Not all women are naturally blessed with a well-rounded butt like Kim, Khloe, JLo, or Queen Bey… Many women all around the world wonder how to get a bigger booty and this is what we’re here for! In this article we share insights into the right nutrition and best glute exercises that will make your booty pop!
Besides knowing the best glute exercises, there are some other factors that will help you while working towards your bubble butt!
Eight things to keep in mind to grow your glutes for a round butt:
#1 Don’t overdo cardio
Doing a lot of cardio is great for your weight loss and overall fitness but will not help you grow your glute muscles. Moreover, excessive cardio exercise can break down muscle tissue. For those who need a glute-boosting cardio exercise, go stair running! Find the steepest stairs you can climb (or climb two or three steps at a time) and slowly “lunge” yourself up the stairs. You can also use any knee-level platform for a step up, which works the same muscles. If you prefer working out at the gym, hit the stairmaster for your cardio glute workout!
#2 Eat enough protein
As we know, protein is essential for muscle growth and recovery – this also applies to your butt. Without adequate protein, you can do all these exercises and not get a round butt. If you are working out regularly, your minimum daily amount of protein is 1g per kilogram of body weight. We would recommend consuming about 1,5 g of protein per kilogram of your body weight each day. If, for instance, you weigh 55 kg, try to shoot for around 70-80 grams of protein each day. Having a protein shake right after your workout makes it easier to get the proper amount of protein your body requires to grow your glutes.
The Slender Shake Meal Replacer Shakes can also be a perfect way to include enough protein in your diet and they taste like dessert anyways
#3 Choose the right carbs
There are good and bad carbs (also known as complex and simple carbs). The good ones will help you to grow lean muscle mass (and a big booty), the bad ones will eventually make you gain weight. Complex carbs, healthy carbs, such as whole grains, sweet potatoes, or beans are perfect for your body. Stay away from bad carbs which you can find in any kind of junk foods, candy, white bread, white pasta, artificially modified foods and soda. These foods are typically packed with sugar or salt and have little or no nutritional value. Plus, the production of insulin increases and as a result, your blood sugar levels spike, which promotes the storage of fat cells, typically in your belly area.
#4 Fat won’t make you FAT
It’s also important to make sure you’re getting enough healthy fat in your diet. Yes, that’s right…fat. The right kinds of fat are good for you and your curves. Nuts, coconut oil, avocados and salmon, for example, are loaded with healthy fatty acids that offer a range of health benefits. In a nutshell: If you want to build your glutes for a bigger bum, make sure that you have a balanced diet of protein, complex carbohydrates, vegetables, fruits, and healthy fats.
#5 Challenge yourself
If your workout is not challenging, you won’t see results. By increasing your sets and reps you keep making progress. You could always add resistance bands to your training or opt for glute exercises with weights. You should consistently train at least three times a week. If it hurts, that means you’re on the right track!
#6 Don’t forget recovery
Consistently working out the same muscle groups too frequently is counter-productive and will result in muscle break down instead of muscle growth. This will then lead to muscle reduction instead of muscle build up. Train for three times per week so your glute muscles have some time to recover and grow.
#7 Don’t forget your abs!
If you want this adorable hour-glass-shape, you not only need to do glute exercises, you also need to keep up with ab workouts. Why? Having a smaller mid-section is a huge factor in how big the booty appears. If you have a smaller waist, there will be a more definite shape change between your midsection and your butt.
#8 Try Plyometrics
Plyometric exercises are the best way to tone and build lean muscle while burning fat. This is more effective than just running or cycling because these forms of exercise only move in forward motion. Plyometrics includes exercises of power like jumping or even dancing that engages the glutes in form of multi-plane exercises, working it at all angles to get a nice round butt.