Fact checked by The new beauty standard of our society is butt. J. Lo, most of the Kardashians, Nicki Minaj, and other celebrities have brought popularity to big, round, and firm glutes. Not surprisingly, the trend has entered our everyday lives with the speed of light. And while a few have majestic genetics that gives them a naturally luscious butt, many people have to work for it. But how fast can you build a firm and round ass?
Unfortunately, it doesn’t happen overnight. And even in a week. At the shortest, you can see your glutes round a bit and tone up in 4-6 weeks. However, this is not a super visible result. Your bottom will not become bigger in a month, just somewhat firmer. To see visible growth, you’ll require 3+ months depending on such factors like your diet, workout regime, and the “default settings.”
How Long Does It Take to Get a Bigger Butt?
That is the million-dollar question. Unless you’ve been self-quarantined for the last five years, that the butt is all the craze right now. Of course, if it is accompanied by a small waist. And let me tell you, that is not the prevalent shape of the female population on Earth. Especially if you consider that most celebrities resort to surgeons and implants for exaggerated forms.
11 Best Butt Exercises to Do at Home
So, let’s take an average woman with a typical lifestyle. She is not a fitness influencer and only works out when she feels like it or preparing for the beach season. Do you see yourself in this description? Then the following data applies to you.
Glutes can grow impressively well, even if you have small buttocks naturally. However, they do it slowly! You won’t notice growth in the first month and a half of regular training and proper dieting. Especially if you see yourself every day in the mirror. However, as you compare before and after photos, you’ll notice that it is firmer and rounder. It’ll “rise up.” From my personal experience, I know that it alone can make a huge difference!
To see visible growth, though, you’ll have to wait at least three months for the first results. For some people, it will take longer, up to 5 months. But that is only the beginning of your “big round ass” journey that will last for years to get the perfect shape and maintain your desired form.
Can You Grow Your Butt in a Week?
The short answer – yes. The correct answer – no.
How to get a bigger buttocks in a week? Let me explain. In theory, you can follow the steps of celebs and put in implants. But do you really want to go through surgery to make your backside rounder and bigger? And risk negative consequences? You know it’s a bad idea!
Another option is to eat and eat and hope it all goes to your rear. And unless your genes are magical and distribute all that fat evenly around your glutes in a perfect shape, I doubt it’s a good option as well. After all, it’s all fat.
The long-lasting results can only be achieved with strength training, which doesn’t happen in a week.
Can You Grow Your Butt Without Exercises?
The answer is yes and no at the same time. If you are satisfied with the options I’ve given above (surgical implants and gaining mass with the help of fat), you can make it bigger without exercising. However, the end result will still be more satisfactory with added workouts. Simply increasing your calorie intake is not guaranteed to all go into your bum, not to mention the lack of firmness and round shape. The implants will not look perfect without regular workouts in the future as well.
11 Best Exercises for Upper Butt (Home-Friendly)
The surest way to increase the volume of your bum long-time is regular through bigger butt workouts that go beyond the initial half a year to get visible results. This is a life-long commitment to a firm and round bottom.
What Exercises Can Grow Your Butt?
There are several exercises that mainly target glutes. All of them are good, but only if you add weights to your training. Calisthenics is effective in building a strong, resilient body, but this type of workout doesn’t build muscle mass. And you’ll need it to grow.
How to Do Glute Kickbacks (Variations and Muscles Worked)
Here are three essential exercises that have to be included in your training on a regular basis.
Hip Thrusts
This is one of the most important butt lifting exercises targeting gluteus maximus, medius, and minimus. Fitness coaches note the increased popularity of these exercises among gym-goers. I’ve noticed the increased frequency of hip thrusts among women’s fitness programs as well. The exercise also targets your hamstrings and quads, coming with a complex approach for the lower body area.
How to do
Start on the floor. Take some elevated support (e.g., a bench or a chair) and lean your shoulders on it. Keep the knees bent at 90 degrees. Take something for added weights. Dumbbells are a perfect choice, but you can also take anything flat and heavy when exercising at home. Place the weights on your hips. Engage the core and glutes to push your body up to form a straight line from shoulders to knees. Stay up a second and lower back. Don’t touch the floor with your bum, though.
Glute Bridge
This is yet another essential exercise for increasing butt volume. It is somewhat similar to hip thrusts. Previously, I’ve written an article about glute bridges and how they differ from the trusts. Check it out to learn more about building lower body strength. The article offers a couple of glute bridge varieties for advanced training as well! I hope they’ll help you in your journey to a Kardashian butt.
How to do
For the standard glute bridge variation, lower on the floor with your knead bent. Place your feet a couple of inches from your glutes. Take some added weights and put them on your hips. Push through the heels, squeeze your glutes, and lift your hips up while keeping shoulders on the ground. Hold for one breath. Return to the initial position.
Squats
What if I told you that not all squats are equal, and you are doing them incorrectly in terms of growing your butt? Squats are impressively effective only when done right. The best technique for your current purpose is the “wide-stance” squats.
Do you just do squats without really paying attention to your form? That is true of many of us. For the most effective bottom growth, follow this instruction.
How to do
Place your feet wider than shoulder-width apart (wide but comfortable to lower). Turn your toes a bit outwards. Now, squat as low as you can while maintaining a straight back and not pushing knees further than toes. Raise back up.
Have you tried it yet? You’ll notice how big of a difference it makes for glutes right away.
Is Diet Important for Butt Growth?
Sure. Exercising alone will not give you a luscious bottom. You may tone it a bit, but that’s it.
When it comes to dieting, a healthy menu is obviously a must.
I have two things to tell you: carbs and protein.
Protein is an obvious solution. Do not think that only those buffy bodybuilders take additional protein. You’ll need it to build your glutes as well. Healthline highlights that the Dietary Reference Intake is 0.36 grams of protein per pound for the regular days. If your goal is building muscle, you can up the dose to 1 gram of protein per pound.
First of all, calculate the amount of protein you consume with foods and add the rest via protein shakes or bars.
If you want to increase protein intake via natural products, enrich your diet with the following:
- meats – beef, lamb, veal.
- poultry – chicken, turkey, duck, goose.
- fish and seafood
- eggs
- dairy products – milk, yogurt (especially Greek yogurt), cheese.
These are the main sources of natural protein.
Now, let’s get dorm to business. If somebody tells you that carbs are all evil, don’t trust that person! Ever. Especially when it comes to building muscle overall and a perfect butt in particular. Carbs are needed for the process.
Besides, I know how hard it is to live without carbs at all. No need to suffer; just replace fast carbs such as sugar, pastries, McDonald’s, etc., with complex carbs that give your body enough energy to restore (and grow) muscles after rigorous training.
Foods with “useful” carbs:
- whole grains
- nuts and seeds
- legumes
- fruits and vegetables
By adding these ingredients and maintaining caloric surplus, you’ll get your desires results in several months.
Is It Easy?
Growing your bum with the help of training is not an easy and fast task. It requires hard and consistent work in the span of months and years for long-term results. Especially when your genetics haven’t given you the impressive buttocks from birth. However, it can be achieved, no matter your initial condition.
The essential keys to success are
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- Incorporate regular training that targets glutes muscles, as well as hamstrings and quads. Throw in a couple of exercises for rounder hips to get a better shape. I’ve researched the most effective ways as well.
- Eat healthy and enough. The golden rule: do not restrict your calorie intake; restrict the junk food you eat. Maintain that surplus by eating healthily and balanced.
- Give your muscle time to rebuild and grow between workout sessions. Ideally, you’ll take up weight training approximately three times a week (with days of rest in-between). Throw in bits of cardio but don’t go overboard.
- Be patient. The bum of your dreams will not come to you overnight, but your insistence and patience will be rewarded at the end with a round booty.
