How To Eat To Build That Booty
If you’re adding more strength moves like squats, lunges, and deadlifts into your routine, you need more protein, says Matheny.
Each time you work out, you’re breaking down your muscles and encouraging them to rebuild stronger. Yay! But they need the amino acids protein provides to heal properly, Matheny explains. Otherwise, you’ll end up breaking down musclenot repairing it.
Mmkay, so how much protein do you need in a day? If you Google, you’ll probably find some complicated math that involves converting your weight into kilograms. No thanks. Instead, Matheny recommends aiming for one gram of protein per pound of body weight. So if you weigh 145 pounds, try to eat around 145 grams of protein a day. When in doubt, look up your food’s protein content via the U.S. Department of Agriculture’s handy website. And don’t worry if you don’t reach this number every day, says Matheny. Just do your best.
One more thing: When it comes to getting your protein in, timing is e-v-e-r-y-t-h-i-n-g. Try to eat some protein and carbs within 30 minutes of your work out, says Matheny. “That’s when your body is better able to absorb protein and energy from carbohydrates and use it to repair your muscles,” he explains.
So even if you’re not that hungry after you exercise, snack on something like cheese and crackers, apples and peanut butter, fruit and yogurt, or whatever protein-carb combo your heart desires. Your future butt will thank you.
How To Get Bigger Buttocks Naturally
Its very possible to make your buttocks bigger naturally if you are willing to put in the work!
It depends on your starting point and your genetics as to how long it will take, but you are capable.
Challenge your glutes with progressive overload in the gym and eat plenty of big booty foods to make your buttocks bigger!
How Long Does It Take To Grow Your Glutes
It takes between 3-6 months to grow your glutes. It is a common misconception that it takes years to grow your glutes.
The time it takes to grow your glutes depends on how much time you are willing to dedicate in the gym and how hard you work out. If you want to get the best results, then you should set aside at least 3-6 months for this purpose.
Don’t Miss: Cheesecake Factory Gluten Free Menu
How Can You Promote Muscle Growth
Here you will find a few secrets you may not have heard about to maximize the growth of your glutes. But, first, you need to know that you will need to do more than just squats to grow your butt.
You will also need to do other exercises such as lunges, deadlifts, and hip thrusts. These are all great glute-building exercises you really should be doing in your workouts if you want to maximize the growth of your butt.
Key points you need to know:
Side Lying Leg Raises
Another great exercise for building up your glutes is side-lying leg raises. These are a lot harder than they look, and the motion you perform really hits your hip flexors as well as your glutes.
Just make sure that the motion is controlled and you feel it in your glutes rather than in your low back. If you find these too difficult to do on a cable machine then you can also try them with a resistance band.
Read Also: Are Cheerios Gluten Free 2020
What Bigger Butt Supplements Do You Recommend
Great question! Youll have to download my glute training program to find out jk. Ill keep this short, but there are a few quality supplements that I recommend for your journey and if youre looking for more in-depth looks at nutrition and supplements for getting a bigger butt, seriously, youre going to find them in the glute workout program.
Its Booty Timeunder Tension
Your glutes are just like any other muscle group: They respond to the stress of resistance training by growing. However, to get the best growth out of your glutes, they need to be challenged by heavy weight and plenty of time under tension.
No matter which glute exercise youre doing, its important to keep constant tension on the muscle and make sure you hold the contraction at the peak of the movement, explains Hoffmann. Typically, I hold a contraction for 2-3 seconds.
In other words, if you rush through the movements, youre never going to reap the full benefits of your time in the gym. Use weight thats challenging, and squeeze your butt through the entire movement. Take your time through each exercise. Booty building is not a race its a steady climb.
Your glutes are just like any other muscle group: they respond to the stress of resistance training by growing.
Your glutes are just like any other muscle group: they respond to the stress of resistance training by growing.
Also Check: Kim’s Gluten Free Bread Flour Blend
Lunges To Grow Your Booty
Do a variety of lunges. When your foot goes down into a lunge, you have to use your butt muscles to bring yourself back into a standing position. Dont just bring your foot back to the other foot. Thats not working anything. What works? Doing them super slowly with many reps.
Try side lunges, lunge jumps, back lunges, back lunges into a front kick, lunges with weights, and lunges on a downward and upward incline. Do them throughout the day.
You May Like: Is There Gluten In Red Wine
How Do You Know If Your Glutes Are Activated
A good warm up will do the trick to activate your glutes. In short, activating your glutei means firing up and waking up the muscles within the booty that you sit on all day. As you warm up these muscles with stretching, movement, and maybe even some foam rolling. You may feel a little burning or cramping which is completely normal.
The goal during your warmup exercises is to spark the mind-muscle connection actually FEELING the glute muscles moving and working throughout your movements. So how will you know? Feel the burn, baby! If you can only feel your hammies or your quads during your glute movements, chances are, youre not recruiting the glutes aka activating them for your movement.
Recommended Reading: Is Gluten Free Bread Good For Diabetics
How To Activate The Glutes
Before you can really gain muscle mass on your glutes you need to know how to engage them properly.
The fun thing about glutes is that, when activated, they actually change shape! You can both feel and see the contraction.
To activate your glutes:
1. Come into the starting position for a glute bridge: lay on the floor with the knees bent and feet hip-width or slightly more apart and close to the bum.
2. Relax, inhale, and squeeze your glutes as you lift your hips opening up the hip flexors. This is called hip extension. You should feel the engagement.
3. Place your hands on your buttocks and you should physically feel and see the contraction. The glutes should feel tight. Keep your hands there and release your hips back down towards the floor. The glutes will feel relaxed and squishy.
Learn more about how to engage glutes in greater detail.
How To Grow Your Glutes
As your trainer I want to make sure you correct the muscle imbalance in your glutes so that you can grow them.
Im going to show you two different glute activation movements. You dont need machines like you would for the Donkey Kick or Hip Thrust.
For one glute dominant exercise, you just need a pull-up bar and resistance bands. For the second glute growth exercise, you only need a wall.
Each movement will become almost like rocket fuel for those bigger lifts with heavy weights. Make them a part of your glute routine and theyll also improve the more light weight exercises like Goblet Squats and Split Squats.
Were not replacing those compound lifts with this exercise, were complementing them. You can add in these exercises on glute days or leg days.
No matter when you hit them, these exercises need to become a regular part of your glute workouts.
And as youll see here in a second, theyre the perfect complement to whats missing in those compound exercises, which is why you want to focus on them.
Ready to feel that glute burn?
RESISTANCE BANDS KICKBACK
In the starting position for this exercise, youll put your foot into a band thats looped over the pull up bar.
From a standing position, let the hip rise up as high as it possibly can, which puts you into a good degree of hip flexion and glute engagement. Thats important as youll see here in a minute.
You push straight down against the band and then into extension behind you.
WALL SINGLE-LEG GLUTE BRIDGE
Also Check: Trader Joe’s Gluten Free Pizza Crust
Final Thoughts: Foods For A Bigger Butt
Nothing makes your butt bigger quite like a balanced diet and smart exercise choice. We wish there was a number one food to make your butt bigger but its just not that simple. Your body puts nutrients to work wherever it needs them – so make sure your glutes need it!
Balancing up your exercise and diet/recovery habits is key to making the best butt gains. Use those glutes for exercise and then feed them plenty of protein, carbs, and sleep to get the best results.
Weve offered plenty of recommendations on how to train and how to eat, and now its all up to you to put in the time. It doesnt have to be a major struggle to grow a bigger butt – but it does take time and persistence – and what matters is using these exercises and foods for months and years to come.
The time is going to pass anyway, so you may as well make that time work for you, building a bigger butt !
Bigger Butt Exercises: Single Leg Barbell Hip Thrust
Similar to the barbell glute bridge, the barbell hip thrust and single leg barbell hip thrust are going to be performed on an elevated platform, like a bench or box. Position yourself with your shoulders/upper back on a bench with the barbell across your hips. Plant your heels and feet into the ground with a *slight* angle outward. Driving through the heels, drive the hips up, keeping your hips neutral, squeezing your abs and your glutes. Do not rock the barbell and control the movement as best you can. Hold for a 1-2 second count, then control and release.
Recommended Reading: Gym Workouts For Abs And Glutes
Important Signs That Your Glutes Are Growing
After having a proper diet and workout plan, now you must be thinking how would I know that my Glutes are growing? Well, here are a few signs that will help you know that your glute muscle is growing:-
1. You can see more of your butt when you squat
2. Your glute muscles naturally contract
3. You feel less of a stretch in your hip flexors while doing squats
4. You feel a greater amount of pressure in the back of your knee during squats
5. Your lower back feels more stable
Does Diet Play A Role In Your Butt Size
Diet is a huge factor in the size of your bum. While your genetics do predetermine what your foundation is, how you eat can decide how large it ends up being.
Maintenance of the size of your glutes can also be decided by how you are eating. Keep in mind that once you achieve the physique you are looking for, you still have to put in the work not to lose size.
Some people may have a bigger butt because they eat many fatty and high-calorie foods. While this can contribute to a larger size, the goal is to grow the muscle, not the fat deposits in your bum area.
Carrying too much fat can lead to various ailments that you certainly want to avoid.
Recommended Reading: How Do You Know If Your Gluten Intolerant
Bigger Butt Supplement #: Whey Protein Isolate
You cant grow muscle, or a booty, without protein. Hitting 1g per body weight of protein per day with nutrition alone can be tough, especially when you have a busy schedule. Opt for a scoop of Whey Isolate or Plant Protein and bump up your intake by 20-30g easily. Pro Tip: Have a scoop within 30 minutes of finishing your glute workout. I recommend taking 1 scoop with CLEAN CARBS post-workout or as a mid-day snack.
RECOMMENDED PRODUCT:Plant Protein
Beans And Other Legumes
Theres a reason your mom told you to eat your beans and rice growing up. Beans and other legumes are extraordinarily rich in protein while remaining low in saturated fat and cholesterol.
Theyre the perfect diet food for weight loss that wont leave your booty falling flat.
Beans and legumes are full of plant-based proteins, but they also offer your body other micronutrients like magnesium and potassium. These minerals are highly beneficial for people with high blood pressure and other forms of heart disease, and theyll supply your body with plenty of sustained energy throughout the day.
Recommended Reading: Udi’s Gluten Free Pizza
Overview Of Caloric Surplus
To gain muscle anywhere on your body, you need to be in a caloric surplus. If you eat in a caloric deficit or maintenance, your muscles have no extra fuel to grow.
The extra calories you provide your body will be used to repair torn muscle fibers so they become bigger and stronger.
Unfortunately, not every extra calorie you eat will go straight to enlarging your glutes, although prioritizing eating foods for a bigger butt will undoubtedly help.
You will gain both muscle and fat throughout your body. Where it appears first depends on your genetics.
It is important to be patient with this process. Then, once you like the size of your glutes, go back into a caloric deficit to get down to a healthy body fat percentage that will let your booty gains really show through!
Protein Shakes And Supplements
We would be remiss in writing an article on booty gains without including protein powders and supplements. Protein supplements rich in vitamins and minerals are one efficient way to add protein to any snack or recovery shake.
Nothing says flat booty like depriving yourself of what your muscles need to recover. Our recommendation: find a protein shake that you love and sneak it into your favorite foods baked goods, smoothie bowls, or whatever else you like to eat.
Recommended Reading: Bisquick Gluten Free Pancake Mix
Bigger Butt Exercises: Barbell Glute Bridge
Lay down on your back with a barbell at your feet. Make sure you have some bumper plates on the bar, and when your legs are extended, roll a barbell over your legs and rest it at your hip crease. If the barbell places too much pressure on your hips, use a cushion or a towel. Bend your knees to 90 degrees and while keeping your feet flat on the ground, hands on the barbell, drive through the heels extending the hips upward as you hold the barbell in place. Your shoulders should press into the ground and your pelvis should stay neutral to limit the arch in your back. We dont want this. Tighten your abs, squeeze with your booty, and lower the hips back to the starting point.
Bigger Butt Exercises: Suitcase Kb Rear Foot Elevated Split Squat
Similar to the barbell front rack drop lunge, the elevated split squat will use a bench or a box. Grab some KBs and have them at your sides, with the shoulders rolled back and the core engaged. Start by placing one foot on the bench or box, laces down, the bend the front knee to lower into the lunge until your thigh is parallel to the ground. Make sure to sit into the lunge, and that the front leg knee is behind the toes. Extend the hips, driving through the front foot back to the starting position.
You May Like: Does Hungry Howies Have Gluten Free Pizza
Foods To Add To Your Diet If You Want A Bigger Butt
Want to lift your buttocks permanently without surgery, try eating these foods.
When it comes to attaining a bigger butt, most of us gravitate towards doing squats and lunges.
Read Also
However, if you are dreaming of a naturally round, firm and bigger bum, it will take a lot more than doing intensive butt workouts.
Yes, in order to achieve that toned and firm buttock, it is also important to watch your diet and include glute-growing superfoods.
So, if you are on a quest to give serious competition to Kim Kardashians booty, we list down the food items which help in building the lean muscles and fat in your buttocks.
Oats contain complex carbohydrates that give you energy without raising your insulin levels. It also contains a limited amount of fat, which helps lower cholesterol and slows down the absorption of sugars.
Oatmeal is ideal to eat in the first half of the day. It is a very healthy food, replacing processed flour products and providing the necessary nutrients for gluteal enlargement.
In order to build those glute muscles, it is essential to add one medium-sized egg to your daily routine, in addition to those glute exercises. A whole egg contains around 6 grams of protein which can be beneficial for enhancing your rear side. Eggs are also loaded with selenium, riboflavin, vitamin B12 and phosphorus, which help to strengthen the muscles.
How To Get A Bigger Butt Without Exercise
Making your butts bigger without any exercise is not easy as it seems. You have to work out alot for a long time and then only you can expect some results. It usually takes around 6-8 months to notice any results in any way. Generally, exercises are the most common way to make the butts bigger but it is also possible to do without any of these.
Here we have discussed some simple hacks that can make the butts bigger but without any exercises.
Recommended Reading: Where To Buy Vital Wheat Gluten
