How Can I Get a Bigger and Rounder Butt?

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question-icon-newI’m a petite girl with a very small butt and I want to make it bigger. I think most guys are attracted to a rounder, fuller booty and I want to do whatever I can to get this look. I read in a few fitness magazine that some exercises can increase butt size. Is this true and which exercises do you recommend for helping to make my butt bigger?

answer-icon-newThe quest for a sexy round butt is the wish of many women who have a flat, skinny rear end. Even some women who already have a nice full backside want to make it even bigger in order to look more attractive. That’s because a big butt attracts a lot of attention, especially from men who cherish voluptuous curves. It’s part of nature why men are engaged by this body type. It’s in their DNA to be attracted to big wide hips and a round, full butt because back in history it was a sign that women could easily bear children which was a key indicator of health and wellness.

However, this isn’t the rule and it’s important to remember that a lot of guys are also attracted to petite women with cute little butts, probably like yours. A lot of it comes down to genetics and your overall DNA makeup.

Genetics
big-butt-booty-tipsYour body type is determined by the genes you inherited from your parents at birth. You can have a pear shaped body that stores fat in the butt or a body type that stores fat in the abdomen and hips. Even if you lose weight and reduce body fat, your body type and overall shape usually remains pretty much the same. Genetics therefore play a role in the size and shape of your butt and other muscle groups. This is why you will find some women who have naturally bigger boobs or butts while other girls are flat all over. This being said, there are ways to help add size and muscle mass to your gluteus maximus but it’s probably not going to give you giant round booty like a Brazilian supermodel!

Best Exercises To Build a Bigger Butt
Squats are the absolute best exercise to increase your butt size, period. They are a compound movement that overloads several different muscle groups including your glutes, quadriceps, hamstrings, calves and lower back. Squats can be performed using dumbbells or barbells and they are the #1 choice for your overall butt building workout.

Dumbbells – Hold a pair of dumbbells in your hands and stand with your legs a little wider than shoulder width. Bend your knees ensuring they line up vertically with the toes. Squat down as if you’re sitting in a chair until your thighs are parallel with the floor. Push off with the heels of your feet and bring yourself back up to the starting position. Repeat for 15-20 repetitions.

Barbell – Place a barbell securely on the back of your shoulders along your trapezius muscles. Squat down until your thighs are parallel to the floor while making sure to keep your butt down, chest out and shoulders back. Repeat the exercise 8-10 times and try to use heavy weights in order to build muscle mass in the glutes.

Jump squats – This is a great bodyweight exercise you can do virtually anywhere to help tone up your butt. You should start by lowering yourself into a squat, then explode and jump straight up. Repeat this exercise continuously for 60 seconds and then take a 1 minute break.

big-butt-booty-exercisesLunges – These can consist of forward, reverse or side lunges and they are excellent for building up your booty! For a reverse lunge, position your left foot a step behind and bend your right knee down to a 90 degree angle. Raise back up by pushing off with your right leg. Move your left leg to the previous position and extend your right leg to repeat the reverse lunge now on the left side. Do a series of 12-15 repetitions for each side.

You can perform a variety of this type of exercise by trying side lunges, lunge jumps, lunges with weights or lunges on an incline. Remember when doing lunges to always focus your attention directly on the butt muscles.

Bodyweight Butt Exercises – Like jump squats, these can be performed anywhere and are perfect for getting a great booty workout in the convenience of your own home. Start by lying down flat on your back with your hands to your sides. With your knees bent, let your feet lay flat on the floor. Press down with your hands and lift your hips up until your body aligns with your legs. Lift and straighten your right leg off the floor. Bring it back to the ground and then lower your hips to the starting position. Repeat this exercise on the alternate side and do 3 sets of 10-15 reps.

Cardio – There are specific cardio exercises that help to build up your legs and butt muscles. Activities like sprints, swimming, running stairs, martial arts, skiing and soccer can really help increase the size of your butt by building up the gluteus muscles.

Diet – The foods that you eat also contributes to adding shape and size to your butt. Since you are on the petite side, you will want to increase your overall calories with lean protein, clean carbs and healthy fats to provide the right nutrients to your body to help recover from tough workouts. Foods rich in protein include turkey, chicken, fish and eggs. Quality carbs include whole grains, brown rice, oatmeal and sweet potatoes which are great for energy.

By including many of these exercises into your booty workout plan along with eating a nutrient dense diet you will be able to reach your goals faster. It might take some time so stay focused and don’t get discouraged on your quest for a bigger and rounder butt!

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19 Comments

  1. If you have a petite body and a small butt, won’t some workouts make what you have even smaller? I’m worried about working out because I don’t want to lose what I already have.

    • shapefit

      Selena – It really depends on what type of workouts you will be doing. If you are running and doing lots of cardio then that type of training will tend to decrease boy fat and make you smaller. However, if you’re doing compound multi-joint weight training exercises like barbell squats, deadlifts and bench press then these mass building movements will help to add size to your physique.

    • I am a very small person and I’m very skinny. I also had a flat butt and I wanted to make it bigger. I started doing squats and doing butt exercises and it doesn’t make you lose anything! My butt got so much bigger and all my friends were telling me it was way bigger than before! I didn’t lose anything but got nice toned legs, a big butt and a flat stomach! Squats are super good! Do them several times a week and you’ll get a nice big butt too :)

    • shapefit

      Hi Linton – You should start off with the lightest dumbbells available (5-10 pounders) in order to make sure your exercise technique is spot-on and then slowly move up in weight as your strength increases.

    • shapefit

      Abbey – One of the best ways to add roundness and size to your butt is by doing weighted squats with either dumbbells or a barbell. You can also try lunges which target the glutes extremely well. Focus on doing 6-8 sets of squats/lunges twice a week and you should start to see great results after about 12 weeks.

      • If you are skinny and you do squats will your thighs and butt get bigger? I am skinny and I want bigger thighs and butt.

        • shapefit

          Ashley – It depends on several factors like your overall diet, the amount of weight you lift and your genetics. You can increase the size of the muscles in your legs and butt by adding in heavy squats, lunges and leg press a few times per week. Your diet plays a big role since you need to eat enough calories and proper nutrients (protein, carbs) in order to support the intense workouts and grow from them.

        • Ashley – I am very skinny! When I started working out my legs got thicker from squats and so did my butt! You get a nice flat stomach also!

    • Okay, don’t worry since you’re only eleven. Everyone grows at a different pace. Maybe your older sister has a big butt or your friends or whoever. It doesn’t matter if you have a big butt or big boobs, it takes time for your body to mature. You still have a few years to grow. Please don’t worry about getting a bigger butt since you should be focusing on school, friends and family.

  2. Do these exercises really help? I do not have barbells at home. How long will it take to start seeing result? How often do I have to perform these exercises? Can I just do lunges and squats? I am 5’0″ and weigh only 93 pounds with a flat chest and butt.

    • shapefit

      Hi Trinity – Yes, the exercises work great for developing your legs and butt. Focus on doing a leg/butt workout 1-2 times per week for the best results. You can just do squats and lunges but also make sure to do some hamstring exercises also for the back of your legs to keep everything in proportion.

  3. I’m a 25 year old woman, standing only 5’0″ tall and weighing 93 lbs. I would like to get a bigger butt so I don’t look like a kid. I have measured my butt before and it’s 33″. However, it looks very flat. I have done squats on and off and never really see any improvement. Please help. Thank you.

    • shapefit

      Hi Trinity – Since you’re very petite, you will need to increase your calories along with hitting the squats and lunges hard. It takes dedication and hard work to add thickness to your booty and legs so it’s probably going to take some time to see noticeable changes, especially with your petite frame and fast metabolism. The key is to increase your calories with quality nutrients. Check out our Nutrition 101 article for some great ideas on healthy foods to include in your diet. Along with more calories and heavy weight training, you should limit your cardio and daily activity outside the gym. Make sure your body only has one main thing to focus on and that’s to grow a big, round and thick booty!

  4. I’m a 21 year old female. My height is 4’9″ and I weigh 99 pounds so I am very petite. I just don’t know where to start to get a big booty. I feel so confused about how I should actually structure my workouts. If someone could just give me a routine that I can start off with, it would really help. Thanks!

    • shapefit

      Hi Amy – Here is great beginner workout routine to build up your booty! Begin by warming up for 5-10 minutes with a light jog or walk then perform 2-3 sets of dumbbell lunges (12-15 reps), followed by 2-3 sets of dumbbell squats (12-15 reps) and finish with step-ups to a bench (with or without dumbbells) for 2-3 sets (12-15 reps). Make sure to rest for 60-90 seconds between sets and perform this butt workout 1-2 times per week (Monday and Thursday). If you’re sore after your workout then only train your booty once per week.

      • Thank you very much for your considerate response. I really appreciate it and I am very happy you responded. Should I be eating something or taking some sort of shakes to go with my workout routines?

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