3 Hot Strategies to Build a Bigger, Rounder Butt

Published: 11th September 2008
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There are many women, of all ages, who want to have a bigger, rounder butt. Of course - these are not women who are over-weight with very fat and flabby behinds. No, these are women with another type of problem. They have been cursed with very small and/or very flat buttocks muscles and a very little amount of lower body fat and flesh.

What these women seek are the round voluptuous curves that give life to a pair of sexy jeans, look amazing in a bikini and makes mens' heads turn.

Unfortunately, there are may different sources of bad advice for building a bigger set of buttocks - most revolving around scam lotions or rip-off gadgets. When results are not achieved, most women lose hope and give up altogether - and in the process lose self esteem and confidence.

But there is good news - actually very good news. You can build a bigger butt no matter what your past attempts resulted in or what genetics you have been handed down from your parents - if you are willing to work at it just a little.

There are 3 simple elements you must address in order to get your glutes to grow. These elements are:

1 - Specifically targeted, butt building exercises.

2 - Rump rounding nutrition choices.

3 - Bun boosting management of cardio exercise.

OK - starting with number one: 'butt building exercises'. A great little routine, for getting started - would be:

(A) Single-leg touch-downs: 12 reps per side

(B) One-Leg hip extensions: 10 reps per side

(C) Heel to high wall - (on elbows and knees): 12 reps per side.

Slow steady form and controlled tempo is important in each set and rep that you do. You may also use light dumbbells at some point but there is no need to start out with any kind of weight besides your own bodyweight.

Number-two - is rump rounding nutrition choices. In order to put some 'pump in the rump' you have to give it reasons to grow. The exercises will get the muscles to grow - but you'll need to feed calories to those muscles so they have the building blocks required to build more muscles.

Additionally, you must also have the right amount of fat surrounding the gluteus muscles and if you are reading this article - I'll bet you have very little fat 'in the back'.

So your nutritional approach is going to be focused on taking in more calories on a day to day basis. This will ensure you giving your buns the ingredients they need to get big, round and sexy. For some women - this is as easy as ading more olive oil to your meals and snacking on higher calorie - yet still healthy, foods - such as various nuts and nut butters (almond butter, etc...)

Number three is cardiovascular exercise. The biggest difference here (MOST LIKELY) is that you will not be doing cardiovascular exercise to lose weight. Actually - its the opposite - you'll just be doing a little bit of cardio exercise for toning, general wellness and heart health. You do not want to burn off the added butt size with an unnecessary use of calories to fuel your cardio exercise.

There are specific types of cardio exercises that I prescribe primarily for the woman who wants to build a bigger butt - one of them being the stair-stepper machine - or climbing stairs in your house - multiple times.

The rule for butt boosting cardio is 'keep it low - to make your backside grow'. I don't want you to think it's ok to skip cardio entirely - because that can have a bad long term effect on the booty - but rather, keep your cardio time in the 15 to 25 minute range - just 2 to 4 times per week - not more than that.

If you want a bigger butt - you can have it - with just a little work targeting the right muscles - you can build round, eye-catching glutes that look great in a bikini and even better naked.


Joey Atlas, MS - Exercise Physiology, is the Amazon.com Bestselling author of the fat loss book, Fatness to Fitness and the Author of the Ultimate Cellulite Reduction Exercise Program for Women. Visit his sites for more free tips and articles from Womens' Favorite Trainer, Joey Atlas..

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