Some booties are naturally bigger and rounder than others. Genetics, diet, and activity level can all impact how your butt looks in your jeans or when you’re wearing nothing at all. If you have a naturally flat butt and want to plump it up, there are many different methods you can try. Don’t immediately resort to getting butt implants or other risky surgical treatments. Instead, learn how to make your butt bigger in a week with lifestyle changes and noninvasive body-sculpting treatments.
Why Is It So Hard to Get the Perfect Butt Shape?
Many people find it easier to tone and build their arms, legs, and abs than it is to build their glutes. But why is that the case?
The average person working a typical desk job sits on their buttocks for up to eight hours during the workday. Then, they often go home and wind down by relaxing in front of the television. All that time sitting on the glute muscles causes them to become inactive and weak. This can make the butt appear smaller and flatter.
Even if you take the time to exercise regularly, you may still notice that your glutes are the last muscles to grow. Once weakened, the glutes may not engage appropriately during lower-body workouts. Instead, the quads, hamstrings, and even the muscles of the lower back tend to compensate for weak glutes. This tendency can make it increasingly more work to get the booty gains you want. Fortunately, there are things you can do to get the head-turning butt you want.
How to Grow Your Booty Fast
If you follow top celebrities, you’ve probably noticed many of them rave about Brazilian butt lifts. This popular cosmetic surgery takes fat from certain parts of the body and puts it into the body. This results in a fuller, perkier backside. However, it also requires significant downtime and leaves scars behind. Fortunately, there are non-surgical ways to quickly build up your glutes and get a more rounded butt. Here are some top suggestions to try.
#1 Increase Your Protein Intake
If you’re serious about growing any muscles in your body, you need to increase your protein intake. Protein is essential for muscle growth. The amino acids within protein also repair the muscles after exercise so they can continue working and getting stronger.
If you want to learn how to grow butt fast, start researching healthy lean protein options you can add to your daily diet. Experts recommend getting around 35% of your daily calories from protein when building muscles.
Some lean protein-rich food options include:
✓ Turkey breast
✓ Chicken breast
✓ Eggs
✓ Oily fish like tuna and salmon
✓ Greek yogurt
Red meats also contain a lot of protein but are higher in calories and fat. Therefore, you should try to consume them sparingly. Most of your protein consumption should ideally come from lean sources.
#2 Eat More Whole Foods
Whole foods are foods that are as close as possible to their natural state without extra processing. For example, the fruits and vegetables in the produce aisle of the grocery store are whole foods. Processed television dinners, on the other hand, are not.
The unique thing about whole foods is that they’re chock-full of nutrients your body needs to build muscle and maintain good health. Some processed foods may contain added nutrients like vitamins D and C. However, most experts agree it’s best to get your nutrients from natural sources rather than food products fortified or enriched with synthetic nutrients.
If you want a bigger butt fast, make sure you’re eating the types of things that support muscle growth. Besides protein, your body requires other nutrients to build and maintain solid and shapely muscles. They include magnesium, calcium, vitamin D, iron, and potassium. You can find these nutrients in healthy foods like leafy greens, whole grains, poultry, legumes, eggs, fish, and dairy. It’s hard to find good sources of vitamin D, so many people choose to supplement with this important nutrient.
#3 Wear Booty-Enhancing Shapewear
Sometimes, you just have to “fake it ‘til you make it” while you’re working on building up your booty. It takes consistency, time, and effort to shape your glutes. In the meantime, invest in quality booty-enhancing shapewear to help you achieve the figure you want right now.
Perky butts are all the rage these days, which means there are plenty of shapewear products out there designed to enhance your figure. Look for underwear, swimwear, and other undergarments that lift the booty and give it more volume. Some even come with padded glute enhancements for a more dramatic silhouette.
#4 Do Booty-Targeting Exercises
If you’re serious about learning how to get a bigger butt, you need to be willing to put in the work required. Just like building up any other body part, developing a strong, curvy booty takes effort. You must also be strategic about the exercises you choose to include in your weekly workout regimen. Make sure you regularly perform an excellent variety of booty-targeting exercises, such as the following:
Squats
When it comes to targeting your glute muscles, you can’t beat the standard squat. However, you need to practice good form to get optimal butt-building benefits from this popular exercise. Here’s how to target your glutes even more while doing a standard squat.
First, stand with your feet just wider than shoulder width. Your toes should be slightly pointed outward. This forces you to rotate your hips externally to squat deeper and activate your glutes even more.
Lowering your upper body into a squat, hinge your hips backward to push more weight into your glutes. Aim to bring your thighs parallel to the floor if you can. For greater glute activation, you can lower your body even further. This is a key strategy for how to get a big butt. However, you should always pay attention to how your knees feel. If you experience any discomfort, come up into a shallower squat.
Make sure your knees never extend over your toes at any point during this exercise. As you return to a standing position, engage your glutes as if you’re holding a piece of paper between them. Never thrust your pelvis forward at the top of your squat. This will compromise your form. Instead, come to a straight standing position with your glutes squeezed tight. Complete three sets of 10-20 reps to begin.
Glute Bridges
If you’ve ever done glute bridges before, you know firsthand how quickly they can set your booty on fire. They’re intense, but they offer exceptional results in minimal time. Here’s how to get a bigger butt fast with glute bridges.
Begin by lying down on the floor with your knees bent and the bottoms of your feet firmly against the floor. Next, squeeze your core and butt while gently pressing your heels into the floor and driving your hips upward. When your hips come up far enough to form an imaginary sloped line from your knees to your chest, hold the position for five seconds. Keep your glutes engaged during this time.
While keeping your core tight, slowly return your hips to the ground. Pause for three seconds before slowly lifting the hips upward again. Repeat for three sets of 10-20 reps. As you get more advanced, you can begin doing single-leg glute bridges, activating one side of your glutes at a time. This helps isolate the targeted muscle so you can get a bigger butt fast.
Deadlifts
Deadlifts don’t look challenging to the average spectator, but they’re more difficult than they appear. They’re also great for activating the hips and glutes through a deep range of motion. There are many different versions of the deadlift, but you don’t need to do anything too complicated to get great results. A standard bent-knee deadlift works well. Here’s how you do it.
Stand up straight while gripping an overhand grip on a barbell in front of you. Your feet should be hip-width apart and your hands positioned on the outsides of your legs. Pull your shoulders back and down. Tighten your core and keep your spine neutral as you slowly hinge forward at the hips and simultaneously bend your knees. It should look like you’re getting ready to sit down in a chair.
As you hinge forward and down and then return to a standing position, the barbell should always contact your legs. If you struggle to maintain good form, try switching to lighter weights. You can always work up to heavier weights later. To begin, try to do three sets of one to six deadlifts.
Banded Sidesteps
Wondering how to make your butt bigger in a week? Try banded sidesteps. These fun and dynamic exercises are highly challenging. They work the outer part of the glutes, which can be hard to target with other exercises. To do this exercise, place an exercise band just above your knees. Begin with an easy resistance and work up slowly to a harder resistance.
Next, stand in a semi-squatted position with your feet approximately shoulder-width apart and your booty pushing backward slightly. Engage your core and concentrate on pushing your knees outward against the band’s resistance.
Next, step to the side with your right leg while maintaining a partially seated position. Bring your left leg toward your right leg one step so your legs are about shoulder-width apart again. Continue side-stepping slowly for 10 steps to the right. Then, repeat the movements in the other direction while leading with the left leg. Aim for three rounds of right and left sidesteps. Stay consistent with this exercise, and you’ll notice big changes in your butt.
#5 Try Nonsurgical BBL Treatments
Dietary changes and glute-targeting exercises are essential to include in any guide about how to grow your booty fast. But the term “fast” is relative. These methods can help you shape your butt over weeks or months. But if you want a Hollywood-worthy booty right now, there are other ways to get it. Nonsurgical Brazilian butt lift (BBL) treatments can increase the projection of your butt while lifting and firming it. Here are some popular BBL treatment options to consider.
Sculptra Butt Lift Fillers
Sculptra is a dermal filler made of poly-L-lactic acid (PLLA). This gel-like synthetic substance activates the body’s collagen-production processes. As collagen levels increase, the skin of the butt naturally becomes tighter, more elastic, and shapely. Your results will develop over weeks, so you won’t wake up with a bigger butt overnight. Sculptra BBL fillers look very natural, so no one will look at you and think you’ve had work done on your booty.
Sculptra Hip Dip Fillers
In addition to volumizing your butt, Sculptra’s nonsurgical BBL treatment can also get rid of those annoying hip dips between the thighs and the hips. Though this inward curve is natural, it can cause a lumpy-looking silhouette – especially when wearing tight clothing.
Sculptra injections can add volume to hip dips so they appear smoother. Speaking of the hips, Sculptra injections can also minimize unsightly cellulite that tends to occur around the hips, thighs, and buttocks. More than 90% of women report unwanted cellulite on their bodies. Sculptra is an effective, quick, and safe way to reduce the appearance of cellulite in treated areas.
Radiesse BBL
Like Sculptra, Radiesse is a popular dermal filler that can fill in wrinkles and increase the volume of the booty. It contains a substance called calcium hydroxylapatite (CaHA), which naturally occurs in the body. A Radiesse BBL can provide results faster than Sculptra. It’s ideal for anyone who wants to add subtle lift and volume to the buttocks while reducing cellulite.
Exclusive SKINNEY Butt Lift
SKINNEY Medspa offers a proprietary, exclusive nonsurgical BBL option called the SKINNEY Butt Lift. This treatment combines Sculptra and Radiesse treatments to give patients the best of both leading-edge options. It combines these treatments with Flex and Emsculpt muscle-stimulating treatments. This multi-angled treatment approach works to boost glute volume, reduce cellulite, improve skin texture, and improve the shape of the booty.
Get a Bigger, Better Booty With Nonsurgical BBL Treatments
SKINNEY Medspa is a trusted provider of noninvasive body contouring and skin rejuvenating treatments. Our nonsurgical BBL options provide stunning results that can last up to two years. Give us a call today and schedule your SKINNEY Butt Lift consultation.
