How to Make Your Butt Bigger

Nataska's results from this butt workout

• READ FIRST → Getting a Bigger Butt Every 2 Weeks
• Gym Workout
• Home Workout. No Equipment
• the Bigger Butt Diet
• This Works! →Women who got a bigger butt
• FAQ for a Bigger Butt

To Get a Bigger Butt Every 2-to-4 Weeks,

Make your butt stronger Everytime you workout

A Stronger Butt = A Bigger Butt

To make your butt stronger everytime you workout,

• Try to use heavier weights, do more sets and/or reps each workout.
• Track your progress → Keep a workout log to know exactly how much extra weight, sets and/or reps you need to get stronger.
• Yes, you can also get stronger DURING a workout. Try to use heavier weights and/or more reps each set.

You won't always be able to use heavier weight, do more reps &/or sets. As you get stronger… It becomes tougher to get stronger everytime you workout. If you hit a plateau → Use these fast muscle building tricks to keep getting stronger.

Equipment Needed
Gym Workout

• Do ONE of these 6 exercises for 6-to-12 sets of 6-to-20 reps.
• Rest 2-to-4 minutes between each set.
• Take 3-to-7 days off between workouts.

Push thru your heels and squeeze your butt at the end of each rep for hip thrust or butt bridges.

Squats or leg presses should only be done if you want thicker thighs and a bigger butt.

Advanced Tip → Pre-exhaust your butt muscles with lighter weight / high-rep isolation exercises like donkey kicks, cable kickbacks or reverse hyperextensions before doing this Gym Workout

No Equipment Needed
Home Workout

• Do 1-to-4 sets of 25 reps of Reverse Hyperextensions. REST 90 seconds between each set.
• Then do Butt Workout A or Butt Workout B 1-to-4 times. Take a 2-to-4 minute break between each workout.
• Do this workout ONCE Every 3-to-5 days.

Reverse Hyperextensions

Butt Workout A

Butt Workout B

Bigger Butt Diet

To Eat for a Bigger Butt,

Get enough protein in your diet everyday. This helps your butt muscles rest, recover, grow and get stronger between your butt workouts

There is NO 'BEST' type of protein. Eat high protein foods and/or protein supplements to get enough protein.

To Lose Weight & Get a Bigger Butt at the same time,

You also need to Do 1 of these fat loss plans ↓

• How to Lose Weight Fast & KEEP IT OFF
• Lose Weight Without Counting Calories
• 4 Simple Rules to Lose Weight Non-Stop

You still need to get enough protein (regardless of what any weight loss diet tells you) and do your workouts to get a bigger butt at the same time.

Yes,
It Works!
Tap Click the arrows to see everybody who did these workouts

Frequently Asked Questions

When can I expect my butt to get bigger?

Expect your butt to get bigger every 2-to-4 weeks or every 2-to-8 workouts.

You may be more than satisfied with your new butt after 4-to-8 weeks but after 4-to-12 weeks,

• It becomes tougher to continually make your butt bigger because as your butt gets stronger with your workouts,
• Its tougher to continually break down your already stronger butt muscles so at that point,
• It's going to take more workouts of you gradually using heavier weights, more reps and/or more sets before you even see a slight difference.

This video shows how your (butt) muscles get bigger

See how fast you can build muscle

Why isn't my butt getting bigger?

Because you're not getting stronger

• How to make your butt bigger/stronger every 2-to-4 weeks.
• Are you following the Bigger Butt Diet?
• Are you getting enough rest? Do the Gym Workout ONCE every 3-to-7 days. Do the Home Workout ONCE every 3-to-5 days. You may need to limit Cardio or HIIT

How much weight should I use / start with?

It doesn't matter what weight you start with. What matters more is you try to use heavier weights every set.

For the Gym Workout… Use weights heavy enough to keep you in the 6-to-20 rep range.

Why can't I do butt workouts everyday?

Because the protein you eat daily needs enough time to repair & rebuild your butt muscles into bigger and stronger ones. Working your butt muscles everyday leads to slower or NO results at all → Why you need to rest at least 72 hours

How do I shape or round out my butt?

If your butt isn't looking curvier or rounder as its getting bigger… See how to lose weight or lose the fat around your butt to make your curves more visible.

Can I do more than ONE butt exercise for the Gym Workout?

NO.

Getting a bigger butt IS NOT about how many exercises you do. A bigger butt is a stronger butt. You only need ONE EXERCISE to get stronger → How to get stronger

If you feel you need to do more than 1 exercise… You're probably not using enough intensity (enough weight, reps and/or sets) for a high-quality workout with ONE exercise.

Can I do cardio or HIIT workouts while on this plan

Yes, but don't overdo it. Your butt muscles need time to rest, recover and grow between workouts.

• Gradually add more Cardio or HIIT to see how much you can do without interfering with your progress or getting stronger between workouts
• Do cardio or HIIT LAST after doing your butt workout
• Low Impact and Upper Body workouts that don't work your lower body as much should not mess up your progress.

What foods make your butt bigger?

• There are no magical foods or shakes that'll make your butt bigger.
• The bigger butt magic comes from getting enough protein in your diet.

Does maca work?

Not for getting a bigger butt or much of anything else according to WebMD

The only thing you can take or eat is more protein in your diet AFTER you've broken down your butt muscles by working out. Protein supplies the materials to make your butt bigger and stronger.

After I get a bigger butt how do I maintain it?

Workout ONCE every 2-to-8 weeks with the same amount of weight, reps and sets to maintain your butt.