The gluteus maximus is the largest muscle in the human body, responsible for shaping the buttocks. If you want to make the region larger in a short time, you can use some strategies, from the most immediate (improving your posture and cosmetic options, such as the clothes you wear) to the more time-consuming (exercises that work the waist, hips and thighs) and even instant and permanent ones (plastic surgeries).
Method 1 of 3: Practicing Exercises That Work Your Butt
Step 1. Do squats.
Stand with your feet parallel to your shoulders. Bend your knees and slowly lower your buttocks, as if you were going to sit up. Go as low as possible without going past the knees itself. Stay like this for a few seconds and finally slowly return to the starting position.
- Do three sets of 10-12 reps.
- The squat is one of the best exercises for working your butt. Include it in all your bodybuilding workouts.
- If it's okay to squat like this, start using extra weights. Hold a barbell over your shoulders to practice the exercise.
Step 2. Do one-legged squats to increase the intensity
Stand on one leg and bend your knee slightly, but not over the toes. In this movement, lift your other leg slightly higher than the knee itself. You can stretch your hands or lean against a wall or a sturdy chair for balance. Stay in this position for 10-15 seconds.
- Do three sets of 5-10 reps on each leg.
- Start with shorter squats and lower with each rep.
Step 3. Make sinks.
Stand up straight with your feet shoulder-width apart. Step with one leg and lower your hips to knee level (90° angle). Keep that front knee right above your ankle - if you overdo it, you could be injured. Also, don't touch the ground with your back knee. Stay like this for 3-5 seconds and finally go back to the beginning.
- Do three sets of ten dips on each leg.
- Hold a small dumbbell in each hand to make the exercise more intense and optimize the benefits of weight training.
- The slump helps prepare and strengthen the glutes for more intense exercises such as deadlifts and squats.
Step 4. Make the sink with stride
Instead of returning to the starting position, use the power of your front foot to push yourself forward and take a step-and land with your other foot in front of your body.
- Do three sets of ten dips on each leg.
- Take smaller steps and go slowly so you don't get injured. The most important thing is to get the technique, alignment and balance right, not be quick.
Step 5. Make the bridge.
Lie on your back on the floor and bend your knees, with your feet flat and shoulder-length. Contract your butt and lift your hips until you form a straight line from head to toe. Stay like this for three seconds and finally slowly return to the starting position.
- Do three sets of ten repetitions twice a week, with a brief break between each set.
- The bridge helps make the butt more rounded and even prevents certain injuries, as it strengthens and stretches the muscles of the area and lower back.
- You can lift one foot off the floor and straighten your leg to make the exercise more intense. Then repeat the movement with the other leg.
Step 6. Make the plank.
Adopt the flexion position. Bend your knees to 90° and support your elbows (directly below your shoulders), your forearms, and your wrists on the floor. Curl your toes and tighten your abdomen and buttocks. Straighten your body to form a straight line from head to toe. Stay in this position for at least 30 seconds and finally relax.
- Repeat the exercise three times.
- The board is great for the whole body as it strengthens and tones the glutes, abdomen, shoulders and arms.
- Try lifting one leg at a time for 5-10 seconds in plank position. This will make the exercise more difficult and intense.
- Do the exercise on a mat or a cushioned surface so you don't get hurt.
- The board is excellent for warming up. Do the exercise for a minute or two before starting to work hard.
Step 7. Do the deadlift
Place the bar (with or without weights) on the floor in front of you. Take a deep breath to crouch down. Straighten your legs and back to lift the attachment. In the movement, straighten your arms and keep the bar very close to your body. Move your shoulders, torso and hips at the same speed. Imagine that you are pushing on the floor and exhale when you reach your full height and stand up. Puff up your chest, straighten your legs and throw your shoulders back without lifting the bar too high. Breathe in again and exhale to go back to the beginning.
- Do 3-5 sets of 6-10 reps without stopping. If you have to take a break, count a few seconds. Finally, rest for 1-2 minutes between each set.
- Do not swing the bar when putting it back on the ground and stop as soon as the weights touch the surface.
Method 2 of 3: Wearing Clothes That Enhance Your Butt Appearance
Step 1. Wear clothes that draw attention to your hips and butt
Choose pants, skirts and dresses that have details in the region to create the illusion that your butt is bigger in a short time. See some options:
- Contrasting colors like light pants and dark blouses.
- Pieces that include beads, sequins and other details on the butt.
- Items that are wrinkled in the back region.
Step 2. Wear clothes that define your waist
Choose pieces that reduce the waist to increase the butt, such as tight dresses, skirts or blouses with a belt.
Step 3. Wear straps and other accessories under clothing
You can use these accessories to better define your thighs and/or waist - and create the hourglass figure. You can even use several different straps to give more (or less) focus to certain parts of the body.
- The pieces that reduce the thighs and belly without squeezing the bottom give the impression that the butt is more rounded and in shape.
- Buy straps and accessories that adjust the waist and separate and lift the buttocks - thus giving a bigger look to the buttocks itself.
- Don't buy straps and accessories that are too small and tight. In addition to having difficulty wearing these items, you may also develop health problems.
Step 4. Wear clothes that fit well in the butt area
Show off your curves with pants, dresses and skirts that are tighter around the bottom but not too tight. You can also choose clothes that are suitable for your body type.
- If you have a big butt but a slim waist (triangle shape), minimize your bust and draw attention to your hips and butt. Wear pencil skirts and looser dresses to the waist and wear blouses, shirts and belted dresses to define the region. Also, avoid too tight jeans and flare pants.
- If your body is more masculine or athletic, wear pants, shorts or skirts that go 2.5-5 cm from your waist. Wear tighter blouses and envelope-type dresses to accentuate your curves. If you're too thin, wear jeans with decorated back pockets (with beads, sequins, etc.) and avoid anything that's too baggy.
- If you have a small bust but a big backside (pear shape), wear pants, shorts and skirts that fit well over the waist to balance out the look. Opt for pieces like dresses and pencil skirts and envelopes. Finally, avoid jeans that are too tight or flare, don't put the hem of the shirts inside the other pieces and don't wear blouses that go beyond the waist.
Method 3 of 3: Working Your Butt in Other Ways
Step 1. Improve your posture
Knowing how to adopt the right postures works wonders for the butt, shoulders, waist and back. Learn to always stay in the right position, whether you are sitting or standing.
- When standing, balance your weight on your forefeet, bend your knees slightly, align your feet with your shoulders, and relax your arms at your sides. Throw your shoulders back, with your ears in line with them, and tuck your stomach in.
- When sitting, place your feet on the floor or on a stand, with your ankles in front of your knees and your thighs slightly apart. Also, don't cross your legs, relax your shoulders, and align your ears, shoulders, and hips.
- Don't sit too long at once, or your gluteal muscles may atrophy.
Step 2. Lose weight to make your butt look bigger in relation to your waist
If your waist is thinner, your bottom will look bigger when you lose weight. Eat a diet that is high in protein and fiber and low in carbohydrates, and eat plenty of lean meats and healthy fats (such as salmon, nuts, and olive oil).
Have breakfast every day; consume fruits and vegetables between meals to control appetite and stimulate metabolism; eat slowly and chew all your food; and avoid pasta or processed products
Step 3. Do some surgery to enlarge your butt
Plastic surgery can give you the results you're looking for if food and exercise aren't enough. However, this option is extreme and expensive: procedures such as implants, lifting and the like can cost more than R$3,000.
- Only consider having plastic surgery if no other option works - and with a reputable surgeon.
- All plastic surgery can have complications such as infections, hemorrhages, neural damage, scarring, implant ruptures, blood clots, deep vein thrombosis, asymmetry and the like.
- Before weight training, always warm up for 5-10 minutes with aerobic and dynamic exercises (such as a slump) to stimulate circulation.
- Be patient. The right clothes and postures can even give the impression that your butt is bigger in a short time, but the effects of exercise and weight loss are only seen after weeks or months.
- Don't do weight training every day. Set aside at least one day a week to rest.
- Don't wear clothes that are too tight. Not only are they uncomfortable, but they can also have the opposite effect to what you want.
- Never lift weights alone. Always ask a teacher or friend for help.
- Injecting products in the butt is very dangerous and causes many deaths in Brazil and worldwide. Do not do anything without medical supervision from a competent and responsible surgeon.