arms and feet upon the side beams. Next, athletes will prop themselves up at the upper body, while allowing their legs to dangle towards the floor in mid air. Beginners will execute leg raise repetitions by bending at the knees and lifting the feet up into the mid section and back down. Veterans will leave their legs flexed and hold the curled position for three counts to maximize the effect.

Six – inches are similar to leg-raises. Lie on your back, flex at the legs, and lift your feet six inches off of the ground. Hold this position for as long as possible.

Are you still there?

Good. Let’s hit the treadmill for a bit.

How to get a Bigger Butt Cardiovascular Workout

Buff men and curvier women have built up fast-twitch (Type II) muscle fibers that exacerbate the body’s natural shape. Fast-twitch muscle fibers promote explosive movements – the raw power that is associated with speed, quickness, and leaping ability. Distance training is primarily a function of slow-twitch (Type I) muscle fibers that fire slowly and use oxygen more efficiently. For example, compare the body of a typical sprinter to that of a cross-country runner.

Yes, genetics do impact one’s personal proportion of fast-twitch to slow twitch muscle fibers. However, studies have proven that the balance can be affected through training.

Hence, men and women seeking to get a bigger butt should not allocate large blocks of time towards low-intensity, long distance jogging. Rather, work the heart and lungs with shorter and more powerful bursts of energy.

Instead of running one mile at a twelve-minute pace, sprint quarter-mile and half-mile intervals.

Wrap up your butt and leg workout with a short, 5-10 minutes worth of high-intensity cardiovascular activity.  Remember to cool down by walking and stretching.

Yes, I know you hate me so much right now.

But, you will be the one spending 10 minutes each morning admiring your own butt in the mirror next month.

Good googily moogily!

How to Get a Bigger Butt – Workout Plan, Sources:

How to Get a Bigger Butt

How to Get a Bigger Buttocks

Shape Fit: How Can I Get A Bigger Butt?

More Recommended Reading from Onyx Investments and Kofi Bofah:

Onyx Investments – Kofi Bofah: Bench Press With Perfect Form

Onyx Investments – Kofi Bofah: The Greatest NBA Point Guards of All Time: Top 10 List

Onyx Investments – Kofi Bofah: Baking With Whey Protein Powder

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