In the Kardashian-Minaj era, many are wondering how to get a bigger bum. And not just women. According to the American Society for Aesthetic Plastic Surgery, male (and female) butt lifts are on the rise. But, before you go injecting silicone into your derriere, it’s worth remembering that you can naturally make your buttocks bigger with exercise and nutrition.

Like any skeletal muscle, your gluteus maximus will grow when damaged muscle fibres fuse together and form new muscle. All skeletal muscle is composed of thread-like proteins called myofibrils; by continually being damaged and repaired, myofibrils increase in thickness and number, creating growth or hypertrophy.

big-butt

Hypertrophy occurs whenever the rate of muscle protein synthesis is higher than the rate of muscle protein breakdown. In other words, your muscles will grow only if, in addition to damaging your myofibrils through exercise, you eat enough of the right food. By targeting your bum muscles and getting enough nutrition, your booty will develop beautifully.

Exercises to Make Your Buttocks Bigger

Toe Taps

  • Lie on your back and place your arms by your sides
  • Bending both knees to 90 degrees, lift your feet so that your thighs are perpendicular to the floor
  • Slowly touch the tips of your right toes to the floor, then the left
  • Continue for one minute

Single Leg Front Raises

  • Stand with your feet hip-width apart
  • Bend your right leg and lift it about three inches off the floor
  • Extend both arms in front of you, palms facing down, at chest height
  • With both arms straight, raise your left arm above your head and hold for three counts, then return to chest height
  • Alternate arm raises until you’ve completed a total of eight
  • Switch legs and repeat

Squats with Kick Backs

  • Stand with legs should-width apart
  • Lower yourself into squat position with both fists close to your chin
  • Bring your left leg straight behind you and extend arms forward
  • Return to squat position and repeat on the other side
  • Continue alternating for one minute

Dumbbell Squats

  • Stand with your feet shoulder-width apart and with 8- to 10-pound dumbbells by your thighs
  • Lower yourself into squat position and keep your weight above your heels
  • As you return to your starting position, squeeze your glutes
  • Do 15-20 reps

Lunges

  • Stand with your feet hip-width apart
  • Lift your right foot off the floor and move it forward
  • Lower your body until you right knee is at a 90-degree angle
  • Push yourself upwards with your right foot
  • Switch legs and repeat
  • Continue alternating legs for one minute

Nutrition to Make Your Buttocks Bigger

Combined with your new bum-boosting workout, getting the right nutrition will ensure that you see the gains you deserve.

healthy-food-for-a-big-butt

Protein

The protein you eat will go on to form your new bum, so it’s essential that you get enough of it. Remember: protein shakes aren’t just for bodybuilders, and those engaging in regular exercise should eat around 15-30g of protein per meal. Some of the best sources are:

  • Eggs
  • Skinless chicken breast
  • Salmon
  • Tuna
  • Cottage cheese
  • Steak
  • Beans and legumes
  • Soya nuts
  • Turkey
  • Tilapia

Carbohydrates

Carbs are the fuel that wull power you through your workouts (and all of the other things you do). Healthy carb-heavy foods include:

  • Quinoa
  • Brown Rice
  • Sweet Potatoes
  • Oats
  • Couscous
  • Whole meal bread
  • Fats

    Fat doesn’t necessarily make you fat. In fact, healthy sources of fat are essential for achieving optimal health. Healthy fats are found in:
    • Cod liver oil
    • Oily fish
    • Almonds
    • Cashews
    • High-quality peanut butter

    Vegetables

    Your new booty also needs nutrients and anti-oxidants to grow. All vegetables are good for you, but some “super” vegetables include:
    • Broccoli
    • Spinach
    • Tomatoes
    • Kale
    • Dark leafy greens

    And that’s it. Simple really. Now all that’s left to do is get started. So go and get that butt!