With women like J.Lo and the entire Kardashian clan, big booties have taken over the beauty world by storm. Whether you were born blessed with a voluptuous booty or not, it seems like everyone is longing for an hourglass shape.
While most of us will never reach the amount of booty that Kim K has, there are some things that you can do to enlarge your derriere, if you so desire, naturally.
There are so many misconceptions that have been placed around building muscle, specifically in the glute region, and it seems as though you have to dig through pages and pages of text to find the answers you’re looking for.
So, VALLEY wants to make it easy for you: here is all the necessary information you need to know before starting your journey to a bigger booty.
When it comes to building your booty, diet is vital. A few things that you should focus on in your diet are protein and calories. Building muscle in your butt is the same as building it anywhere — it takes a high protein diet. According to Web MD, your body uses protein to build and repair your muscles. So, if you eat protein-rich foods, it will help build up your glute muscles.
Good ways to incorporate protein in your diet can be through meats like chicken and turkey, but if you are vegetarian or vegan, don’t be discouraged. You can get your protein in other ways in the form of chickpeas, eggs, or peanut butter, to name a few. Try to incorporate some form of protein in every one of your meals; this can help you reach your target protein intake without having to track it.
Along with protein, to build muscle, you will have to eat more. Being in a calorie surplus is one of the ways that can aid you in your journey to a bigger bum. It may sound scary, but if your goal is to build muscle, you will need to up your food intake a little. There are ways to calculate how much you should eat to maintain your weight online. For example, if you need to eat 1800 calories to stay the same weight, try eating 2000 for muscle gain.
Now, diet is a strong component in building any muscle, but if you want actually to build muscle, that is done at the gym. It can be daunting to start a new program at the gym, especially when weights are involved. Here are a few things that you should keep in mind before stepping foot into the gym.
Come to the gym with a plan.
First, always come with a plan. VALLEY suggests writing a workout plan in your notes on your phone before coming to the gym. This way, you won’t be confused or waste time, and you can get in and get out having done the most efficient workout possible. Below is an example of what a workout plan would look like on your notes.
Next, don’t be afraid. It is easier said than done, but no one else cares about what you look like when you’re working out. Everyone is at the gym for different reasons, but they all share one key goal: to better themselves. Be confident, and do your own thing.
Take rest days
While staying consistent is essential in maintaining steady muscle growth, it is even more necessary to take rest days. According to theactivetimes.com, when you work a muscle, you are making small tears in it. Scary right? No, actually, these tears are essential to muscle growth because when you rest that muscle after tearing it, it will repair itself to become slightly larger than it was before. Therefore, that is also why protein is important when consistently weightlifting because it helps with muscle recovery and rebuilding of muscle.
So, if you work out your butt/legs on Monday, wait until Wednesday to work them again. If you are someone who loves to be at the gym every day, then do your arm and ab work on the days that you aren’t doing your leg and butt work.
Now that you have some tips on how to be a boss at the gym, here are some exercises that you can start out with on building that booty. All of these exercises can be adapted to your personal fitness level. When it comes to building muscle, it will be crucial to continuously build up the weights that you use so that you are making your glutes stronger, which will build muscle. You want to focus on the muscles in the image below because those will be key in building your butt.
Exercise: Glute Bridges
What does it work? Gluteus muscles and hamstrings
Exercise: Raised Lunges
What does it work? Glutes, quads, hamstrings, and core
Exercise: Cable Pull Throughs
What does it work? Glutes and hamstrings
What does it work? Glutes and hamstrings
Exercise: Clam Shells (Pro Tip: this works best with resistance bands — try these!)
What does it work? Gluteus Medius
Exercise: Inner/Outer Thigh Abduction Machine (located in each gym)
What does it work? Inner thighs and side glutes
Exercise: Side lunges
What does it work? Inner and outer thigh
While building a booty may not be easy, it isn’t quick either. Building muscle requires a lot of time and patience, but with the right knowledge, you can be sure to be on the path to a larger derriere.