A bigger butt is a combination of genetics and exercise.
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No matter what size your butt is, you can kick it into action by stimulating the muscles in your rear. The magic is all in the gluteus maximus, the muscle makes up a large percentage of the butt region. The stronger your glutes, the bigger and rounder your butt gets. By engaging this muscle with exercise and feeding your muscles with the right nutrition, you could see a rounder, stronger butt.
While it is possible to improve the size of your butt, genetics plays a large role in the shape and size of your body. Some individuals will naturally have a larger butt, while other will have to work for it. Fortunately, the butt is largely formed by the gluteus maximus, which is one of the thickest muscles in the body, according to Columbia Health. As with all muscles, you can enlarge it and improve your butt shape and size.
Step It Up
The step-up exercise is more effective than climbing stairs for building the muscles in your butt, as well as your quadriceps, due to the higher height. Stand in front of a chair with your feet about hip-width apart. Place your right foot on the chair or platform while keeping your upper body upright. Push off your rear leg and step on to the chair and raise your left knee upward. Lower yourself back to the floor back placing one foot firmly on the ground, followed by the other. Aim for 15 to 20 repetitions in two or three sets.
Squats with a Twist
Normal squats target your quads, while the kneeling squat activates your glutes in the butt. Assume the kneeling position with your upper-body upright. Keep your knees hip-width apart with your feet slightly closer together. In a controlled manner, lower your body toward your feet by activating your glutes to control the pace. When your butt gets near your heels, engage your glutes to return to the starting position and repeat. Perform at least 15 repetitions in three set to stimulate muscle growth.
Taking a Lunge
Lunges work your hamstrings, quads and glutes. Stand upright with your hands on your hip or hold a dumbbell in each hand. Take a step forward, landing on your heel then rolling on to your forefoot. Bend both knees and lower your hips toward the floor while maintaining an upright upper-body alignment. Push off your front leg to bring yourself back to the starting position and repeat the same with your other leg. Aim to perform 10 to 15 repetitions in two or three sets.
One-legged kickbacks is an exercise that gives your butt a lift. Get on all fours, placing yourself on your open palms and knees. Ensure your hands are under your shoulders and your knees are under your hips. Raise one leg as high as you can and squeeze your glutes 10 times while your leg is upward. Bring your leg down and repeat the same on your other leg. Continuously, move the position of your leg while it is raised to engage all areas of the glutes. Get at least two sets of leg raises.
Feeding Your Butt
Other than muscles, you also have fat in the butt region. Therefore, dramatic weight loss can also lead to a flat butt. Along with exercise, your eating habits will affect your butt size. Stick to lean protein such as lean meat, beans and seafood, as well as carbs and healthy fats from a variety of vegetables, fruits, olive oil and nuts. If you are underweight, aim to increase your calorie intake by 500 daily to add a pound a week.