‘How To Get a Bigger Butt – Exercises To Tone Your Butt’ – Monica May
I feel like getting a bigger butt is the most common reason why women start getting into fitness in the first place.
Popped, sexy butt – who wouldn’t want that, right?!
However, with so many guides, workout regimes, and exercises all over the internet, it’s pretty hard to decide with what to go for.
Especially since among the quality content, there is so much misleading info too.
That’s why today, I’m going to guide you through my personal journey of how to get a bigger butt through fitness.
Let’s get started right away!
Psst… check out my YouTube video on why your glutes may not be growing:
How To Get a Bigger Butt
First things first, let’s set some ground rules – you have to know some really IMPORTANT things, to begin with.
We Are All Different
We are all different, and different things work for all of us.
Today I’m just outlining what really worked for me in shaping and building my glutes.
Be Patient
Second, making body changes takes some time.
Rome wasn’t built in one day.
Be patient and persistent and you’ll get there in no time.
Don’t Focus On Spot Training
Spot training isn’t possible.
You can’t work on just one part of your body and expect to get amazing results.
Your body is complex, and it needs to be worked out as a whole piece.
Check out my article Why Your Glutes Aren’t Growing? – MY SOLUTION!!! to learn more.
Use Weights
Don’t be afraid to use weights.
They can only help you speed up the process and get better results.
Check out my FULL BOOTY WORKOUT ROUTINE you can do at home with only one kettlebell:
Activate Your Glutes
Most of the exercises for butt are also exercises for your legs.
That’s why you’ll need to work on activating your glutes first, in order to make sure your legs don’t take over the movement.
Here’s my glute activation workout:
Clean Your Diet
Diet matters the most.
You can’t achieve any fitness goal if you don’t eat right.
You have to give your body the fuel it needs in order for it to give back the results you want.
Check out my diet plan for more.
Practice Self Love
And last, but not least, love yourself no matter what!
Even if you do everything right, you might not get the results you want, and that’s totally fine.
We are all unique and beautiful in our own ways.
Check out my side booty workout video:
Exercises To Get Bigger Butt
Wide Leg Sumo Squat
Well, of course, squats!
Besides being an amazing exercise for building stronger legs, squads will target your glutes too.
And the best squat variation that will work your booty is the sumo squat.
Here’s how to do it.
Bent Knees Deadlift
The next butt exercise is the deadlift.
There are so many types of deadlift and so many variations of this single exercise.
However, the bent knees deadlift if one of the most effective ones when it comes to targeting the glutes.
This exercise will work on the side muscles of your booty.
Glute Bridges
Another amazing booty exercise is the glute bridge.
I usually do it with a weight on, or with a band around my calves, to make sure I activate my glutes even more.
I also find the single leg variation to work amazing on targeting those glutes even more.
Here’s how to do it.
And lastly, the butterfly variation, which targets different parts of your glutes muscles.
You have to try it out.
Plank Leg Raises
Another amazing exercise that will help you build a stronger booty is the plank leg raise.
It not only helps you get those booty gains but at the same time, it helps with engaging your whole body since you’re holding a plank position throughout the entire movement.
Here’s how to do it right:
Make sure to really squeeze those glutes when your leg is extended up.
Alternating Lunges
And last, but not least, lunges.
I feel like alternating backward lunges works best for me.
Just make sure to always use so heavyweights to make sure the whole movement is more challenging.
Also, stay at a 90-degree angle, and transfer your weight to your heels.
Now Start Working!
I hope I helped you learn how to get a bigger butt.
Include at least a few of these exercises on your next training session to get better results.
Don’t forget to check out my article 6 Booty Moves You Have To Try – Glute Exercises for more exercises.
Also, try out my side booty workout:
For even more, check out my 28-day workout program, Burn Baby Burn.
Till next time!
xoxo
I was very pleased to discover this great site.
I want to to thank you for ones time for this particularly fantastic read!!
I definitely enjoyed every bit of it and i also have you saved to fav to check out new stuff in your website.
Purrrfect!!! This makes my older butt want to return to form. Thank you.
Enjoy
I have a couple questions, when you are talking about lunges are you referring to curtsy lunges and bent knee dead lifts do you mean romanian deadlifts or your basical dead lift just with bent knees?
Hi,
Yes the curtsy lunges, because they work the best when it comes to your butt. The basic lunges are more for your quadriceps.
When it comes to deadlifts, I prefer the Romanian deadlifts, and I do them. Just your legs should be a little closer.
All the best to you!
hello, I love reading your blog! Can you tell me how many reps you should do for these excersizes? :)
Hey Eva,
I’m glad you like my blog!
3-4 sets with about 9-15 reps, depending on how much weight you’re using. Just remember to keep it heavy enough.
All the best
Monica
What do you consider heavy?
Jamie,
Heavy is a weight that’s challenging enough for you to not be able to do more than 10 reps, and still be able to keep the form of the exercise while doing it.
This literately means that you shouldn’t be able to do even one more rep beneath this limit.
You can choose your weight range by picking up different kinds of weights and trying to perform a movement.
Nice! Do you have a post on suggestions for some chest exercises?
Hi Leah,
Sorry for replying so late, but I just came home from my vacation.
Sure, I have a post about chest workout, and here’s the direct link to it:
https://fitgirlsdiary.com/2014/05/07/pop-boobs-girls-chest-workout/
How many times per week?
I suggest you to do the full body workout program, so that your whole body adapts to getting fit, and not only your legs and butt (that is actually harder, because the body functions as a whole peace)
Here is the program: https://fitgirlsdiary.com/2014/03/14/tone-it-up-tonning-workout-program-4/
There you have one day in the week that is dedicated to your legs and butt, and the other 3 days are for other muscle groups.
Keep in mind that if you don’t workout at least 4 times a week, it won’t work.
I am a mom , with 3 kids, trying to pick up a routine to exercise. All my life I was thin, so I really did not had to workout. Now with my last pregnancy I am trying to tone and lose weight. Can you please give me advise or how to start?
Here you go: https://fitgirlsdiary.com/2015/06/22/busy-moms-workout-schedule-how-to-get-fit/
All the best! :)
Love your site, have been using your tips for about a week. .so we shall tell..lol. .looks fool proof as long as you want that butt, and I do. .over white girl booty
Squatting is most probably better option for nicely toned butt. However, what is the best alternative for someone who suffer from knee joint pain?
I also suffer from knee pain I’d love some tips to avoid making it worse. Thanks
Anna,
I would suggest you to really work on the form while you do the exercises – if you’re doing the exercise right there is no danger of hurting your knee.
Also, try using knee bends – They help a lot.
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You forgot hip thrusts…they are integral to building the glutes. Also, genetics does play a part in how round your butt eventually looks.
Hello – I have been favoriting some of these articles on your site and trying to work them in as well. I would like to know if you have an exercise that targets the Inner Thighs that I could add in on my leg days? I do Plyo Box Circuits and Interval Training 4 -5 times a week and the inner thigh workout I do right now isn’t working too great…. Grrr !
I’m so glad you like my site and find it inspiring – it really means a lot to me :)
Well, I would recommend the “Sumo Squad” exercise, with a weight in your hands.
Also, when you’re exercising on the leg press machine, open your feet as wide as you feel comfortable and spread your legs a bit wider than your shoulders – that way you’re targeting the inner thighs.
You can try working on the inner and outer thigh machine too.
Hi !! I love this srticle n r excited to start however I’m wondering how long results may take n if there’s any photos u could post of before n after of people u kno who hav done this ? Thx sm :)
Hi Arianna,
I don’t have any photos, but I assure you, you’ll get great results.
Try it for a month or two, and you’ll see for yourself :)
It takes at least two months to make real changes to your body with workout, so don’t rush yourself.
Maybe you can make that before and after photo for me :P