How To Get A Bigger Butt

Has your butt lost its round, youthful appearance? Did you know that it’s possible to reshape and build a bigger butt naturally? By naturally, we mean using exercises that are specifically for reshaping and sculpting your butt. Here’s a 28-Day program that is designed to give your butt a more youthful and sculpted look. If you are in your 20’s, 30’s, 40’s, or beyond, the get a bigger butt program is ideal for you. It is a comprehensive 28-Day program that targets every angle of the three gluteal muscles. Aging often has a negative effect on the glute muscles, causing them to droop and lose their youthful round and toned appearance. Whether you’re a beginner or seasoned athlete, you can benefit from the How To Get A Bigger Butt in 28 Days Program.

If you’ve always had a flat butt, this challenge is perfect for building a “bubble butt”. It’s a free program, that combines exercises that are designed specifically to target your gluteal muscles, like squats, lunges, and deadlifts. In just four weeks, this program will have you proudly wearing your favorite jeans or pencil skirt. Get started today for results in only one month.

Equipment needed: Interval timer (Gymboss is a free downloadable app from any smart device); 2 medium weight dumbbells, 10-15 pounds; yoga mat; chair

Exercises To Get A Bigger Butt

What to do: Perform the exercises, number of repetitions (reps), and circuits indicated. Review the videos for correct form.

Butt Pulses – Perform 50 Butt Pulses two times daily for the duration of the program. These can be done in the shower or just about anywhere. While standing, squeeze your butt muscles as tight as possible on the count of two, release and repeat. This takes about 1 minute.

Beginner Workout: Complete routines 2 times weekly. Perform the number of circuits indicated below.

Intermediate to Advanced Workout: Complete routines 3 times weekly. Perform the number of circuits indicated below.

Weeks 1 & 2 – Complete each exercise for 1 minute, then move to the next one. Rest 30 seconds after each exercise. Perform 2 circuits. This routine should take approximately 12 minutes.

1. Alternating Side Lunge (body weight)
2. Hip Thrusts (dumbbells)
3. Regular Deadlifts (dumbbells)
4. Full Range of Motion Squats (beginners use body weight; intermediate to advanced use one dumbbell)

Weeks 3 & 4 – Complete each exercise for 1 minute, then move to the next one. Rest 15 seconds after each exercise. Perform 3 circuits. This routine takes approximately 22.5 minutes total.

1. Alternating Side Lunge (body weight)
2. Squat Jump (body weight)
3. Regular Deadlifts (dumbbells)
4. Full Range of Motion Squats (beginners use body weight; intermediate to advanced use one dumbbell)
5. Hip Thrust (dumbbells)
6. Squat Jump (body weight)

NOTE: Results are based on numerous factors, including but not limited to age, current fitness level, and commitment to the program. After completion of the 28-Day Program be sure to keep working out.

How to Do a Proper Squat for Beginners – Review video before beginning the Program.