How to get bigger butt in a week

 


1

Try donkey kicks to activate your glutes and outer hip muscles. Start on all fours with hands shoulder-width apart and knees directly below your hips. Keeping one knee on the ground, lift the other leg off the floor, while flexing your abdominal muscles. Lift your leg until your foot is facing the ceiling and your knee is parallel to the rest of your body. Hold and slowly, with control, return your knee to the original position. Try 3 reps of 20 for each leg.[2]

Donkey kicks must be done for each leg. While some people like to do an entire set for one leg and then follow with the other leg, other people like to move leg to leg within the same repetition. Find what works for you.

If you find being on all fours to be difficult, try kneeling on a pillow or an exercise mat. The added cushion will take pressure off of your knees.



2

Add in glute bridges for a bigger buttocks and hips. Lying down on your back with your hands at your sides, bring your feet flat on the ground just past your bottom. Face your palms up, or leave them flat on the floor, depending on what’s comfortable for you. Keeping your hands shoulder width apart and pressed against the ground, lift your hips off of the floor until your torso is aligned with or slightly above your legs. Hold this position for a few seconds and then lift one foot off of the floor and straighten your leg out, holding the foot above your body.[3] Bring your foot back down to the ground, and then lower your hips so that you are back to the starting position. Repeat the move on the other side, aiming for 3 reps of 10 per side.

When preparing for your bridge, keep your abdominal muscles tight. This exercise targets both your abdominal and gluteus muscles.[4]

To keep your form strong in this exercise, always ensure your torso is even and straight while lifting.[5] Don’t allow your back to cave or bend in any way.


3

Complete a barre-inspired plié squat. This move isn't just for ballerinas. Start by standing with your feet slightly wider than shoulder-width apart and your toes pointing outward by approximately 45 degrees.[6] Hold your hands out in front of you to help balance or amp it up by holding a weight centered in the middle of your chest with both hands. To differ from a conventional squat, push your weight into the balls of your toes, and keep your heels off the ground.[7] When you’re confident in your balance, stick your butt out and lower down, like you’re sitting into a chair. Squeeze your glutes and thighs as you return up to the starting position. Complete 16 reps and 3 sets total.[8]

To make this exercise most effective, keep it slow and controlled. Ensure your muscles, especially the abdominals, are flexed and taut while moving in and out of the plié squat.



4

Use a weighted goblet squat to work your glutes. Standing with your feet shoulder-width apart and your feet in line with another, stick your butt out backward.[9] Hold a weight in both your hands, letting your arms stay to your sides. Moving slowly, squat downwards while keeping the weight square to your chest.[10] Move downwards until at a 90 degree angle. Hold briefly, and using your butt muscles, clench, and push back upwards.[11] Try 3 reps of 15 per workout.

When squatting, keep your weight on your heels, rather than tilted forward on the balls of your foot.

Always keep good form when squatting. It’s important to keep your back straight and chest open, rather than slumping over into poor posture.[12] Keeping your back straight keeps your legs engaged and your butt working hard.

If you feel good about squats, try amping up your reps or weight.

Another option is to hold at the lowest part of the squat. Pausing at the most difficult part will aid in strengthening, and in turn, enlarging, your butt muscles.

Don’t have a set of dumbbells? Don’t find an excuse to skip this exercise. Use things in your home to keep you in tip-top shape. For example, a milk jug filled with water can act as a decent-sized weight. To amp it up, try filling your jug with loose change.



5 

Do jump squats to fire up your butt muscles. Start with your feet just slightly wider than your shoulders. Put your weight in your heels, and sit your butt back like you’re going to sit down in an imaginary chair. At the bottom of the squat, squeeze your glutes for a second. Then, drive up through your toes and straighten your body to jump up. Land with softly bent knees. Do 3 sets of 5 reps in order to build power and keep good form.[13]

You can hold a dumbbell in each hand or wear a weighted vest to perform a weighted squat jump.



6

Get bigger hips with a banded lateral crab walk. Stand with your knees slightly bent, and wrap a resistance band around your ankles.[14] Starting with your feet slightly wider than your hips, take 10 tiny steps to the left. Then, take 10 tiny steps to the right. Do 3 sets of 10 reps to each side.[15]

This exercise works your outer hip muscles.

7

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If you think your butt is too small, there are some things you can do to make it bigger. Your body adapts after every butt-boosting exercise and small lifestyle change, though huge changes might take longer. If you continue to put in the effort and exercise 2-3 times a week, you'll be able to get bigger results in a few months.[1] Ready to get started on your first week to bigger hips and a curvier butt? We’ve put together exercises, nutritional guidance, and more tips to help you get the figure you want.

Method 1
Method 1 of 3:
Butt Toning Exercises

  1. 1
    Try donkey kicks to activate your glutes and outer hip muscles. Start on all fours with hands shoulder-width apart and knees directly below your hips. Keeping one knee on the ground, lift the other leg off the floor, while flexing your abdominal muscles. Lift your leg until your foot is facing the ceiling and your knee is parallel to the rest of your body. Hold and slowly, with control, return your knee to the original position. Try 3 reps of 20 for each leg.[2]
    • Donkey kicks must be done for each leg. While some people like to do an entire set for one leg and then follow with the other leg, other people like to move leg to leg within the same repetition. Find what works for you.
    • If you find being on all fours to be difficult, try kneeling on a pillow or an exercise mat. The added cushion will take pressure off of your knees.
  2. 2
    Add in glute bridges for a bigger buttocks and hips. Lying down on your back with your hands at your sides, bring your feet flat on the ground just past your bottom. Face your palms up, or leave them flat on the floor, depending on what’s comfortable for you. Keeping your hands shoulder width apart and pressed against the ground, lift your hips off of the floor until your torso is aligned with or slightly above your legs. Hold this position for a few seconds and then lift one foot off of the floor and straighten your leg out, holding the foot above your body.[3] Bring your foot back down to the ground, and then lower your hips so that you are back to the starting position. Repeat the move on the other side, aiming for 3 reps of 10 per side.
    • When preparing for your bridge, keep your abdominal muscles tight. This exercise targets both your abdominal and gluteus muscles.[4]
    • To keep your form strong in this exercise, always ensure your torso is even and straight while lifting.[5] Don’t allow your back to cave or bend in any way.
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  3. 3
    Complete a barre-inspired plié squat. This move isn't just for ballerinas. Start by standing with your feet slightly wider than shoulder-width apart and your toes pointing outward by approximately 45 degrees.[6] Hold your hands out in front of you to help balance or amp it up by holding a weight centered in the middle of your chest with both hands. To differ from a conventional squat, push your weight into the balls of your toes, and keep your heels off the ground.[7] When you’re confident in your balance, stick your butt out and lower down, like you’re sitting into a chair. Squeeze your glutes and thighs as you return up to the starting position. Complete 16 reps and 3 sets total.[8]
    • To make this exercise most effective, keep it slow and controlled. Ensure your muscles, especially the abdominals, are flexed and taut while moving in and out of the plié squat.
  4. Image titled Get a Bigger Butt in a Week Step 1
    4
    Use a weighted goblet squat to work your glutes. Standing with your feet shoulder-width apart and your feet in line with another, stick your butt out backward.[9] Hold a weight in both your hands, letting your arms stay to your sides. Moving slowly, squat downwards while keeping the weight square to your chest.[10] Move downwards until at a 90 degree angle. Hold briefly, and using your butt muscles, clench, and push back upwards.[11] Try 3 reps of 15 per workout.
    • When squatting, keep your weight on your heels, rather than tilted forward on the balls of your foot.
    • Always keep good form when squatting. It’s important to keep your back straight and chest open, rather than slumping over into poor posture.[12] Keeping your back straight keeps your legs engaged and your butt working hard.
    • If you feel good about squats, try amping up your reps or weight.
    • Another option is to hold at the lowest part of the squat. Pausing at the most difficult part will aid in strengthening, and in turn, enlarging, your butt muscles.
    • Don’t have a set of dumbbells? Don’t find an excuse to skip this exercise. Use things in your home to keep you in tip-top shape. For example, a milk jug filled with water can act as a decent-sized weight. To amp it up, try filling your jug with loose change.
  5. Image titled Get a Bigger Butt in a Week Step 2
    5
    Do jump squats to fire up your butt muscles. Start with your feet just slightly wider than your shoulders. Put your weight in your heels, and sit your butt back like you’re going to sit down in an imaginary chair. At the bottom of the squat, squeeze your glutes for a second. Then, drive up through your toes and straighten your body to jump up. Land with softly bent knees. Do 3 sets of 5 reps in order to build power and keep good form.[13]
    • You can hold a dumbbell in each hand or wear a weighted vest to perform a weighted squat jump.
  6. Image titled Get a Bigger Butt in a Week Step 6
    6
    Get bigger hips with a banded lateral crab walk. Stand with your knees slightly bent, and wrap a resistance band around your ankles.[14] Starting with your feet slightly wider than your hips, take 10 tiny steps to the left. Then, take 10 tiny steps to the right. Do 3 sets of 10 reps to each side.[15]
    • This exercise works your outer hip muscles.
  7. Image titled Get a Bigger Butt in a Week Step 7
    7
    Lunge to tone your butt, thighs, and calves at the same time. Stand up straight with good posture. Step one foot out in front of you, and bend your front leg to 90°. Drop your rear knee until it’s parallel to the ground. Then, step back to your starting position. Perform 3 sets of 10-12 reps. You can either alternate legs or complete all the reps for one leg at a time.[16]
    • For an advanced variation, from the lunge position with your front leg at 90°, lower down until your rear knee is parallel to the ground, hold for a few seconds, then straighten your legs. This is called a split squat. You can add a dumbbell to each hand for extra resistance.

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