How to Get a Bigger Butt in Just 4 weeks

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With the Kardashian-Jenner clan taking up most of the entertainment world these days, it’s all about the butt! The hourglass figure is what’s in right now, and “I like big butts and I cannot lie” is no longer just part of the lyrics of a famous song from 25 years ago, but a preference of most guys—and girls—out there.

When every other girl you see is walking around with a toned, perky butt, it’s easy to start feeling insecure about your own. Luckily, there’s a way to get that perfect bubble butt in just under a month and it all starts with what you eat!


The Diet

Like in most cases, exercise alone isn’t going to give you the fitness results you want. A large part of getting the body you want depends upon what you eat and your butt is no exception.

But just any diet won’t cut it! Getting a perky, round butt involves taking in a specific diet, usually one rich in protein and healthy fats. Here are a few super foods that will help you achieve your butt goals:

  1. Quinoa
  2. Eggs
  3. Nuts
  4. Fish or chicken
  5. Spinach
  6. Oatmeal
  7. Avocadoes
  8. Beans
  9. Milk

Add these food items to your regular workout diet to make your fitness regime more effective. But you may want to consider how you usually gain weight. If you already gain weight easily in the butt, it might be more helpful for you to eat a lean diet of whole grains, fruits and vegetables in small portions seven times a day. On the other hand, if you usually gain weight in the face and arms, you may want to lay off the salt, and drink a lot of water.

The Exercises

You probably already know what squats and crunches can do for your butt. But doing the same two exercises over and over again can get monotonous. Here are a few necessary exercises you need to do to achieve your butt goals:

  1. Squats
  2. Deadlifts
  3. Clamshell
  4. Lunges
  5. Leg Curl
  6. Glute Bridge
  7. Step-up with Knee Raise

Week 1

Alternate between a day of heavy exercise and a day of rest to allow your body to adjust to the additional exercises. Start off with doing 1 to 2 sets of 12 reps of all the above exercises with a light exercise band. Gradually increase the number of times you do each exercise, until you reach 2 sets of 15 reps each. Rest on days 6 and 7.

Week 2

Again, alternate between a day of rest and a day of exercise. Start off with 3 sets of 15 reps of each exercise with a medium exercise band, and gradually increase the amount until you reach 3-4 sets of 15 reps of each. Rest on days 6 and 7.

Week 3:

This is the week where you switch to the heavy band. Start off with 3 to 4 sets of 15 reps of each exercise and gradually increase to 4 sets by day 5. Remember to add a day of rest between each day of exercise. Day 6 and 7 are again for rest.

Week 4:

During this final week, you more on to the X-heavy band, and do 4 sets of 15 reps of each exercise, leaving a day in between each for rest. By the end of this week, you will not only notice your glutes and butt getting rounder and firmer, but will also notice increased strength and endurance, particularly of the lower body.

Looking to get wider hips and a rounder butt? We have everything you need to help you on your journey! From diet plans to exercises and even butt enhancement supplements, our store can give you everything for enhancing your natural curves.

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