How to Get a Bigger Butt fast in Less Than 30 days

Do you want a big, sexy butt like Jennifer Lopez and Kim Kardashian?

Well, according to their trainer, Gunner Peterson, you need to work those glutes. And work them hard. You also need to eat right, rest, and work your glutes some more.

So if you want to learn how to get a bigger butt, look no further. We’ll tell you everything you need to know in this article, which includes:

  • The best exercises to build your booty muscles and burn fat
  • The best foods to fuel your workouts and your buns
  • Key lifestyle tips to maximize your results

Get to Know Your Butt Muscles

Before we talk exercises, let’s talk muscles.

Specifically, we’re talking about the

  • Gluteus maximus
  • Gluteus medius
  • Gluteus minimus

Your gluteus maximus is the biggest of the three. In fact, it’s the largest muscle in your body. And it’s quite strong. It’s the muscle you rely on to move your hips and thighs.

Without your gluteus maximus, you wouldn’t be able to lift yourself from a seated position, climb stairs, or stand up straight.

Your gluteus medius and minimus are smaller muscles with similar functions. They stabilize your legs while running and they rotate your thighs as well as move them sideways.

Collectively, we refer to this group as your glutes. And these are the muscles you need to work to make your buttocks bigger and toned. Now that you know about the muscles that make up your booty

The Best Butt Building Exercises

Sitting on your butt only makes it flatter and fatter. Thus, you need to get off your rear and work that booty.

Here are the best exercises to build your glute muscles:

Barbell squats are the gold standard when it comes to glute exercises for women wanting a bigger butt.

  1. Put the bar on your mid-upper back.
  2. Spread your legs a little more than shoulder width apart.
  3. Angle your toes 45 degrees.
  4. Look straight ahead. Never look down to avoid straining your lower back.
  5. Squat down as low as you can go. The lower the better. If you have trouble getting down low, try calf and hip flexor stretches to increase your flexibility.
  6. Before you rise, take a two second pause to fire up your glutes.
  7. As you come to standing, push through your heels to feel the burn.

Bulgarian split squats give you an intense butt workout when done properly.

  1. With your back facing a standard lifting bench, place the top of your right foot on the bench.
  2. Bend your front left knee, which will lower your back right knee to the ground. Your quad should be parallel to the floor.
  3. Keep your upper body erect at all times. And keep your front foot flat on the ground.
  4. Take a two second pause before you rise.
  5. Push through your front heel as you return to the starting position.

Once you’ve done a set of 8 to 12 reps, switch legs and repeat.

Elevated backward lunges increase your range of motion to push your glutes harder.

  1. Place both feet flat on an aerobic step plate.
  2. Step your right foot back into a lunge position.
  3. Lower down until your right knee touches the ground.
  4. Keep your left knee aligned with your left ankle. And keep your upper body erect at all times.
  5. Pause for two seconds at the bottom of the lunge.
  6. Push through your left heel to bring your right leg back to the starting position.
  7. Switch legs and repeat steps 1 through 6.

Butt bridges effectively target your glutes as well as your core.

  1. Lay on your back with your knees bent and your feet flat.
  2. Hold a weight (i.e., dumbbell, weight plate or barbell) along your pelvic area.
  3. Push through your heels to fully raise your butt off the ground.
  4. Pause and squeeze your glutes for two seconds at the top.
  5. Slowly lower your butt back down to the floor.

Hip thrusts are similar to butt bridges. However, your back is elevated.

  1. Sit on the floor with your upper back against a standard lifting bench.
  2. Bend your knees and place your feet flat on the ground.
  3. Hold a weight (i.e., dumbbell, weight plate or barbell) along your pelvic area.
  4. Thrust your hips upward to create a flat tabletop from your shoulders to your knees.
  5. Pause and squeeze your glutes for two seconds at the top.
  6. Slowly lower your hips back down to the floor.

Stiff leg deadlifts offer a slightly more intense glute workout than standard deadlifts.

  1. Place a barbell horizontally in front of you on the floor.
  2. Adjust your feet hip distance apart.
  3. Keep your knees slightly bent. Never lock them.
  4. With your legs relatively straight (with just a soft bend in the knee), bend down to grab the barbell.
  5. Push through your heels to lift your upper body along with the barbell.
  6. Keep your back flat and your legs relatively straight throughout the entire exercise.
  7. Pause and squeeze your glutes for two seconds at the top.
  8. Lower the barbell back to the floor.

Note: If you have a known problem with one or both of your knees, stick to standard deadlifts instead.

Heavy Weights Required – Workout Tip in Yellow

If you’re just starting out, use your body weight for the exercises above until your form is perfect. Once you’re comfortable with the movements, start adding weights. This is absolutely essential!

The weight must be heavy enough to reach failure somewhere between 8 and 12 repetitions. Your butt muscles should be on fire! If you don’t feel the burn, you’re not working hard enough. Period.

Suggested Butt Workout Routines

Start with two of the glute exercises discussed above and do three sets with 8 to 12 repetitions each. For your next glute workout, pick two new exercises. And so on.

For example…

  • Workout 1 = Barbell squats & butt bridges
  • Workout 2 = Bulgarian split squats & still leg deadlifts
  • Workout 3 = Elevated backward lunges & hip thruts

Be Progressive

As your glutes get stronger, exercises will get easier. This means you need to keep progressing if you’re serious about getting a bigger butt. You need to add more exercises, weight, reps, and/or sets each workout.

We can’t emphasize this enough. If you want a sexy big butt, you’ve got to work it!

Use a workout diary to keep track of how many sets, reps and at what weight you’re at with each exercise for optimal success.

Don’t Forget to Stretch

Stretching may seem like a waste of time, but it’s definitely not.

First, it increases your flexibility, which you need to fully sink down into your squats and lunges.

Second, it loosens the connective tissue surrounding your muscle fibers. This gives your butt muscles more room to grow.

Here are two great static glute stretches:

Figure Four Stretch

  1. Lie on your back, bend your knees and place your feet flat on the floor.
  2. Place your left ankle over your right knee.
  3. Grab your right thigh and pull your right knee towards your chest.
  4. Hold for 30 to 45 seconds and then release.
  5. Switch legs and repeat.

Runner’s Lunge

  1. Lunge forward with your right leg.
  2. Dip down until your back left knee touches the ground.
  3. Push back with your left leg to deepen the stretch.
  4. Keep your upper body erect and place your hands on your right thigh.
  5. Hold for 30 to 45 seconds and then release.
  6. Switch legs and repeat.

Give Your Booty A Break

While intense butt workouts are necessary, you don’t need to do them everyday. You need to give your muscles an adequate amount of time to recover after heavy lifting.

Therefore, start with once or twice a week. Maybe add in a third day if your butt muscles recover quickly. But more than three is definitely not necessary. And most likely counterproductive if you’re working as hard are we suggest.

Get Your Heart Pumping

In between your intense butt workouts, throw in some high intensity interval training (HIIT). This will keep your metabolism revved and turn your body into a fat burning machine. It also promotes the release of growth hormone, which is absolutely necessary to gain muscle mass.

HIIT doesn’t require much time. Thirty minutes max. And you can do it in the gym on a stationary bike or treadmill. Or, you can do it outside.

Here’s an example HIIT workout:

  1. Warm up for 2 to 3 minutes.
  2. Run or bike at your highest intensity for 30 seconds.
  3. Reduce your intensity for 90 seconds to recover.
  4. Repeat steps 2 and 3 for a total of 10 times.
  5. Cool down and stretch.

Eat Your Way to a Bigger Butt(The bigger butt nutrition) 

Now that you know the best exercises for your glutes, you need to know how to feed them.

What you eat (and don’t eat) is equally as important as your butt workouts. Your diet affects:

  • Muscle mass and body composition
  • Energy
  • Workout performance
  • Recovery time

Increase Your Calorie Intake

If you adopt a vigorous workout routine, you’ll need to eat more calories than you’re used to. Otherwise, you risk decreasing your lean muscle mass. Essentially, your body will start burning muscle tissue as fuel if it’s not getting enough from food.

Other potential negative outcomes include fatigue and a higher risk of injury. However, this doesn’t mean you should eat a second serving of pizza or fries.

Eat Whole Foods

You need to make your calories count. This means eating a variety of nutrient dense whole foods, such as fruits, vegetables, nuts, seeds, healthy fats and quality proteins.

Whole foods provide macronutrients, but they also provide a steady stream of vitamins, minerals and potent antioxidants your body needs on a daily basis. These micronutrients support the production of energy and muscle building as well as protect your body from oxidative stress caused by intense physical activity.

Further, minerals are your body’s source of electrolytes, which you need to replenish after a vigorous workout. Foods packed with minerals include leafy greens, seaweed, and seafood.

You also need to avoid highly processed and refined foods, including protein bars, flavored yogurt, boxed cereal and pasta. These foods often contain little to no nutrients. They’re high glycemic, which wreaks havoc on your metabolism. And they also make it difficult to burn fat.

Your Muscles are Made of Protein

You’re body is going to need lots of protein. Eat it with every meal and snack. It’s absolutely necessary to build and repair muscle tissue.

Here are the best sources of protein to include in your diet:

Whey Protein

Whey is a highly absorbable source of protein. But not all brands of whey protein powder are created equal.

Be sure to read the ingredient list on the label. Look out for added sugars and artificial sweeteners, flavors, colors, fillers and preservatives. Sugar is not your friend when it comes to building muscle and burning fat.

Also be mindful of what gets added to your protein shake. One piece of fruit works. But many smoothie joints also add fruit juice and frozen yogurt, which are not recommended.

Collagen Peptides

When it comes to protein, your body is made up of mostly collagen. It’s essential for strong muscles, tendons, ligaments, joints, hair and skin. Thus, it’s a great protein supplement for muscle building.

Just be sure to check the ingredients. There should be only one. And that’s collagen peptides.

Collagen peptides come in a powder form. And can easily be added to smoothies. Or, you can add a scoop to your morning tea or coffee. It dissolves completely. And has zero flavor (at least in our opinion).

Wild Alaskan Salmon

Wild salmon contains easy to digest protein as well as an abundance of minerals. It also supplies anti-inflammatory Omega-3 fatty acids, which are great for reducing inflammation from heavy lifting.


Eggs are easy to make and very versatile. Their protein is also highly digestible. And they contain many other health promoting nutrients your body needs.

Despite popular belief, the yolks provide the most benefit. No more egg white omelets, please!

Meat & Poultry

Beef, pork, and chicken are also suitable sources of protein. However, we recommend organic meats and poultry whenever possible to avoid unnecessary hormones in your diet.

Eat Carbs to Fuel Your Fire

When you’re pushing your body to its limits, you need lots of energy. Carbohydrates provide you with easy to burn fuel. And eating carbohydrates after a vigorous butt workout is especially helpful to replace muscle glycogen – your muscle’s primary source of energy.

Here are some examples of healthy carbs:

  • Fruit
  • Starchy vegetables (i.e., sweet potatoes, winter squash, and beets)
  • Whole grains (i.e., oats, quinoa, and corn)
  • Beans and lentils

Fat is Not Your Enemy

The truth is eating healthy fats in moderate proportions won’t make you fat. However, eating excess calories from high glycemic foods (i.e., bread, pasta and sweets) will.

Dietary fat is essential to building muscle and getting a bigger butt.

  • First, it’s calorie dense. Thus, adding fat to your diet helps you eat less, but still get the extra calories (and energy) your buttocks needs to grow.
  • Second, fat is a component of every cell membrane in your body. If you want to create new (healthy) muscle cells, you need fat in your diet.
  • Third, fat (and cholesterol) is necessary for hormone production, including growth hormone.

Healthy sources of whole food fats include:

  • Coconut and coconut oil (unrefined)
  • Olives and olive oil
  • Avocado
  • Grass-fed butter and ghee
  • Raw nuts and seeds

Medium chain triglycerides (MCT) naturally found in coconut oil are also an excellent source of energy. They don’t require a complex digestive process as other longer chain fats do. Instead, they’re transported directly to the liver and quickly released to be used as fuel.

Skip the Energy Drinks

If you’re tempted to pick up an energy drink before or after your workout, just keep on walking. Sport and energy drinks are loaded with sugar and a bunch of other artificial ingredients. It’s like drinking a bottle of sugar water with a splash of chemicals. Definitely not what you need to achieve your butt building goals.

However, you still need to stay hydrated. For intense workouts, add a splash of lemon juice, a little raw honey, and a small pinch of sea salt to filtered water.

Don’t Underestimate the Power of Sleep

Sleep is more than just resting your body. It’s when muscle tissues are repaired and built. It’s also when your body releases more growth hormone.

Therefore, sleep must be a priority. Aim to get at least 7 to 8 hours of sleep every night.

And keep in mind that intense workouts later in the day or evening may impact your ability to fall asleep.

Set Realistic Expectations

If you do everything we’ve previously discussed, you will see results. However, you won’t see them overnight regardless of how hard you try.

You may need time to ease your body into lifting heavy weights to prevent injury. And you may need time to make changes to your diet.

While you’ll need to push your limits, don’t push yourself too hard or too fast.

And give your glutes some time to do their thing. It may take up to three months before your booty starts to pop. So don’t give up too soon.

And There You Have It!

You now know how to get a bigger butt.

  • Work your glutes. And work them hard with heavy weights.
  • Stretch your muscles and give them a rest between intense butt workouts.
  • Eat a variety of nutrient-dense whole foods every day. Fill your plate with a balance of protein, fat and carbohydrates. And lots of veggies!
  • Get a good night’s sleep to repair and build your glutes.

Cheers to your future big tonned butt!

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