Over 40,000 Brazilian Butt Lifts (BBLs) are performed in the U.S. every year, which shows how many of us want a sculpted butt.
Getting a toned butt comes with various benefits, from boosting your confidence to looking fabulous in your favorite threads. But it’s difficult to know the first steps to take.
Sounds like your situation? Don’t worry, we’ve got the answers you’re searching for. Here are our tips on getting a beautiful butt.
Check Your Diet
A nice booty starts in the kitchen, so be honest about your current diet. Is it overloaded with fats? Do you eat enough protein?
If you’re underweight, you may not have enough fat or muscle for a rounded behind, so find ways to increase your calorie intake. For instance, you could slurp a protein shake between meals or add protein-rich snacks, like nuts, so you’re well-fed.
On the flip side, you may be overeating. In that case, you want to be in a calorie deficit, so that your gluteal muscles can shine. But only do this in healthy ways, such as choosing lower-calorie options and ditching fast food.
Load up on protein as it’s key for building muscle. Go for lean protein, such as chicken, turkey, and tuna because they’re packed with muscle-growing nutrients.
Prioritize Strength Training
The only way to get a bigger butt is with strength training.
One of the top butt exercises is squats because they directly target the glutes.
Make sure you have the correct form by keeping your back straight and lowering your hips like you’re on a chair. To prevent injury, stop your knees from moving forward towards the toes, so that your body is stacked.
Next, try a ball squat. Place the ball between your lower back and the wall, then practice a regular squat. Gym-goers love this move because it increases your heart rate and strengthens your quads, which goes hand-in-hand with a sculpted butt.
Another useful move is every type of lunge. Although forward lunges create killer thighs and calves, they are great at burning excess fat in your lower body.
Keep your feet hip-distance apart and take a big step forward. Lower your body, bend your knees, and then return to standing. Repeat on the other side three times.
If you want to work your glutes harder, throw in a backward lunge. Use the same posture, but step backward instead. And don’t forget to watch your knees, so they don’t push out over your toes.
Add Cardio to Your Routine
On your mission towards a nice butt, you’ll benefit from adding cardio to your routine.
Although it won’t grow muscle, it’ll help you shed pesky pounds that are hindering your results. A good rule of thumb is 75 minutes of cardio every week, such as running or jogging, so you stay on track.
Target Your Hamstrings
Many people make the mistake of overlooking their hamstrings. Note that it attaches at various points near the glutes, meaning it will shape your butt too.
A popular hamstring workout is straight leg deadlifts. Place the barbell in front of you and make sure that your weight is evenly distributed before lifting. Bend your knees throughout and keep your spine straight, so you have full control over the bar.
Once it’s at the top, squeeze your glutes and slowly lower back down. Repeat five times for the best results.
Go Hiking
If you’re not a fan of the gym, head for the hills. Hiking uphill does wonders for your glutes as it activates the muscles. You can also use the incline setting on a treadmill and turn it into a HIIT session. For instance, try sprinting for 15 seconds, walk for 60, and then repeat for 10 rounds.
Many gym bunnies swear by the StairMaster as it activates the glutes, calves, and quadriceps. To switch it up, try skipping steps or side-stepping to activate all the glute muscles.
Additionally, you could add cycling to your daily routine. The beauty is you can join a local spin class or use an exercise bike to sculpt your glutes.
Be Patient
Like with any goal, trust the process and be patient.
Sure, it’s tempting to go at a breakneck speed, but you’ll end up burnt out. Instead, pace yourself and schedule rest days between workouts. Allowing yourself time to heal means your muscles will work harder next time, bringing you closer to your dream.
Find the Right Clothes
While working towards your new butt, take a look at your wardrobe. Don boot-cut or flared jeans because they show off your curves. A top tip is to avoid longer pant legs as it makes your booty look smaller, which is the opposite of what you want.
Get a Butt Lift
The fastest way to your dream booty is the famous BBL. There are many benefits, such as shaping your behind, removing cellulite, and restoring volume.
But take the time to find the best Brazilian Butt Lift in your local area. If your friends or family members have had the procedure, ask them for recommendations for peace of mind. When you have a shortlist, read the online reviews and avoid any with multiple negative comments as that’s a major red flag.
Wear Shapewear
Don’t have the budget for the butt lift procedure? Then, shapewear is your new best friend.
It instantly smooths out any lumps and lifts your butt with zero effort. Before making a purchase, test different sizes because going smaller, for example, will be uncomfortable.
The style of shapewear will also depend on your outfit. For instance, if you’re wearing a tight dress, choose a one-piece for a smooth look.
Get a Beautiful Butt Today
Now that you know what’s behind a beautiful butt, it’s time to work.
There are many ways to grow your booty, from hitting the StairMaster to treating yourself to a BBL. You could also experiment with clothes and focus on a protein-rich diet for the best results. Good luck!
If this post helps you, check out the rest of our blog for similar content.
