Just when everyone has started appreciating peachy buttocks, having a flat bottom can really make you feel left out. The past two decades have left us obsessed with bigger backsides, with a 252% increase in butt-lifting procedures between the years 2000 and 2015 alone (ASPS, 2016).
However, Brazilian butt lifts, apart from their heavy costs, have been found to be the riskiest of all plastic surgeries, with 1 in 3000 procedures resulting in death (ASPS, 2018). Why risk getting health problems, or worse, when you can simply exercise to make your buttocks bigger fast?
All You Need Is 7 Minutes a Day!
There are many exercises to make buttocks bigger and sculpt your figure beautifully. Although results won’t be overnight like surgical procedures, there won’t be any side-effects or hefty bills either.
In case you were wondering what exercises lift your buttocks, here is an at-home routine that will suit even the laziest and busiest of people – all you need is 7 minutes daily!
Minute 1: Jump Squats
These will pump you up for the minutes to come while seriously working your booty.
- Stand straight with your feet hip-width apart.
- Lower your butt into squatting position until your thighs are parallel to the floor.
- Continue a few more inches downward, taking care your knees don’t go past your toes.
- Jump with your hands up in the air, landing softly with knees slightly bent.
Watch how fitness trainer Andree Hafley does it below.
Pro Tip: Don’t aim for straight legs as you come down from your jump. Be easy on your knees!
Minute 2: Single Leg Squats
Got your heart rate up? It’s time for some serious action!
- Hold a wall or some kind of support with one hand.
- Lift one of your legs a few inches off the floor.
- Bend the knee of the other leg, going down into a squat while keeping the lifted leg off the floor.
- Aim for your squatting leg to have its thigh parallel to the floor.
- Go back to starting position, and repeat equal times on both sides.
This Howcast video shows it best.
Pro Tip: Pause for a few seconds if it gets too much – muscle injury is serious!
Minute 3: Donkey Kicks
Among exercises to make buttocks bigger, donkey kicks are a universal favorite after squats and lunges. These target your hamstrings and glutes, the key muscles you need to work for a larger booty.
- Start with a crawling position – palms flat on the floor, arms at ninety degrees, torso raised parallel to the floor, thighs at ninety degrees, and calves flat on the floor.
- Lift one foot while keeping the knee bent at ninety degrees.
- Go far up so that your thigh is parallel to the floor and your foot faces upwards.
- Return to the starting position and repeat on the same leg 10 to 12 times.
- Do the same with your other leg.
Livestrong Woman’s helpful video will show you the perfect donkey kick.
Pro Tip: Lift your thigh just so that it is in line with your spine, not beyond.
Minute 4: Walking Lunges
This ever-so-famous exercise to make buttocks bigger can leave you with a sore booty!
- Stand straight, and take a wide step forward with your right leg.
- Bend your right knee, lowering your torso so that your right thigh is parallel with the floor.
- Meanwhile, touch your left knee to the ground.
- Stand up straight, bringing your left leg forward beside your right leg.
- Repeat the lunge, this time with your left leg stepping forward.
- Keep switching legs and continue for one minute.
Watch this Crossfit video to see how the experts do it.
Pro Tip: While bending the knee of the front leg, take care that it doesn’t go past toe to avoid knee problems.
Minute 5: Hip Bridges
Take a few seconds to catch your breath. You’re more than halfway through your workout already!
Hip bridges rank high among exercises that make buttocks bigger.
- Lie on your back, arms at your sides, torso flat on the floor, legs folded up at the knees, and feet about shoulder-width apart.
- Thrust you butt up in the air until your shoulders and knees are in a straight line.
- Squeeze your butt as you go up, slowly relax, then return to your starting position.
Watch this interesting video by Chloe Ting to know about more variations you can try with this simple exercise.
Pro Tip: For an extra challenge, place one foot on the knee of the other leg and do single leg bridges, equal reps on each side.
Minute 6: Clamshells
Clamshells, when done the right way, can target the gluteus medius muscles of your buttocks.
- Lie on your right side with your right arm supporting your head, legs bent at the knees, one on top of the other, feet together.
- Keeping your feet together, open your legs so that your left knee points upwards.
- Return to your starting position. Do equal reps on each side.
Watch this video for guidance.
Pro Tip: Wear a resistance band around your thighs for that extra burn!
Minute 7: Wide Squats
End your routine with wide squats – another powerful exercise to make your buttocks bigger fast.
- Start with your legs 3 to 4 feet apart.
- Angle your toes outward at 45 degrees.
- Lower your tush by bending your knees, weight in your heels.
- Once your thighs are parallel to the floor, try going slightly lower to really work those muscles.
- Return to starting position, and repeat.
Watch this video for guidance.
Pro Tip: Try holding some weights as you squat. Lower them when you’re in squatting position. Bring the weights just below your chin when you’re up.
Phew! Not That Hard, Right?
If you continue to practice this routine of exercises to make buttocks bigger regularly, you’ll see results in a matter of weeks.
Eat more protein, drink plenty of water, and work that booty 7 minutes a day, with 10-second rest intervals between exercises. Here’s to loving our curves and making healthier choices!
Comment below if you are committed to starting this curvy hips workout!
