Content

• Steps
• Method 1 of 4: Clothing that visually enlarges the hips
• Method 2 of 4: Exercises to Enlarge the Buttocks
• Method 3 of 4: Adding Strength Exercises to Increase Muscle Mass
• Method 4 of 4: Other Ways to Enlarge the Buttocks
• Tips
• Warnings

The gluteus muscle is the largest muscle in the human body. Together with the middle and small gluteal and subcutaneous fatty tissue, it creates the shape of the priests. The buttocks are not only a "cushion" when you are sitting, but also perform important functions when walking, running and climbing stairs. In general, women's hips and buttocks are larger due to sex differences in fat storage and storage. Some people have a big butt by nature, but even if you are not one of them, there is no need to get upset, because there are ways to increase the butt in a short period of time. The methods can be different: from those that have an immediate effect (improved posture and clothing) and those in which the effect is noticeable only after a few weeks or months (exercises to reduce the waist, increase the hips and buttocks) to those that give a quick and constant result (cosmetic surgery).

Steps

Method 1 of 4: Clothing that visually enlarges the hips

1. 1 Wear clothing that draws attention to your thighs and buttocks. Clothing that emphasizes the femininity of the figure (in the shape of an hourglass) very often also emphasizes the hips and buttocks, making the belly thinner and flat. Wear skirts and dresses that are A-shaped, which are hugging to the waist and fall loose on the hips and buttocks. If you don't want to wear tight-fitting clothes, choose ones that fit your figure.
   • Choose clothes that are sized and fit (that is, they do not need to be tight, but must follow the contours and curves of the body). Do not wear too loose or low-waisted clothing.
   • Choose contrasting colors. Wear a bright top and a dark bottom.
   • Accentuate your waist. Choose clothes with embroidery, embellishments, lace and other embellishments at the waist, or add accessories such as belts. Thanks to this, you will visually enlarge your hips.
2. 2 Wear shapewear under your clothes. Today, shapewear has become much more comfortable and invisible than in the days of our grandmothers. Corrective and slimming underwear is worn under clothing to smooth the figure on the hips, tighten the belly and accentuate the waist. Shaping belts accentuate the waist by transferring fat from the abdomen to the hips and buttocks.Such a belt will be a good choice for people who are overweight in the abdomen and with small buttocks. Corrective tights and shorts do something similar, but the results are not as noticeable. Popular brands of shapewear are Spanx and Yummy Tummie. You can mix different types of shapewear, depending on which body parts you want to enlarge and which to tighten. Lingerie that shrinks your hips and belly without squeezing your buttocks will make your butt look rounder and more voluminous.
   • Buy shapewear that tightens your waist by lifting and separating your buttocks - this will make them look bigger and more attractive.
   • Do not purchase smaller shapewear. Not only will it be difficult to put on - such underwear can lead to certain health problems.
3. 3 Draw attention to your butt with the right trousers. Choose trousers that fit you and are not too tight, but not too big. Jeans should not hang. Look for jeans that have embellishments on the buttocks. The choice of what is best to wear depends more on your body type:
   • If you have a large bust, but narrow hips (in the shape of a cone or an inverted triangle), you need to visually reduce the bust and draw attention to the hips and buttocks. Look for A-shaped skirts and dresses, that is, ones that flare out at the hips. Accentuate your waist with a belt. Wear high heels to get taller. Avoid wearing tight jeans or trousers that fit your legs, especially around the ankles, any tight clothing, and high-necked tops such as turtlenecks.
   • If you have a boyish or athletic figure, try wearing jeans, pants, or skirts that sit 2 to 4 centimeters below your waist. Accentuate the curve of your waist with a blazer or jacket and sheath dress. Skinny jeans are recommended to choose jeans with embellishments (for example, with embroidery or beads) on the back pockets. Try not to wear too large or baggy clothes.
   • If you have a narrow top and a wide lower body (pear-shaped figure), then you are lucky to have naturally wide hips. Strive to “balance” your appearance, especially if you have a thin waist and thin arms. Wear skirts and pants that sit at the waist, including empire-waist dresses, A-skirts, and sheath dresses. Try not to wear tight jeans or trousers that taper to the bottom, tuck your shirts into jeans, or wear jackets or jackets below the waist.
4. 4 Wear skirts that suit you. Skirts tend to flatter the hips better. However, what kind of skirt you should wear depends on your figure. Typically, all shapes are divided into the following types: hourglass (or 8-shaped), pear (A-shaped), athletic or boyish, and ice cream cone (V-shaped). Depending on the type of figure, it is necessary to choose a skirt - not only in shape, but also in color, as well as in the pattern of the fabric.
   • A pencil skirt or bandage skirt will look good on an hourglass figure. These skirts should not be worn if you have a pear-shaped or athletic figure. In this case, you can tuck a blouse into such a skirt, or you can not tuck it in. Skirts made of cotton and spandex are most popular with girls, while skirts made of denser fabrics look more solid and professional and are suitable for older women. These skirts fit the thighs and buttocks, so they maximally emphasize all the curves of the body. Wear them with oversized blouses for a more business-like look, and oversized tops for a more casual look.
   • High-waisted flared skirts look good on pear-shaped figures. They sit naturally at the waist (the thinnest part of the torso) and fall over the wide hips. These skirts are often referred to as "skate" or "sun" skirts.
   • Rounded skirts with stripes create a natural curvature in the hips, so they are perfect for those with a narrow waist and narrow hips, especially on triangular or athletic body types.
   • A-shaped skirts work well on athletic, V-shaped and A-shaped skirts. They should not be worn by overweight women.

Method 2 of 4: Exercises to Enlarge the Buttocks

1. 1 Do exercises to shape your buttocks. The best exercises for a beautiful butt are exercises for the gluteal muscles. The gluteus muscles work, for example, when you stretch the lower legs and hips, lift the hip to the side, and when you rotate the hip inward. Fortunately, some of the most effective glute exercises can be done at home with minimal or no special equipment. For example, these exercises include various squats, static and side lunges, bridges and half bridges, leg flexion and extension, and leg raises. If you want to lose fat as well, do an intense 2-minute full-body cardio workout (like running or jumping) between multiple sets.
   • If you're just starting out, start with just a few repetitions of each exercise, and gradually build up your workout. Try 3 sets of 5 reps every other day. Depending on how you feel, gradually increase the load to 3 sets of 10-15 reps, 6 days a week.
   • If you do the exercises regularly (at least every other day), then the result should be noticeable in 2-3 weeks.
2. 2 Start doing the half bridge. The half-bridge exercise can help not only make your butt rounder, but also prevent injury by strengthening and stretching the muscles in your glutes and lower back. Begin the exercise by lying face up on the floor with your knees bent. Raise your hips so that they form a straight line from your shoulders to your knees. Hold this position for 3 seconds and then lower yourself to the starting position. Repeat the exercise in 3 sets of 10 reps per day, taking a short break between each exercise.
   • Combine this butt exercise with other butt enlargement exercises and do them regularly.
3. 3 Pay a lot of attention to planks in your workouts. Planks are an excellent full-body exercise to strengthen and tone the glutes, deep muscles, shoulder girdle and arms. To get the most out of the exercise, it must be done correctly. For a simple plank, stand with your hands on the floor (face down). Bend your elbows 90 degrees and lower your forearms to the floor. In this position, the elbows, forearms and hands should be on the floor, supporting the weight of the body. Make sure your elbows are right under your shoulders. Bend your toes to stand on them and lift your stomach towards your back. Straighten your entire body so that it forms a single straight line from the heels along the spine to the head. Finally, tighten your core, abs, and thighs and glutes. Hold this position for at least 30 seconds and then relax. Repeat 3 times.
   • You can modify this exercise by turning on one side, making a side plank. Lie on one side with straight legs. Bend your elbow 90 degrees and place it directly under your shoulder. Raise your hips and legs, lifting them off the floor, and support your body weight diagonally on the side of the foot and on the elbow and forearm. Tighten your glutes and abdominals and hold this position for at least 30 seconds. Repeat 3 times on each side.
   • Standing in a plain plank or side plank, try lifting one leg up and holding it for 5-10 seconds. This lifting of the legs up will enhance the effect of the workout.
   • To avoid injury while doing this exercise, do it on a yoga mat or carpet.
   • Planks are a great exercise for strength training.If you can stand in the plank for one or two minutes, then you are in good physical shape and can begin strength exercises.
4. 4 Do one-sided leg exercises such as lunges. Unilateral exercises, in which the load is concentrated on one side of the body, helps maintain balance, creates a beautiful posture and allows you to concentrate your attention on one specific side of the body. Lunges are an excellent one-sided glute exercise, and they can strengthen the gluteus muscles for strength exercises such as squats and deadlifts. As with planks, proper lunges are important to prevent injury during training. To perform a basic stationary lunge, stand up straight, relax your shoulders and back, and focus on a point directly in front of you (keep your gaze focused on this point throughout the exercise). Place one leg back and lower your hips so that both knees are bent at a 90-degree angle. Make sure that in this position the front knee is directly above the ankle - if the knee is in front of the ankle, it can lead to excessive muscle strain. Keep your back knee straight off the floor, but don't touch it. Hold this pose for 3-5 seconds and then return to the starting position. Perform 3 sets of 10 lunges on each leg.
   • Try to walk with lunges: instead of returning to the starting position, push off with your foot and take a step forward with your back foot forward. To reduce stress on your knees, take small steps and walk slowly. The most important thing here is technique, stability and balance, not speed.
   • Add weight and increase the intensity of the lunges along with the bicep curl. Take small dumbbells in each hand. Lunge forward, bend your elbows and bring the dumbbells to your shoulders.
   • Squats on one leg are another very good one-sided exercise that strengthens the gluteal muscles. Stand on one leg and bend your knee slightly. Make sure your knee is in line with your ankle. Raise the other leg just above the knee. To keep your balance, you can help yourself with your hands. Hold this position for 10-15 seconds. Do 3 sets of 5-10 times on each leg. Start with shallow squats, but try to squat deeper each time.

Method 3 of 4: Adding Strength Exercises to Increase Muscle Mass

1. 1 Gain weight through strength training. Once you feel confident doing non-strength exercises (such as bridges, planks, lunges, and jogging), you can add strength training to muscle building and toning exercises. The best exercises for this are weightlifting exercises, especially squats and deadlifts. If you are just starting to pump your butt, try simply lifting the barbell, doing squats or deadlifts, before adding weight. Add weight gradually in 1 kg increments.
2. 2 Start with basic squats. To perform a basic squat, straighten the barbell (with or without extra weight) and place it behind your neck on the back of your back. Hold it with a bottom grip. Place your feet shoulder-width apart and squat down as low as you can. Stand up and repeat the squat again. Do 3 sets of 3-5 times. Try adding weight with each set.
   • To do weighted squats, hold dumbbells in front of your chest in both hands. Start by extending your arms in front of you at chest level and place your feet shoulder-width apart. Keeping your arms and dumbbells in one place, gently bend your knees and squat down. Keep your back straight and focus your eyes on a point directly in front of you. Do 3 sets of 10 squats.
   • To do goblet squats, hold the dumbbells upright in front of your chest. Place your hands with dumbbells under your chin.Stand with your feet shoulder-width apart and engage your abs, tightening them. Bring your hips back slightly and start bending your knees as deep as you can, but do not touch the floor. Remember to keep your back straight and your eyes focused at one point in front of you. Sitting down, pause for a few seconds, and then return to the starting position while standing. Perform 3 sets of 10-15 times.
3. 3 Supplement your strength training with deadlifts. The deadlift provides a complete workout for the body to strengthen the muscles in your back, glutes, arms, shoulders, and hips. Place the barbell, with or without weights, on the floor in front of you. Take a deep breath and sit down. Lift the bar off the floor, straighten your legs and make sure your back remains straight, your arms are also straight - keep the bar next to your body. It is very important that the shoulders, torso, and hips are lifted at the same rate. When standing upright, imagine your feet pushing the floor. Try to do all the exercises smoothly and gradually. Exhale forcefully at the moment when you have almost lifted the weight. Lift the weights until you are fully straightened: your legs should be straight, your knees should be tucked up, your shoulders are pulled back a little, and your chest should be sticking out. Keep your arms straight and do not raise the barbell above your hips. Take three deep breaths in and out, and while holding your breath, lower the bar back down.
   • Do 3 sets of 3-5 times. Try, when you finish doing the squat, immediately start the next. If you are taking a break, do not take more than a few seconds. You can take a longer break between sets (1-2 minutes).
   • Do not drop the barbell to the ground when finishing the exercise. Just gently lower it down until it touches the ground.
   • Before starting the deadlift, do a 5-10 minute warm-up with cardio and a few simple dynamic exercises (such as lunges) to bring blood to the muscles and joints of your upper and lower body.
   • Lifting weights should only be done under the supervision of a professional. You should not do the barbell exercises alone, as this increases the risk of injury.

Method 4 of 4: Other Ways to Enlarge the Buttocks

1. 1 Stand up straight and work on your posture. Good posture suits everyone, it visually makes a person taller, slimmer and emphasizes all the curves of the body. You will find that good posture works wonders not only for your bottom but also for your shoulders, chest, and back. It is very important to practice and maintain good posture, not only when standing or walking, but also when sitting.
   • When standing, distribute the weight over the entire foot, keep your knees slightly bent, keep your feet shoulder-width apart, and let your arms hang freely at your sides. The shoulders should be pulled back, the stomach should be drawn in, and the head should be kept in line with the shoulders.
   • When sitting, place your feet on the floor or on a footrest with your ankles in front of your knees, keep a small gap between your thighs, and do not cross your legs or sit cross-legged. When sitting, your shoulders should be relaxed and your forearms parallel to the floor.
   • Try not to sit for long periods of time, as this can lead to atrophy of the gluteus muscles.
2. 2 Focus on your abs and stomach. A flat stomach allows you to visually enlarge the ass. In order to get maximum results in the shortest time, you must combine diet with exercise. The goal is to get rid of excess volume at the waist without losing it on the hips and buttocks.
   • Add abdominal exercises (abs, leg raises, supports, and so on) to your hip and glute exercises. They will strengthen your abdominal muscles and keep them in good shape, making your belly flatter and tighter.
   • Avoid foods such as potatoes (although sweet potatoes are fine as they are high in fiber).Eat a diet high in protein and fiber and low in carbohydrates, and try to eat lean meats and “good” fats like salmon, nuts, or olive oil.
   • Eat strategically. That is, eat your largest portion of food after exercise. Do not skip breakfast, after breakfast and before lunch, do not forget to eat to kill hunger and increase metabolism. Eat slowly, avoiding white bread and starchy foods.
   • A healthy 6-7 hour night's sleep helps prevent weight gain, especially in the abdominal area.
3. 3 Consider plastic surgery. Probably the fastest, but also the most expensive, way to enlarge the butt is plastic surgery. For example, in the United States, certified plastic surgeons perform more than 10,000 buttock corrections every year. The cost of such procedures is about $ 4,100 - $ 4,500. During the operation, either adipose tissue transplantation, implantation or buttock lift is performed.
   • Plastic surgery should be considered only when all other options have proven ineffective. The operation should only be performed by a qualified, licensed physician and only in a sterile operating room.
   • Complications of such plastic surgery can be infections, bleeding, nerve damage, scars, ruptured implants, blood clots, deep vein thrombosis, asymmetry of the buttocks and other risks.

Tips

• Be confident and accept your body as nature gave you. Some people have a genetic predisposition for large buttocks, and some have the opposite.
• Be patient. While the right clothes and good posture can visually enlarge the buttocks in minutes, exercise and weight loss can only take effect after a few weeks or months.
• Alternate between your weightlifting days and your cardio days. That is, do not lift weights if, for example, you have been running or cycling and vice versa. However, basic exercises to keep your glutes in good shape should be included in your workout every day.
• Find someone to train with and set goals for yourself.

Warnings

• Try not to wear too tight clothing. She not only brings discomfort, but, rather, on the contrary, visually makes the hips flatter, and does not emphasize them.
• Weightlifting is recommended only under the supervision of professionals. Do not do weightlifting alone - only under the supervision of someone who can provide insurance or remove weight if necessary.
• Several deaths have been reported due to attempts to undergo plastic surgery at home. Never try to do something like this. Contact only highly qualified plastic surgery specialists with experience.