How To Get A Bigger Bum Without Exercise

To get a bigger, rounder, and firm butt, you need to fine-tune your glute muscles and hip fat (1). Exercising, eating the right foods, and improving your lifestyle can certainly help. This post lists 21 best tips to get a bigger butt fast. Swipe up!

10 Best Exercises To Get Bigger Buttocks

Warm-up for 10 minutes before starting the following exercises to increase the size of your butt.

1. Squats

Squats

Shutterstock

Target – Glutes, hamstrings, quads, and lower abs.

How To Do

Stand straight with your feet shoulder-width apart, toes pointing out. Look ahead, chest up, shoulders rolled back, and core engaged.
Push your hips out, bend your knees, and get in a "sitting" posture. Bring your hands close to your chest, keep your back in line with your neck by bending a little forward.
Do not allow your knees to shoot beyond your toes.
Hold this pose for a moment, exhale, and come back up.
Repeat this 15 times to complete a set. Do 3 sets of 15 reps with 10 seconds of break between the sets.

2. Barbell Squat

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Target – Glutes, hamstrings, quads, and deltoids

How To Do

Place a barbell on your shoulders, next to the trapezius muscles.
Assume the squatting position so that your thighs are parallel to the floor.
Maintain the position with the butt down, shoulders pushed back, and chest outwards.
Balance your body by keeping your hands in the front.
Lower the squat to pull the butt above your feet.
Squeeze your glutes and thighs to return to your initial position.
Do 3 sets of 12 reps.

3. Plie Squat

Plie Squat

Shutterstock

Target – Glutes, adductors, hamstrings, and quads

How To Do

Stand with your feet wider than shoulder-width apart.
Point your toes out.
Raise your hands and join the palms.
Push your butt out and lower your body to a squat. Do not let your knees overshoot your toes.
Squeeze your glutes and thighs further while getting back to the initial position.
Do 3 sets of 10 reps.

4. Weighted Lunges

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Target – Glutes, hamstrings, quads, lower abs, and calves

How To Do

Stand straight with your feet shoulder-width apart.
Step forward with your right leg, flex both your knees and lower your body. Stop when your thighs are parallel to the floor and at 90 degrees with the shin.
Get back up and step back.
Do the same with your left leg.
Repeat the set 10 times.
Do 2 sets of 10 reps.

5. Weighted Glute Bridge

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Target – Glutes, hamstrings, and quads

How To Do

Lie on your back with your feet shoulder-width apart.
Place the weight on your pelvic area.
Lift your pelvis off the floor and then lower it back to the mat.
Repeat this 10 times.
Do 3 sets of 10 reps.

6. Single-Leg Bridge

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Target – Glutes, hamstrings, and quads

How To Do

Lie on your back with your knees bent and feet flat on the floor.
Keep one foot flat on the ground and raise the other one straight up in the air.
Lift your hips. Hold it for a moment and then lower your hips.
3 sets of 10 reps.

7. Donkey Kicks

Donkey Kicks

Shutterstock

Target – Glutes, hamstrings, and quads

How To Do

Get on all fours. Make sure your elbows are right below your shoulders.
Bring your right knee to your chest and then kick back, as high as you can.
Do this 10 times before switching legs.
Do 2 sets of 12 reps.

8. Kettlebell Swings

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Target – Glutes, hamstrings, quads, deltoids, and lats

How To Do

Hold a kettlebell with both your hands.
Stand with your feet shoulder-width apart, knees soft, core engaged, and look ahead.
Push your butt out, lower your upper torso but keep your back erect.
Swing the kettlebell up. Get into a standing position as you do so. Squeeze your buttocks.
Get back down into the bent position.
Do 3 sets of 10 reps.

9. Side Lunges

via GIPHY

Target – Glutes, adductors, hip flexors, quads, and hamstrings

How To Do

Stand straight with your legs wide apart. Keep your feet pointed out. This is the starting position.
Look straight, bend your right knee and sit toward your right.
Get back up and flex your left knee and sit toward your left. This completes one rep.
Do this 9 times more to complete a set.
Do 3 sets of 10 reps.

10. Scissor Kicks

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Target – Glutes, lower abs, and hip flexors

How To Do

Lie on your back on a mat. Extend your arms fully, with your palms facing down.
Lift both your legs slowly so that your heels are off the ground.
Now, lift your right leg to an angle of 45 degrees and lower the left leg until it is about 3-4 inches from the ground.
Alternate the movements between your right and left legs.
Repeat at least 10 times.
Do 3 sets of 10 reps. Here are a few more exercises to increase the size of your butt.

Apart from exercising, you must also eat the right foods. Here are 4 food groups you must include in your diet:

Foods To Eat To Get A Bigger Butt

1. Protein

Muscles are made of protein. Your glutes can certainly get help if you consume protein in adequate amounts (2).

There are numerous ways of adding protein to your diet. Some good protein sources include skimmed milk, eggs, low-fat yogurt, fish, turkey, legumes, meat, soy protein, hemp protein, and whey protein.

2. Healthy Fats

The gluteal muscles are covered with a layer of fat. To get a bigger and shapely butt, you have to consume unsaturated fats (good fats). Good sources of unsaturated fats include fish oil, rice bran oil, avocado, nuts and seeds, oily fish, canola oil, sunflower oil, oily fish, nuts, olive oil, and peanut butter (3).

Do consult your dietitian or download a calorie counting app to know how much fat you can consume per day.

3. Carbs

It is important to consume a few carbohydrates (you should not ignore carbs completely). The quantity of carbohydrates depends on the level of resistance used during workouts (4). Some good sources of carbohydrates include vegetables, leafy greens, fruits, brown rice, barley, corn, oats, whole grain pasta, and wheat bread.

4. Micronutrients

Micronutrients (vitamins and minerals) are essential for metabolism and tissue function (5). Fruits, veggies, nuts, and pulses are excellent sources of micronutrients. Since you are training hard to get a fuller and shapely butt, eat a lot of fruits and veggies to keep your body from becoming tired due to lack of energy production. Here's a consolidated list of 25 foods to eat to get a bigger butt.

Finally, here are some ways you can make your butt appear bigger. Scroll down to the next section.

4 Tips To Make Your Buttocks Look Bigger

1. It's All An Illusion

Wear clothes that make your buttocks look bigger. You can wear high-waisted jeans/shorts/formal pants, padded thongs, low-rise pants/jeans that are tapered near the ankles, balloon skirts or dresses, denim short skirts, silk gowns, peplum tops, etc.

2. Use Butt Enhancing Pads

Another effective way to get bigger buttocks fast is through the use of butt enhancing pads. You can get shapewear or padded inserts from stores. These are designed specifically to boost your buttocks' appearance in a pair of jeans and pants.

3. Thin Your Waistline

Thinning your waistline will make your butt more prominent. You can always trick people into thinking that you have a big butt by simply cinching your waist. The best trick is wearing a tummy tucker.

4. Use Butt Enhancing Creams

Call it fiction or fact, but you can give butt enhancing creams a go. Here are the 10 best butt enhancing creams you can try out.

Conclusion

Surgical procedures are available that ensure quick butt enhancement (6). However, exercising, along with a proper diet, can provide lasting results without too much monetary investment and side effects. So, make a wise decision. Take care!

Frequently Asked Questions

How much time will it take for my buttocks to get bigger?

Keep your goals realistic. Depending on your current body weight or body fat, workout routine, eating habits, and lifestyle changes, you will slowly start to notice that your buttock muscles have toned up by the end of the third week. Also, do not stop eating good fats. This will help build the fat above your gluteal muscles.

Why isn't my butt getting bigger?

Have some patience. Your current body weight, medical history, workout routines, eating habits, etc. are all important factors you need to consider and monitor properly to get a bigger butt. Get a calorie counting app and monitor your protein, fat, and carb intake every day. Get a diet chart prepared by your dietitian. Also, remember, your genes play a major role here.

How do I get a rounder butt?

Follow all the exercises, diet, and lifestyle points mentioned above. Also, get your trainer and dietitian to work closely to help you achieve your goals.

Can I get a bigger buttock without working out?

Yes, probably, if you just munch on a lot of potato wafers and eat three meals of fast food and sit all day long! You have to work it out, girl. If you eat only fat-rich food, there is no guarantee that the fat will build-up in your buttocks; it can get accumulated anywhere in your body. This will eventually make you look out of shape. Take a friend along to your workout sessions to make them fun.

Will massaging the buttocks make them bigger?

Massaging your buttocks will help loosen up tight butt muscles and improve circulation. While it may not make your butt bigger, it will help shape up and improve your posture.

Does walking tone your butt?

No, walking is a cardio exercise. It will cause fat and muscle loss from the entire body. You must squat, lunge, leg press, and practice donkey kicks to tone your butt.

How many squats should I do a day to get a bigger butt?

Start with 3 sets of 15 squats per day. Make sure your posture is correct. As you progress, you may add more reps and sets. Here's a beginner's guide to squats.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.

Anatomy, Bony Pelvis, and Lower Limb, Gluteus Maximus Muscle, StatsPearl, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/books/NBK538193/
Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit, Nutrients, U.S. Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
Healthy fat choices, Heart Foundation, Australia.
https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/monounsaturated-and-polyunsaturated-omega-3-and-omega-6-fats
A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise, Sports medicine, U.S. Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008807/
Micronutrients in health and disease, Postgraduate medical journal, U.S. Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2585731/
Life After Bariatric Surgery, Plastic, Aesthetic, and Reconstructive Surgery, UHealth, Miller School of Medicine, University of Miami.
http://surgery.med.miami.edu/plastic-and-reconstructive/body-contouring/life-after-bariatric-surgery