Not everyone is blessed with a big butt or big booty. But that can be changed very quickly – with targeted exercises and the right diet. So here are the most important facts and the most effective workout for the perfect butt!
#1 A big butt is not a question of genes
Too flat, too wide, too small, or too wobbly – many women are dissatisfied with their buttocks and often squint enviously at other women’s firm round buttocks. Is it all just a matter of genes? Not necessarily. Of course, some people don’t have to do anything for their bodies, who were born with beautiful buttocks.
But the main culprit for cellulite and sagging skin is usually a combination of lack of exercise and an unhealthy diet. Therefore, a combination of regular exercise and a healthy diet is essential for a beautiful bottom (or body).
#2 cross trainer for the butt? Put an end to hours of endurance training!
Endurance training is great for the cardiovascular system and fat burning, but it doesn’t make your butt tighter or firmer. It’s absolutely useless if you spend hours on a treadmill, cross trainer, or stepper without doing any strength exercises.
It’s the only technique to build buttocks-lifting muscles. But, if your butt is sagging, it’s better to focus on targeted strength exercises than on pure endurance training. So get off the cross trainer and start strength training – this is how you quickly get the round bottom of your dreams!
#3 Go for protein!
Muscle consists largely of proteins. It can only be built up if the building blocks are there and these must be ingested through the diet. The daily protein intake for a (not very active) adult is at least 0.8 grams per kilogram of body weight.
Athletes require more protein due to their physical activities. Especially when you do muscle-building training, your body needs more protein to repair the tears in the muscle caused by the training. About 1.5 grams per kilogram of body weight is optimal.
Try to include some protein in every meal, so the body can use it better and nothing stands in the way of a big butt.
For optimal training success, we recommend Sports nutrition with high-quality proteins as a supplement to your daily diet.
#4 The right carbs for a round butt
Carbohydrates are the fuel for muscles. That’s why you shouldn’t do without them if you’re training for a big butt. However, the pure production of energy from fat and protein would decrease performance during exercise because these nutrients cannot be metabolized as efficiently.
However, All carbohydrates are not the same. Cut back on bread, pasta, white rice, and foods high in sugar and instead focus on lots of fresh fruit, vegetables, sweet potatoes, legumes, oatmeal, millet, and whole grains.
#5 Fat doesn’t make you fat
Fats have to fulfill a variety of important functions in our organism, which also benefit muscle building. That’s why you shouldn’t do without it in the workout phase for a round butt. It is important to distinguish between good and bad fat.
Avocados, nuts, olive oil, coconut oil, linseed oil, and fatty fish (salmon) are ideal for building muscle. However, dangerous trans fats, such as those found in convenience foods and fast food, should be avoided.
#6 Increase Workout Intensity For Big Butt
You won’t see great results if you never vary or increase the number of repetitions or the weight you use during your workout.
The body quickly gets used to processes, so you must challenge it repeatedly. Getting the same results is an expected side effect of doing the same thing over and over again.
#7 Paying attention to rest breaks when training for a round butt
Once the training stimulus has been set, you must ensure that the muscles have enough rest and are supplied with nutrients. Only when this happens does muscle build-up.
The body reacts to too intensive and frequent training without rest breaks by releasing stress hormones, which can damage the muscle tissue. So, you should take a day off after an intensive butt workout.
#8 Don’t forget your abs
A firm and large bottom only really comes into its own if there are no rolls of fat hanging from the stomach and hips and if the waist is nicely shaped. One speaks here of the so-called “hourglass figure”. That’s why you shouldn’t forget your straight and oblique abdominal muscles in addition to your butt training.
#9 Try plyometrics for a big butt
One hears the term “plyometrics” more and more often, a highly effective type of strength training that usually does not require dumbbells or machines and only uses your own body weight.
The main thing that is trained is the jumping power or reactive power, which is mainly used in fast sports such as athletics, ball sports, or martial arts. This sets new growth stimuli and increases maximum strength. A classic plyometric exercise would be the jump squat.
Do you still need a suitable outfit for your workout?
BOOTY-GAIN WORKOUT – The fastest way to a round butt
Follow this workout plan and get the big butt you’ve always wanted!
Warm-up for butt training:
Start with a 10-minute walk to get your heart rate up, or do the workout straight after your regular workout. Spend 30 seconds on each exercise before moving on to the next one in the set. Rest as short as possible between exercises (maximum 15 seconds).
After the first week, you should increase the intensity by increasing the time or doing the entire circuit a second time and after the second week a third time. As a result, new stimuli are constantly being set in the muscles and the body does not get used to it. This will help you achieve the perfect round butt even faster!
Start position: Find a platform about 25 cm high, and 30 cm wide and stand on it.
- Be sure to land on both feet when you jump.
- Crouch down.
- Jump up and land on the platform.
- Repeat this workout as directed.
Sumo Jump Squats:
Start position: Standing with both feet placed wider than shoulder width, toes pointing slightly out. Keep your head and back straight throughout the exercise.
- Bend your knees and hips to lower your torso. Your hands should be held out in front of you.
- Continue the movement until the angle between your thigh and calf is slightly less than 90 degrees. Now your hands should be touching the floor.
- Jump as high as you can and land in the starting position.
- Repeat this movement as often as indicated on your workout plan.
Starting position: Standing. Keep your back straight throughout the exercise.
- Put one leg forward.
- Bend the knee until the hamstring and calf of the standing leg are at a right angle to each other. The back knee almost touches the floor.
- Stand up again by engaging the quadriceps of your standing leg.
- Then back to the starting position. Repeat on the opposite leg.
- Repeat this exercise as directed.
Starting position: All fours on the floor or mat. Your arms are shoulder-width apart, perpendicular to your torso. The hamstring and calf should form a 90-degree angle.
- Lift your leg till your thigh is in line with your back. Hold for a few seconds.
- Repeat with other legs.
- Follow your workout plan’s instructions.
One-legged bridge, lying:
Starting position: Lie on a mat. Flat feet, bent knees. Your legs should be hip-width apart and pointed away. Stretch one leg.
- Perform the movement by lifting your hips and buttocks off the floor. (Hold for a few seconds, keeping your leg straight.)
- Repeat this exercise as often as it is scheduled on your training plan!
Starting position: Standing with feet shoulder-width apart, toes pointing slightly outward. Keep your arms in front of your torso. Your head and back must remain straight throughout the exercise.
- Do a squat jump but land in a lunge with one leg pointed forward and the back knee almost on the ground.
- Jump from the lunge into a squat.
- Jump again and land in the lunge again, but with your legs reversed.
- Finish the move by jumping and landing in a crouch.
- Follow your workout plan’s instructions.
Starting position: Standing with feet shoulder-width apart, feet pointing slightly outward. Extend your arms forward. Keep your head and back straight throughout the exercise.
- Lower your lower body by bending your knees and hips.
- Continue the movement until the angle between your thigh and calf is slightly less than 90 degrees.
- Use your quadriceps to push yourself off the floor to return to the starting position.
- Repeat this movement as often as specified in your workout plan.
Starting position: Find a flat bench (or other similar surfaces) and stand next to it.
- Put one foot on the bench.
- Step onto the bench by straightening the hip and knee of the front leg. Most of the force you need to lift your body should come from your front leg.
- Put the leg back on the floor.
- Repeat the movement with the other leg.
- Repeat this movement as often as required by your workout plan.