Can your bum grow

The surest way to increase the volume of your bum long-time is regular through bigger butt workouts that go beyond the initial half a year to get visible results. This is a life-long commitment to a firm and round bottom. There are several exercises that mainly target glutes.

All of them are good, but only if you add weights to your training. Here are three essential exercises that have to be included in your training on a regular basis. This is one of the most important butt lifting exercises targeting gluteus maximus, medius, and minimus. Fitness coaches note the increased popularity of these exercises among gym-goers.

The exercise also targets your hamstrings and quads, coming with a complex approach for the lower body area. Start on the floor. Take some elevated support e. Keep the knees bent at 90 degrees. Take something for added weights. Dumbbells are a perfect choice, but you can also take anything flat and heavy when exercising at home. Place the weights on your hips.

Engage the core and glutes to push your body up to form a straight line from shoulders to knees. Stay up a second and lower back. This is yet another essential exercise for increasing butt volume. It is somewhat similar to hip thrusts. Check it out to learn more about building lower body strength.

The article offers a couple of glute bridge varieties for advanced training as well! For the standard glute bridge variation, lower on the floor with your knead bent. Place your feet a couple of inches from your glutes.

Take some added weights and put them on your hips. Push through the heels, squeeze your glutes, and lift your hips up while keeping shoulders on the ground. Hold for one breath. Return to the initial position. What if I told you that not all squats are equal, and you are doing them incorrectly in terms of growing your butt? Squats are impressively effective only when done right.

Do you just do squats without really paying attention to your form? That is true of many of us. For the most effective bottom growth, follow this instruction. Place your feet wider than shoulder-width apart wide but comfortable to lower. Turn your toes a bit outwards. Now, squat as low as you can while maintaining a straight back and not pushing knees further than toes.

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. Complete a butt bridge. Lying down on your back with your hands at your sides, bring your feet flat on the ground just past your bottom. Palms can be either facing upwards or flat on the floor, depending on what is 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 either aligned 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. Repeat the move on the other side, aiming for 3 reps of 10 per side.

When preparing for your bridge, keep your abdominal muscles strong. This exercise is as much abdominal as gluteus. 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. To differ from a conventional squat, push your weight into the balls of your toes, and keep your heels off the ground.

Squeeze your glutes and thighs as you return up to the starting position. To make this exercise most effective, keep it slow and controlled.

Part 2. Focus on high protein consumption. Proteins are essential for muscle growth and development, so it is important to eat the right kind of protein. Healthy sources of protein include eggs, skinless chicken breasts, salmon, tuna, cottage cheese, turkey, beans, legumes, lean beef, and soy nuts.

When it comes to fish, try baking instead of frying. Choose the right type of carbohydrates and fats. Many diets say to completely cut out carbs and fat but it is less about removing foods from your diet and more about replacing them with healthier choices. Avoid excess calories and poor food choices by staying away from processed carbs such as chips and pasta. Go to source. Stock up on vegetables. Vegetables are often a neglected part of a muscle-building diet. Without high absorption of compounds such as amino acids, your gluteus muscle gain will be limited.

Choose the right supplements. Multi-vitamins can add an extra dose of energy to help you exercise while protein bars can aid in muscle growth. Collagen supplements make your skin firm and muscles look toned. Part 3. Wear butt-lifting underwear. There are a variety of undergarments available that are designed to yank your butt up and make it look fuller and perkier; like a push-up bra for your bottom!

They are available both with and without padding, and can be worn underneath dresses, pants, and shorts. Some styles extend up to your waist, cinching your waist in to help accentuate your butt even more. Wear a girdle. A girdle can be worn underneath your clothes. It pushes the excess fat from your tummy down to your hips. This dual effect of shrinking your stomach while pushing out your hips makes your butt look bigger. Find the right pair of pants. Even the roundest, fullest butt will be swallowed up in a pair of baggy jeans.

When it comes to accentuating your butt, stick with styles that are fitted to your curves. Firm up with yoga pants, jeggings, and tights.

Not only are they extremely comfortable, but these types of pants are thin enough to show off your butt without squishing it down like some thicker jeans do.

Choose high-waisted jeans because these types of jeans button at the smallest part of your waist, making your waist look small and your butt and hips look bigger by comparison. Always go with fitted pants. Oversized clothing tends to hide your curves, while fitted pants will show off your body's natural shape and help lift your butt. Whether you choose high rise or low rise jeans, make sure that they are a tad snug but not too tight!

Did you know you can get premium answers for this article? Unlock premium answers by supporting wikiHow. Danny Gordon Certified Personal Trainer. Danny Gordon. But remember what it takes: regular consistent effort.

You know that. Now, subtract your waist from your butt. Below you can find an example, but girl let me tell you — USE a calculator. She works out a few times a week in the gym Get it, Claudia! Can we say, bad ass? My glutes are 39 inches right now, I believe I started at around 34 or so. I literally feel like my muscles are refreshed and awakened after applying this cream!

Eating too much food, or not the right kinds of food, can leave you with extra unwanted pounds. Life and birthday parties and work parties and bachelorette parties, etc. But in reality, your bootygoals start in the kitchen. In fact, some of the buttock enhancement exercises can be done in your very own living room—no equipment required. But no matter how you like to workout, be sure to add in some exercises that specifically target your glute muscles, like squats, lunges, and kettlebell swings.