The size and shape of your backside is determined by how large your butt muscles are and how much fat you have in the bum area. Many products, contraptions and exercise programmes claim they offer buttocks-beautifying benefits. Some will make your butt grow, and others will only shrink your wallet.
If you want to make your bum bigger, you have to increase the size of the muscles in your butt--the gluteus maximus, gluteus medius and glueteus minimus. If you are very thin, you may also want to increase the amount of fat on your butt, if you can. You can start your quest for a bigger, more shapely butt with minimal investment and no health risk.
- Skill level:
Things you need
- Dumbbells or barbell
- Ankle weights
- Workout clothes
Do squats to shape, tone and increase the size of your butt. Squats are as simple as they sound. Stand with your feet slightly farther than shoulder-width apart. Keeping your head up and your back straight, bend your knees until your thighs are parallel to the floor. Don't let your knees extend over your toes. Straighten your legs again. Do three sets of 10 to 15 repetitions with three- to five-minute rest periods in between. Add weight for increased results. Hold dumbbells in your hands or hold a barbell across your shoulders while doing squats.
Do lunges. Lunges make your butt muscles grow much the same way that squats do. When you do lunges, though, you use your muscles in a slightly different way. From a standing position, with both feet facing forward about shoulder-width apart, step forward--about two and a half to three and a half feet, depending on your leg length and fitness level--with one foot. Keeping your upper body perpendicular to the ground, bend your front knee as far as you can, or until your upper leg is parallel to the ground. The heel of your back foot will come off the ground, and your back knee will bend and lower toward the ground. Using the muscles in your forward leg, raise your body and move your forward foot back to standing position. Repeat with the other foot forward. Do three sets of 10 to 15 repetitions with three- to five-minute rest periods in between. Add weight for increased results, just as described for squats.
Do hamstrings curls. You can use a machine at the gym--ask one of the staff trainers for help selecting the right starting weight for your fitness level and your butt-building goal. Or do hamstring curls at home with ankle weights. With your ankle weights on, stand facing a solid object, such as a bed or the back of a sofa, so that you are directly against the bed or sofa. Using the bed or sofa back to stabilise your upper leg, slowly raise one foot off the ground until your lower leg is parallel to the ground. Slowly lower your leg. Do three sets of 10 to 15 repetitions with three- to five-minute rest periods in between.
Gain weight. If you tend to gain weight in your hips and butt before other areas of your body, gaining weight will make your butt bigger in proportion to the rest of your body. Skip this, however, if you tend to gain weight in your upper body rather than in your hips and butt. Also, do not gain weight if your body fat percentage is too high or is already just right for your height and build.
Lose weight if you tend to carry a lot of fat in your upper body. Though it may seem that losing weight at first makes your butt smaller, achieving a healthy body fat percentage will eventually reduce the size of your upper body, making your butt look bigger in comparison.
Have augmentation surgery. Butt augmentation is sometimes accomplished by injecting fat cells harvested through liposuction from another part of your body--usually the abdomen--into the butt area. The other method of butt augmentation is silicone buttocks implants, which are used to fill in the upper and outer part of the butt. Surgical augmentation is a more drastic way to grow your butt but is viable for those who can afford it and who are healthy enough for surgery. Be forewarned, though, that serious risks are involved, and attractive results aren't guaranteed.
Tips and warnings
- Don't use steroids or growth hormones to make your butt muscles grow. They present serious health risks.
- Some "natural" supplements contain substances that are chemically equivalent to certain growth hormones. Many researchers and health professionals believe these "natural" products may also pose serious long-term health problems.
- Beware of sales pitches claiming that a special machine, supplement or exercise program will rearrange the fat on your body. You can lose or gain fat on your body, but your genetics and hormones alone determine where you'll lose or gain it. There's no such thing as spot reducing or gaining. Also keep in mind that muscle never turns into fat and fat never turns into muscle. Fat and muscle are separate tissue types that increase or decrease independently of one another.
- Always consult a Physician before starting any exercise or diet program.
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