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Repeat this 8 to 12 times to complete 1 set. Do 2 to 3 sets in each of your twice weekly strength-training sessions. Do 1 set on this side and then switch legs to work both side of your glutes equally.

Another option is to hold a dumbbell across your hips while you do the lifts. This will also add extra resistance. Do fire hydrants to work the sides of your glutes.

Start by getting down on all fours, preferably on a yoga mat or other comfortable surface. Keep your knee bent at a 90 degree angle and lift one leg outwards to the side so that the side of your leg is parallel to the floor.

Hold for 2 seconds, and then lower your leg back down to the starting position. Make the move more challenging by holding your leg up for longer and increasing the number of reps.

Try skater lunges. Skater lunges work your glutes, plus a number of other muscles in your legs. Start by standing with your feet shoulder-width apart.

With your left leg, step diagonally behind your right, and lower yourself into a lunge so that your knee almost touches the floor.

Then, return to your starting position. Do 2 to 3 sets of 15 to 20 reps on each side. If you want to increase the intensity, hold a weight in each hand while you do the exercise.

Method 2 of Cinch in your waistline or wear clothes that contour your hourglass figure. Anything that draws in at your smallest points is a safe bet.

Avoid tops or dresses that cinch in just below your bra or that cinch around the hip as these will diminish the appearance of your butt. Opt for high-waisted pants, shorts, skirts, and jeans.

High-waisted items will accentuate the smallest part of your waist and make it look even smaller, which will make your butt look bigger.

Look for items that use horizontal color blocking. Instead, wear items that have a horizontal divide between the waist and skirt or halfway down the skirt.

This will help to accentuate your backside and make it appear larger. Small, high back pockets and ones with eye-catching designs are great for giving the illusion of a bigger rear.

Stay away from jeans with big pockets or no pockets at all. Pair short, fitted skirts with high heels. Heels will make you naturally tilt your pelvis forward, making your legs look longer and your butt look bigger.

They also flex your calves, making your legs look more toned. Pairing heels with a short, fitted skirt will make your butt look even bigger.

No one will be looking at your butt no matter how great it is if you're constantly on the verge of falling over.

Wear padded panties under your clothing to add volume and curves. You can purchase special padded underwear online and in lingerie stores that are meant to make your butt look bigger.

Wear them under your clothing like regular underwear. Choose the level of padding that appeals to you. Method 3 of Incorporate 3 daily servings of protein-rich food in your diet.

Have a serving of a protein-rich food with each meal and you will get plenty. Carbohydrates are essential for fueling your body during your workouts, so make sure that you eat 1 to 2 servings of carbohydrates with each meal.

You can get carbohydrates from a variety of foods including whole grains, fruits, and vegetables. Eat healthy fats in moderation to provide fuel for your workouts.

Opt for healthy, unsaturated fats instead of saturated and trans fats. Adjust your caloric intake to lose weight or gain weight if needed.

Talk with your doctor to determine if you might benefit from losing or gaining weight. Method 4 of Get a massage to enhance the appearance of your butt.

A gluteal massage may help to improve the appearance of your rear. Go for a full body massage and ask for them to pay attention to your gluteal muscles.

Keep in mind that some massage therapists may not massage this area directly, but they may be willing to massage the areas around your buttocks.

It may make the skin glow and give the temporary illusion of tone, but your rear will not get magically bigger overnight. Try microcurrent treatments to make your butt look taut and toned.

Check with your local spa or a dermatologist to see if they offer microcurrent buttock treatments. This is a method of stimulating the muscle fibers in your buttocks to make them appear more toned and taut.

Getting a treatment done is roughly the equivalent of doing squats. Meet with a board certified plastic surgeon to discuss surgical options.

Keep in mind that many celebrities have surgery to achieve a certain figure. Danny Gordon Certified Personal Trainer. Danny Gordon. You have to have a healthy diet to support your glute muscles.

So try to have healthy sources of protein with each meal and limit the amount of fat in your diet. Not Helpful 0 Helpful 2.

Michele Dolan Certified Fitness Trainer. Michele Dolan. It usually takes between six and eight weeks to see a noticeable increase in muscle size from exercise.

If you are thinner, you might notice results sooner. If you are heavier, it might take a little longer to see a change because of the additional fat covering your muscles.

Not Helpful 11 Helpful Unfortunately, no. While doing ab exercises may make your stomach flatter, it won't affect the size of your butt.

Your genes determine where your fat goes when you gain weight. Not Helpful 17 Helpful Squats, leg presses, lunges and deadlifts will all help increase your butt size.

Not Helpful 44 Helpful It could take a month or two to start noticing serious results. Although, your butt will gradually grow, so you might notice changes after two or three weeks.

Not Helpful 38 Helpful There is no such thing as a big enough butt. It all depends on personal preference. You should be the judge of how big you want it to be, you don't need anyone else's opinion on the matter.

Not Helpful 23 Helpful It's a cultural fashion thing. In some cultures bigger butts are considered attractive, so women want them, in other cultures women go for smaller, more shapely butts.

Not Helpful 7 Helpful Do whatever you like or feel you can manage. It's best to mix it up a little. Not Helpful 3 Helpful I am 26 years old and have a very small buttocks.

I need to increase it in 2 months, what should I do? Try squatting and progressively getting stronger. Also try barbell hip thrusts.

Not Helpful 5 Helpful Squats are the best option, especially if you do them with weights. Kickbacks and lunges can also increase the size of your butt muscles.

Not Helpful 18 Helpful Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube.

Helpful 1 Not Helpful 0. Avoid dangerous treatments to get a bigger butt, such as injections, which may cause permanent damage to your body.

Helpful 5 Not Helpful 0. Related wikiHows. Certified Personal Trainer. Expert Interview. More References About This Article. Co-authors: Updated: July 17, Categories: Butt Shaping.

In other languages Italiano: Avere un Buon Sedere. Deutsch: Einen grossen Po bekommen. Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results.

In particular, dietary protein is important for building and maintaining muscle mass — especially after exercise 1. Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery 2 , 3 , 4.

Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear. Salmon is a great source of protein, packing 22 grams into a single 4-ounce gram serving 5.

Fatty fish like salmon are also loaded with omega-3 fatty acids, which provide numerous health benefits. Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth 6.

One study in 44 older adults found that taking omega-3s for 6 months helped increase muscle volume and strength, compared with a control group 7.

Flax seeds not only boast a good amount of omega-3 fatty acids per serving but also high amounts of magnesium, phosphorus , and B vitamins 8.

Furthermore, adding flax seeds to your diet is a great way to boost your protein intake. In fact, just 2 tablespoons 21 grams of flax seeds provide around 4 grams of plant-based protein 8.

Increasing your protein intake is essential to building muscle for a bigger behind 9. Eggs are highly nutritious, providing plenty of selenium , vitamin B12, riboflavin, and phosphorus The B vitamins in eggs can help your body produce energy from your diet Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high-protein diet Additionally, leucine, an amino acid common in eggs , has been shown to stimulate muscle synthesis and reduce muscle protein breakdown, which may be especially beneficial for enhancing your bum size During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels Legumes are a family of plants that include beans, lentils, peas, and peanuts For example, 1 cup grams of cooked chickpeas boasts nearly 13 grams of protein, while 1 cup grams of cooked lentils packs almost 18 grams 17 , Legumes are likewise a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction 16 , Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup grams In an 8-week study in 24 people, taking a brown rice protein supplement daily improved body composition and exercise performance Brown rice is also high in branched-chain amino acids BCAAs , which are broken down directly into your muscles for a quick source of energy Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum 23 , 24 , Protein shakes are a great choice for a healthy post-workout snack.

Whey protein, a type of protein found in milk, has been shown to promote muscle growth and recovery after workouts 26 , 27 , 28 , Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin Some research suggests that their antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time 2.

Plus, avocados are rich in potassium , another important nutrient involved in muscle contraction and growth Packing nearly 8 grams of protein into each cup ml , milk is an excellent snack after hitting the gym This ubiquitous beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout One small, week study in 20 women found that drinking milk after resistance training enhanced muscle and strength gains, as well as fat loss Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-building diet.

Just 1 ounce 28 grams offers 8. Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity — making it even more important to get enough magnesium-rich foods in your diet Greek yogurt is truly a nutritional powerhouse, boasting a good amount of calcium , vitamin B12, phosphorus, and riboflavin in each serving Compared with regular yogurt , it also contains nearly twice the amount of protein — with a whopping 24 grams in each cup grams 39 , Like other dairy products, Greek yogurt provides both slow- and fast-digesting protein, which can aid muscle growth to enlarge your glutes.

A study in 30 people showed that consuming Greek yogurt as part of a week training program improved muscle thickness, strength, and body composition more than a placebo Tofu, which is produced from condensed soy milk, pack 10 grams of protein per 3.

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How to grow your Glutes at home. (No equipment)

Start by using an unweighted barbell. Stand with your feet beneath the barbell shoulder-width apart so that the balls of your feet are directly under the bar.

Bend forward at your hips and grasp the bar with your hands. Then slowly rise back up to a standing position with the barbell in your hands.

Bend forward again to place the barbell back on the ground, and repeat. Include 2 to 3 sets in each of your twice weekly strength training sessions.

If you add weight to the barbell, be careful not to add too much weight until you get the form of this exercise correct.

Do front lunges to work your glutes, hamstrings, and legs. To do a front lunge, step forward with your right foot and bend your right knee until your thigh and calf are at a degree angle.

Don't allow your right knee to extend beyond your toes. Push off of your front foot to return to a standing position.

As you rise up, tighten your glutes, your thigh muscles and your calf muscles to bring yourself back to the starting position in a slow and controlled manner.

Do 2 to 3 sets of 8 so that you perform 8 lunges on the right side and 8 lunges on the left side. Include front lunges in your twice weekly strength-training sessions.

Try reverse lunges to work your glutes, hamstrings, and legs. To do a reverse lunge, place your left leg a step behind you. Lower your hips until your left calf is parallel to the floor and your right knee is bent at a degree angle.

Push off of your right foot and raise yourself up. Keep your back aligned with your hips, and use your glutes, quads, hamstrings and calves to push yourself upward.

Bring your left foot back to the starting position. Extend your right foot backward and repeat the reverse lunge on your right side. Do 2 to 3 sets of 8 reps so that you get 8 reps for each side of your body.

Include reverse lunges into each of your 2 weekly strength-training sessions. Add glute kickbacks to isolate your glutes.

Then, lift your right foot up towards the ceiling. You should feel the squeeze in the right side of your butt. Hold the lift for 5 seconds before lowering your foot back to its starting position.

Do this 12 to 15 times for 1 set. Then, repeat the same exercise on your left side. Do 2 to 3 sets on each leg. You can also try weighted cable kickbacks to add more resistance as you gain strength.

Try hip bridges to work your glutes, core, and hamstrings. Lie down on the floor on your back with your arms at your sides, your knees bent, and your feet flat on the ground.

Then, lift your hips and buttocks off the ground until your body is in a straight line from your shoulders to your knees.

Hold the position for 5 seconds, then lower yourself back down to the ground. Repeat this 8 to 12 times to complete 1 set.

Do 2 to 3 sets in each of your twice weekly strength-training sessions. Do 1 set on this side and then switch legs to work both side of your glutes equally.

Another option is to hold a dumbbell across your hips while you do the lifts. This will also add extra resistance. Do fire hydrants to work the sides of your glutes.

Start by getting down on all fours, preferably on a yoga mat or other comfortable surface. Keep your knee bent at a 90 degree angle and lift one leg outwards to the side so that the side of your leg is parallel to the floor.

Hold for 2 seconds, and then lower your leg back down to the starting position. Make the move more challenging by holding your leg up for longer and increasing the number of reps.

Try skater lunges. Skater lunges work your glutes, plus a number of other muscles in your legs. Start by standing with your feet shoulder-width apart.

With your left leg, step diagonally behind your right, and lower yourself into a lunge so that your knee almost touches the floor.

Then, return to your starting position. Do 2 to 3 sets of 15 to 20 reps on each side. If you want to increase the intensity, hold a weight in each hand while you do the exercise.

Method 2 of Cinch in your waistline or wear clothes that contour your hourglass figure. Anything that draws in at your smallest points is a safe bet.

Avoid tops or dresses that cinch in just below your bra or that cinch around the hip as these will diminish the appearance of your butt. Opt for high-waisted pants, shorts, skirts, and jeans.

High-waisted items will accentuate the smallest part of your waist and make it look even smaller, which will make your butt look bigger.

Look for items that use horizontal color blocking. Instead, wear items that have a horizontal divide between the waist and skirt or halfway down the skirt.

This will help to accentuate your backside and make it appear larger. Small, high back pockets and ones with eye-catching designs are great for giving the illusion of a bigger rear.

Stay away from jeans with big pockets or no pockets at all. Pair short, fitted skirts with high heels. Heels will make you naturally tilt your pelvis forward, making your legs look longer and your butt look bigger.

They also flex your calves, making your legs look more toned. Pairing heels with a short, fitted skirt will make your butt look even bigger.

No one will be looking at your butt no matter how great it is if you're constantly on the verge of falling over. Wear padded panties under your clothing to add volume and curves.

You can purchase special padded underwear online and in lingerie stores that are meant to make your butt look bigger. Wear them under your clothing like regular underwear.

Choose the level of padding that appeals to you. Method 3 of Incorporate 3 daily servings of protein-rich food in your diet.

Have a serving of a protein-rich food with each meal and you will get plenty. Carbohydrates are essential for fueling your body during your workouts, so make sure that you eat 1 to 2 servings of carbohydrates with each meal.

You can get carbohydrates from a variety of foods including whole grains, fruits, and vegetables. Eat healthy fats in moderation to provide fuel for your workouts.

Opt for healthy, unsaturated fats instead of saturated and trans fats. Adjust your caloric intake to lose weight or gain weight if needed.

Talk with your doctor to determine if you might benefit from losing or gaining weight. Method 4 of Get a massage to enhance the appearance of your butt.

A gluteal massage may help to improve the appearance of your rear. Go for a full body massage and ask for them to pay attention to your gluteal muscles.

Keep in mind that some massage therapists may not massage this area directly, but they may be willing to massage the areas around your buttocks.

It may make the skin glow and give the temporary illusion of tone, but your rear will not get magically bigger overnight.

Try microcurrent treatments to make your butt look taut and toned. Check with your local spa or a dermatologist to see if they offer microcurrent buttock treatments.

This is a method of stimulating the muscle fibers in your buttocks to make them appear more toned and taut. Getting a treatment done is roughly the equivalent of doing squats.

Meet with a board certified plastic surgeon to discuss surgical options. Keep in mind that many celebrities have surgery to achieve a certain figure.

Danny Gordon Certified Personal Trainer. Danny Gordon. You have to have a healthy diet to support your glute muscles. So try to have healthy sources of protein with each meal and limit the amount of fat in your diet.

Not Helpful 0 Helpful 2. Michele Dolan Certified Fitness Trainer. Michele Dolan. It usually takes between six and eight weeks to see a noticeable increase in muscle size from exercise.

If you are thinner, you might notice results sooner. If you are heavier, it might take a little longer to see a change because of the additional fat covering your muscles.

Not Helpful 11 Helpful Unfortunately, no. While doing ab exercises may make your stomach flatter, it won't affect the size of your butt.

Your genes determine where your fat goes when you gain weight. Not Helpful 17 Helpful Squats, leg presses, lunges and deadlifts will all help increase your butt size.

Not Helpful 44 Helpful It could take a month or two to start noticing serious results. Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth 6.

One study in 44 older adults found that taking omega-3s for 6 months helped increase muscle volume and strength, compared with a control group 7.

Flax seeds not only boast a good amount of omega-3 fatty acids per serving but also high amounts of magnesium, phosphorus , and B vitamins 8.

Furthermore, adding flax seeds to your diet is a great way to boost your protein intake. In fact, just 2 tablespoons 21 grams of flax seeds provide around 4 grams of plant-based protein 8.

Increasing your protein intake is essential to building muscle for a bigger behind 9. Eggs are highly nutritious, providing plenty of selenium , vitamin B12, riboflavin, and phosphorus The B vitamins in eggs can help your body produce energy from your diet Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high-protein diet Additionally, leucine, an amino acid common in eggs , has been shown to stimulate muscle synthesis and reduce muscle protein breakdown, which may be especially beneficial for enhancing your bum size During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels Legumes are a family of plants that include beans, lentils, peas, and peanuts For example, 1 cup grams of cooked chickpeas boasts nearly 13 grams of protein, while 1 cup grams of cooked lentils packs almost 18 grams 17 , Legumes are likewise a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction 16 , Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup grams In an 8-week study in 24 people, taking a brown rice protein supplement daily improved body composition and exercise performance Brown rice is also high in branched-chain amino acids BCAAs , which are broken down directly into your muscles for a quick source of energy Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum 23 , 24 , Protein shakes are a great choice for a healthy post-workout snack.

Whey protein, a type of protein found in milk, has been shown to promote muscle growth and recovery after workouts 26 , 27 , 28 , Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin Some research suggests that their antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time 2.

Plus, avocados are rich in potassium , another important nutrient involved in muscle contraction and growth Packing nearly 8 grams of protein into each cup ml , milk is an excellent snack after hitting the gym This ubiquitous beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout One small, week study in 20 women found that drinking milk after resistance training enhanced muscle and strength gains, as well as fat loss Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-building diet.

Just 1 ounce 28 grams offers 8. Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity — making it even more important to get enough magnesium-rich foods in your diet Greek yogurt is truly a nutritional powerhouse, boasting a good amount of calcium , vitamin B12, phosphorus, and riboflavin in each serving Compared with regular yogurt , it also contains nearly twice the amount of protein — with a whopping 24 grams in each cup grams 39 , Like other dairy products, Greek yogurt provides both slow- and fast-digesting protein, which can aid muscle growth to enlarge your glutes.

A study in 30 people showed that consuming Greek yogurt as part of a week training program improved muscle thickness, strength, and body composition more than a placebo Tofu, which is produced from condensed soy milk, pack 10 grams of protein per 3.

Soy protein from foods like tofu can be incredibly beneficial for broadening your backside. In fact, one day study showed that eating soy protein instead of casein, a type of milk protein, significantly increased muscle volume in 59 people with low physical activity Nut butters like cashew, almond, and peanut butter all contain a hearty dose of healthy fats, as well as essential nutrients like vitamin E, magnesium, potassium, and calcium Each tablespoon 16 grams also packs about 3.

Although more research is needed on nut butters themselves, some studies suggest that adding nuts to your diet could promote muscle building. For instance, a study in 10 people showed that eating 2.

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