Your butt is shaped by the largest muscle in the human body.There are things you can do to enlarge your butt in a short period of time.Techniques range from immediate (improved posture and cosmetic options such as clothing) to a few months (exercises that target your waist, hips, and thighs), to fast and permanent (cosmetic surgery).
Step 1: squats
Stand with your feet together.Lower your butt as if you are going to sit in a chair.Don't bring your butt below knee level.Hold for a few seconds at the lowest point.3 sets of 10 to 12 reps.Squats are one of the best exercises you can do to build up your backside, so make sure to include them in your strength training routine.Adding some weights will make squatting with your bodyweight easier.While you squat, hold a barbell with both hands and rest it across the back of your shoulders.
Step 2: If you want to do more squats, do single leg squats.
Stand on one leg and make sure your knee doesn't go past your toes.Lift your leg above knee height as you do this.You can help with balance by holding onto a wall or chair.Hold this position for 10 to 15 seconds when you push your heel into the floor.3 sets of 5 to 10 on each leg.Go deeper with each repetition if you start with shallow squats.
Step 3: Do lunges
Stand with your feet shoulder width apart.The knees on your front and back legs are at 90 degree angles when you step forward with one leg.Pushing your knee over your ankle can cause muscle strain.Don't touch your back knee, just hold it above the floor.If you want to return to the starting position, hold your body in this position for 3 to 5 seconds.Do 3 sets of lunges.If you want to increase the intensity of your lunges, add weight.To intensify the strength training benefits, hold a small dumbbell in each hand.Lunges can help strengthen your glutes for more intense strength training exercises.
Step 4: A walking lunge is a challenge.
Instead of returning to a starting position after a standard lunge, push-off with your front foot and step forward directly into a lunge on your opposite foot.Do 3 sets of lunges.Take smaller steps and slow down.Speed is not the most important thing.
Step 5: .
Lay down on the floor facing up.Place your feet on the floor and shoulder width apart.To form a straight line from your shoulders to your knees, raise your hips while squeezing your butt.Hold this position for 3 seconds, then lower your body to the starting position.Taking a short break between rounds, do 3 sets of 10Repetitions twice per week.Bridge exercises help you achieve a rounded butt, and may also help prevent injuries by stretching the muscles in your lower back.Lift one foot off the ground and extend your leg so that it is above your hips to make this exercise harder.Lift using one leg.
Step 6: There is a possibility that this is not the case.
Try to get into a push-up position.Lower your forearms to the ground as you bend your elbows 90 degrees.Your arms should be flat on the ground to support your weight.Curl your toes under your feet and pull your belly button toward your spine to make sure your elbows are directly beneath your shoulders.Straighten your body so that it forms a straight line from your heels to your neck and head.The best way to engage your core and butt is by flexing your abdominal muscles.Relax and hold this position for at least 30 seconds.The exercise is repeated 3 times.Planks are a great total-body exercise that strengthens and tones your body.Hold the plank position for 5 to 10 seconds and try to lift up one leg at a time.Incorporating leg lifts into your plank exercise will increase your strength.If you want to avoid injury, do this exercise on a yoga mat.Planks are a great way to work out.If you can hold a plank for a couple of minutes, you are in good shape to start exercising.
Step 7: Do squats.
Place the bar on the floor in front of you.Take deep breaths and squat down.If you want to pull the weight off the floor, you have to make sure your legs are straight, your back is flat, and the bar is close to your body.Your shoulders, trunk, and hips should all move at the same time.Imagine your feet pushing through the floor as you stand upright.Take a deep breath near the top of the lift.You should keep lifting until you are upright.With your shoulders back and chest out, your legs should be straight.Lift the bar above your hips if you keep your arms straight.Take a breath at the top and exhale as you slowly lower the bar.Do 3-6 sets of repetition.Go directly from one repetition to the next.For a few seconds, if you have to take a break, do it.Between sets you can take a longer break.When setting the barbell down on the floor, do not bounce it.The plates are making contact with the ground.
Step 8: You should wear clothes that draw attention to your butt and hips.
There are pants, skirts, and dresses with details on the backside.The illusion of a larger butt can be created in a few minutes.A brightly colored bottom with a darker top are examples of contrasting colors.There are pieces that have details on the butt.There are items that areruched or ruffled.
Step 9: Define your waist with what you wear.
Your hips and butt will look bigger if you choose clothing that makes your waist appear smaller.Try wearing a fitted dress, skirt, or top with a belt around your waist.
Step 10: You should wear shapewear under your clothes.
If you want to create an hourglass figure, you can wear shapewear and body slimmers under clothing.tights and shorts may help.You can mix and match shapewear to emphasize different parts of your body.The look of a more toned, rounded butt can be created by pieces that slim your thighs and stomach.Purchase shapewear that is designed to flatten your midsection and lift and separate your butt cheeks to give you a larger, perkier appearance.Don't buy shapewear in a smaller size.Too tight shapewear can lead to health problems.
Step 11: Choose clothes that fit around your butt.
Flaunt what you have with pants, dresses, and skirts that are not tight enough to flatten your backside, but are fitted around the butt.This includes wearing pants, dresses, and skirts that aren't too tight.Dressing in clothes that flatter your body type can help.If you have a large bust but slim waist, minimize it while drawing attention to the hips and butt.There are A-line skirts and dresses that flare out at the hips.Your waist can be defined with belted jackets, tops, or dresses.Don't wear skinny jeans or pants that curve at the ankle, as well as skin-tight clothing.If you have a boyish or athletic body type, try wearing jeans, pants, or skirts that sit an inch or two below your waist.Curves with tailored jackets and wrap dresses.For slim people, choose jeans that have a beaded or embroidered design on the back pockets.Don't wear baggy tops and bottoms.If you are larger on the bottom than the top, wear bottoms that sit at the waist to create a balanced look.Wrap dresses, A-line skirts, and empire-waist dresses are included.Don't wear skinny jeans or pants that shorten at the ankle, wear jackets that extend below your waist, and tuck your shirt in.
Step 12: Your posture can be improved.
Your shoulders, waist, and back all benefit from standing with good posture.Maintaining good posture is important when sitting and standing.When standing, balance your weight on the balls of your feet, keep your knees bent, and position your legs shoulder-width apart.Your ears should be in line with your shoulders.When sitting, place your feet on the floor or a footrest with your ankles in front of your knees, and keep a small gap between your thighs.The ears, shoulders, and hips should be lined up.Sitting for long periods of time can cause your muscles to lose elasticity.
Step 13: Lose some weight.
If you are overweight, your butt will look bigger if you lose weight.Lean meats and good fats like those found in salmon, nuts, and olive oil are good for you.Eat breakfast every day, snack on fruits and vegetables between meals to keep your appetite in check, eat slowly and chew your food, and avoid white bread and foods that come in a bag or box.
Step 14: There is butt-augmentation surgery.
If diet and exercise alone don't seem to help you get the results you want, you can have plastic surgery.This is a very expensive option.On average, procedures range from $4,300 to $4,900 dollars.Once all other options have been exhausted, plastic surgery should only be performed by a licensed medical doctor in a sterile environment.Infections, bleeding, nerve damage, implant rupture, blood clot, and other risks can be caused by butt augmentation surgeries.