Unless you were born with a natural bubble butt, you understand the struggles of trying to get the perfect derrière. Believe it or not, many people would like to increase the size of their rear end and firm it up, but are not sure where to begin. There are natural ways to increase the size of your butt that do not involve cosmetic surgery or artificial supplements. Your butt is comprised partly of the gluteus maximi, and they need to be treated like the muscles they are. The look of your hiney can be improved through diet and exercise.
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Things you need
- Exercise mat
Commit to a regular exercise routine. Working out three to four times a week will get your body used to burning off the calories that you consume through the day. At least one or two of those days should focus on exercises that work the muscles in your butt, and the other days should be filled with cardiovascular exercises or even your favourite sport.
Perform squats either in the gym or at home. Stand with your feet shoulder-width apart. Bending at the knee, squat down to bring your thighs as close to parallel to the floor as you can. Your bottom will stick out slightly. Keep your weight on your heels and keep your back straight. Do 15 to 20 repetitions and two to three sets of this exercise.
Lay on the ground and do two or three sets of toe taps. On your mat, lay on your back with your arms at your side. Lift your legs and bend your knees at a 90-degree angle so the bottom of your thighs are perpendicular to the floor. Slowly lower one foot down and tap your toe to the floor, then return to your starting position. Repeat this action, alternating legs until exhaustion. This exercise will work the lower area of your buttocks.
Stand with your feet shoulder-width apart and balance on one foot. Keeping both of your legs straight, extend the raised leg so that the muscles in your butt contract. Do this 10 times; switch legs and repeat for as many sets as you see fit.
Continue with your exercise routine, incorporating cardiovascular exercises like jogging or using an elliptical machine on the days you are not performing these toning exercises. Initially you may lose some size in your butt as some fat burns off. Stay consistent and eventually the fat will be replaced with muscle and a healthier amount of fat once you improve your nutrition.
Limit simple carbohydrate intake in your diet. Sugars from candy, soda and white breads, for example, can give you an increase in energy initially, but unused sugars are quickly transformed into fat. This fat will be stored in your gut and other areas of your body, and will not flatter the figure you are trying to achieve.
Replace simple carbs with complex carbohydrates like whole grains and pasta. They are more filling and do not turn to fat as quickly as simple carbs, so you have more time to burn them off in the gym. Complex carbohydrates also give your muscles a better fuel source for workouts.
Eat protein-rich foods. Salmon, lean beef, chicken and eggs are all great examples of healthy proteins to include in your diet. Proteins help rebuild and strengthen your muscles after they have been broken down from working out. Eating these foods will help give your butt the size and shape you desire.
Tips and warnings
- Learn to love your body regardless of the result of following these steps.
- Consult your doctor before beginning any exercise routine.
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