The trend to get an hourglass figure or pear-shaped body is always in high demand no matter what. Women nowadays crave a bigger butt that can make them achieve their desired body goals. With the combination of diet and proper workout routine, one can improve muscle growth and get a bigger butt. Find out what to eat to get a bigger butt and look fabulous the way you are.
Of course, the urge to look sexy and curvy in the skin tights jeans or the bodycon dress is real. If your butt size is smaller than your upper body there is nothing to be ashamed of it. A bigger butt just enhances your natural body features. A perfect round size butt, firmer, and curvy butt can be achieved naturally without any implants or surgeries as well, yes you read it correctly.
You just need to shift your attention to the right foods that make your butt bigger and can lead to healthy weight gain. Start following a healthy diet or healthy meal that supports muscle growth and burns fat. Our Muscular buttocks are made up of three gluteal muscles which are gluteus maximus, gluteus Medius, and gluteus minimus which are frequently referred to as the glutes. They play a significant role in preventing any sort of injury.
Now you are just one scroll away to achieve the bigger butt you always wanted. Read on further to get to know which foods should be inculcated in your daily diet routine that will eventually help you to get a bigger butt.
1. What to Eat to Get a Bigger Butt
Healthy digestion in our body takes place when one incorporates complex carbohydrates, lean proteins that support muscle growth and burn fat, and healthy foods rich in fiber, vitamins, and minerals. Food makes or breaks our bodies. It is the food that helps us to stay fit, strong, and healthy throughout but this does not mean one should consume junk food.
Let us proceed further and find out the foods that aid in the growth of our butt.
1.1 Chicken Breast
We all are aware of the fact that chicken breast is a great source of protein and low in fat which aids in building lean muscle mass and is considered one of the potential food that will make your butt bigger. Including skinless chicken breast in your diet is a must. It is a power pack house of vitamins and minerals such as B12, niacin, and B6 that are essential to give that pump to your butt.
Chicken breast is almost available in every household and is considered a lean animal protein. The nutritional value cannot be denied as it has fewer calories and almost all the nutrients a human body requires. It is recommended that if one consumes 46 grams of protein obtained from chicken breast or meat it will eventually lead to building muscle mass and can help to build a butt bigger.
1.2. Brown Rice
If you are a hard-core fitness freak. A box of brown rice is your best buddy. Brown rice is a more nutritious complement than white rice. Without any doubt, brown rice provided us with a rich source of dietary fiber that keeps you satisfied for a longer period with magnesium, amino acids, and other healthy nutrients required for a bigger butt.
Brown rice maintains bone health, aids in digestion, and is an excellent ingredient for muscle building. 250 grams of cooked brown rice provides 8 grams of protein. Now who said you cannot lose weight while eating rice? Include this healthy rice in your daily meal and see the difference in your body fat and also build a great booty
1.3. Protein Shakes
Every gym-goer’s mandatory meal is a protein shake after a tremendously hard workout. Protein shakes promote muscle growth, help in muscle recovery, provide essential nutrients, and make the glute muscles grow in size with the proper form of exercise for the lower body. Each scoop contains approximately 25- 27 grams of protein.
Protein shakes are important for our body to build muscle. Building muscle in the butt area will be possible if you start including a high-protein diet in your daily routine. Regular drinking of protein shakes helps to reduce the accumulated unwanted fat from the body and also assists in reducing inflammation of the joints and ligaments.
Grab a good quality protein powder and pair it up with milk or water according to your preferences. You can even include toasted oats and bananas for complex carbohydrates and a fulfilling protein shake is ready to go inside your tummy. A must in your diet to reduce muscle soreness and make your butt bigger
1.4. Greek Yogurt
Generally, Greek yogurt has a lower amount of calories and less sugar content as compared to normal yogurt therefore this makes an ideal choice to include in your diet to build lean muscle. Including Greek yogurt in your daily diet helps to build lean muscle mass in the buttock area along with some lower body exercises.
Greek yogurt when paired up with strawberries, raspberries, and blueberries makes an excellent evening snack that will satisfy your sweet tooth craving without any worry of consuming more calories. Including it in your daily meal supports proper bowel movement, helps in muscle function, and is packed with probiotics required for a healthy gut.
Make a habit to include it in your snack time and see the difference and make your butt bigger.
Seeds are rich sources of omega-3 fatty acids vitamin B, magnesium, phosphorous and healthy fats. Seeds like pumpkin seeds, flax seeds, and the healthiest chia seeds are a must to include in your diet daily to give a good shape to your glute muscles. You can also try to make hemp seed energy bars or granola bars to munch on them when hungry.
They also help to control hunger, aid in muscle mass building, promote healthy weight loss, and are a source of fiber. Pair them up in smoothies or shakes or you can also sprinkle them on toasted brown bread to enhance the flavor and add the after-crunch effect.
How can the world’s healthiest food cannot be on the list? The delicious and creamy Avocado is a must to inculcate in your diet. Avocado is an excellent source of healthy fatty acids, vitamins C, E, K, and B6, magnesium, potassium, and folic acid which promotes muscle growth. Eating half an avocado a day has many health benefits and shows amazing results in the growth of your butt size.
Creamy and buttery avocados are so tempting and delicious smash it add some olive oil, chilly flakes, seasoning, garlic, and herbs. Spread it up on bread or use it as a dip to avail maximum taste of it. It also helps to reduce belly fat. The slimmer the waist the more curvier your buttocks will look.
Try including avocados in your dietary regimen to diminish inflammation and muscle wear and tear and see the magical results in your body like never before.
1.7. Kidney Beans
Kidney beans are loaded with iron, potassium, magnesium, protein, amino acids, complex carbs, healthy fat, and fiber. Most of these ingredients are quite beneficial in enhancing the size of the buttocks. Kidney beans come in the list of protein-rich foods. A single serving of kidney beans delivers 15 grams of protein.
Try to include other beans and legumes such as chickpeas, black beans, and pigeon peas to complete your daily protein intake. These beans do not make you gain weight thus reducing the body fat and growing your glute muscles in a proper shape and size.
1.8. Lean Ground Turkey or Beef
If you are someone who avoids high-calorie foods follows a low-carb diet and is afraid to gain weight lean ground turkey or lean ground beef is for you. Try lean ground turkey or beef to avoid those extra calories found in turkey. Include them in salads or make a curry out of it or a patty it can pull off any variations and tastes scrumptious.
It is an outstanding source of lean protein to be eaten by all meat lovers. opt for the healthy version and definitely, you can build lean muscle mass for your butt and reduce your body weight
1.9. Vegetarian and vegan versions
If you are vegetarian or follow a vegan diet sometimes it becomes difficult to find the perfect alternatives to fulfill your daily protein requirement and build muscle. Try to incorporate condensed soy milk that contains essential amino acids to revive muscle synthesis and shrink muscle protein breakdown, Soy protein helps in reducing muscle soreness and is one of the superior plant-based proteins.
Other healthy alternatives are Tofu, pea protein powder, peanuts, quinoa, and vegan cheese. Do not worry about your butt size if you are vegan or vegetarian you can easily achieve the perfect butt with portioned control diet and an ample amount of plant-based protein.
Last but not the least. Milk is the ultimate energy booster and a necessary component for bone health. People who follow a vegan diet can use other alternatives like soy milk and almond milk. It contains a rich source of fats, carbs, vitamins, minerals, and protein. Having one glass of cow milk is beneficial after a workout for muscle building or at night for a peaceful sleep.
Go for full-fat milk if you want a round, lifted, and firmer butt. Incorporate milk in your day to lift your butt and get the best shape for them.
2. Exercise to Get a Bigger Butt
You should not deny the fact that working out is essential for any body part to grow in proper shape and size. Diet alone is always not enough. Working out daily and targeting a specific area is advisable to obtain faster and better results. Let us move ahead and find out the most significant exercise to make your butt look gorgeous and bigger.
Squats are worth doing exercise to build muscle in the glute area They are considered the top strength training exercise. They help to strengthen the lower body muscle area required for a strong and bigger butt. Initially try to do free squats and once you are comfortable with your body weight try to load on some weights in the bar and make your butt bigger and firmer.
If you face knee pain or have gone through any surgery try avoiding weights and doing lightweight exercise. Perform a correct form to attain the maximum benefits of squatting
Lunges not only strengthen the lower body but also help you to maintain balance and flexibility. It quickly kickstarts our metabolism and boosts one’s performance during training. They target the glute muscles, hamstrings, and quads. The perfect one that targets the overall lower body.
There are many variations of lunges like forward lunges, and walking lunges but you can always choose what suits you the most and what you are comfortable doing it. Try lunges and see visible growth in your glutes and overall lower body.
We often forget to include cardio in our workout routine. Cardio is essential to to get blood pumping in your body. It allows one to shed those extra pounds and kilos to look perfect and in size. Cardio exercises such as elliptical machine, skipping, jumping jacks, stair master, and running must be included to give a proper shape to your butt.
Try to do at least 1 hour of cardio exercises along with strength training to achieve the desired results you are waiting for.
2.4. Glute Bridges
A glute bridge workout is meant to stimulate the glute muscles and also focuses on strengthening the core area and one’s stability. Glute bridges are one the most simple exercises which can be done by anyone to build those beautiful butts.
You can try free and also add on weights for the extra effects and load on your butt. Do at least 15 reps 3/ 4 times and notice a visible change in your butt region.
2.5. Barbell Hip Thrust
This is considered one of the best and most loved by all the women out there to build a bigger butt. This exercise specifically targets the glute area and builds tension which leads to muscle gains and a bigger butt.
This exercise can also be performed without the use of a bar and using a dumbbell instead. Incorporate it into your next lower body exercise routine and build a booty every girl wants.
A combination of workout and diet is the key to getting a bigger butt for sure. Follow the simple tips and tricks mentioned above to get the butt you want. Always keep in mind that you will not see the results overnight. Be patient and wait for your body muscles to grow and adapt to the changes. It is going to take at least 3 months for your body to show visible results.
Understanding your body type before starting any diet and workout is mandatory. Always consult your trainer or doctor before starting any routine on your own. It is a great thought to love your body and try to keep it in great condition. But always follow the guidance of the experts to avoid any allergic reactions and side effects.
Remember you are beautiful and created uniquely. Each body type is different and stop comparing yourself with others who have beautiful curvy bodies. If a person is fit and in shape, he/ she might have trained for years to achieve the desired body type. Best things always take time and cannot be happened overnight and in a few days.
Learn to love your body inside out and do not let your body insecurity stop you from wearing what to love and being the best version of yourself. I hope in this post you found all the answers and the right foods that make your butt size fuller and larger. Be cheerful and embrace yourself the way you are.
1. Why is my butt size not increasing?
Ans- Reduction in your butt size might be due to many reasons. Maybe it might be genetic or you are not focusing on healthy eating. Eat a variety of balanced meals all through the day along with exercise to increase your butt size.
2. Can sitting for a longer period make the butt looks bigger and firmer?
Ans- Yes, according to recent studies sitting for a longer period at a specific place leads to fat build-up which leads to larger buttocks. But sitting for a longer period is not recommended as it also weakens the lower body and glute muscle and is not considered a healthy way of increasing the butt size.
3. Are there any medicines and supplements that specifically focus on increasing the butt size?
Ans- Yes, you can find innumerable amount of supplements and medicines to enhance your butt size. Before buying them speak with your health advisor and always choose supplements that are trusted and natural.
4. Can I lift my butt naturally without any diet, workout, or surgery?
Ans- Lifting your butt naturally is next to impossible. Either you are blessed with the big booty all thanks to your genes or you have worked hard for it. Diet and workout are essential to build any specific body part.