How to Get a Bigger Butt in One Week

If you feel that your glutes are too small, there are a few ways to make them appear larger. Your body will respond to butt-focused exercises and small lifestyle adjustments, but for more significant changes, you'll need to put in more time. Consistent effort and exercising 2-3 times a week will show noticeable results after a few months. Ready to start your first week of working towards fuller hips and glutes? We've compiled exercises for the buttocks, nutrition guidelines, and other tips to help you achieve the figure you desire.

Try donkey kicks to activate your glute muscles and outer hips. Start in a kneeling position, hands on the floor shoulder-width apart, knees aligned with your hips. Rest one knee on the floor, lift the other leg off the ground, engaging your core. Raise the leg until your foot faces the ceiling, with your knee parallel to your body. Hold the position and slowly lower your knee back to the starting position. Perform 3 sets of 20 repetitions per leg.

• Donkey kicks should be performed with both legs. Some people prefer to work one leg at a time before switching to the other, while others alternate between legs. Choose the method that works best for you.
• If kneeling feels uncomfortable, you can try placing a cushion or exercise mat under your knees. A soft surface will help alleviate pressure on your joints.

Add glute bridges to your routine to achieve larger hips and glutes. Lie on your back with your arms extended at your sides. Place your feet flat on the floor, directly under your hips. You can have your palms facing up or down on the floor, depending on what feels most comfortable. Keep your arms shoulder-width apart. Push your hands into the floor and lift your hips off the ground until your torso is aligned or slightly higher than your legs. Hold this position for a few seconds, then lift one foot off the ground, extending the leg while keeping it higher than the rest of your body. Lower your foot back down, then return your hips to the starting position. Repeat the movement on the other side, aiming for 3 sets of 10 reps on each side.

• When performing glute bridges, remember to tighten your core. This exercise targets both your core and glutes.
• To maintain proper form, always keep your torso straight and balanced as you lift your hips. Avoid arching your back.

Perform a squat inspired by ballet moves for a unique glute workout. This exercise isn’t just for ballerinas. Start in a standing position with your feet slightly wider than shoulder-width, with your toes pointed outward at about a 45-degree angle. Extend your arms in front of you to help with balance, or make it more challenging by holding a dumbbell against your chest with both hands. Unlike regular squats, focus your weight on the balls of your feet and raise your heels off the ground. Once balanced, push your hips back and squat down as though sitting into an imaginary chair. Squeeze your glutes and thighs as you stand back up to the starting position. Perform 3 sets of 16 reps.

• For maximum effectiveness, perform the exercise slowly and with control. Remember that your muscles, especially the core, should stretch and contract as you start and finish each ballet squat.

Use weighted squats to target your glute muscles. Stand with your feet shoulder-width apart and your toes pointing forward, pushing your hips back. Hold a dumbbell in both hands, with your arms resting at your sides. Slowly lower yourself into a squat while keeping the weight close to your chest. Lower your body until your thighs form a 90-degree angle. Hold the position for a moment, squeeze your glutes, and stand back up. Aim for 3 sets of 15 reps per session.

• When doing squats, focus on keeping your weight on your heels, not the balls of your feet.
• Always maintain proper posture during squats. Keep your back straight and chest open, avoiding rounding your back. When your back is straight, your legs will engage, and your glutes will do the work.
• If you feel comfortable with the squat, you can increase the number of reps or the weight of the dumbbell.
• Alternatively, you can hold the lowest position in the squat for a few seconds to increase strength in the glutes, helping them grow bigger.
• Don’t have dumbbells? No problem! You can use household items to maintain your workout. For example, a water-filled milk carton can serve as a medium-weight dumbbell. To make it more challenging, experiment with the amount of water inside.

Incorporate jump squats into your routine to build stronger glutes. Start standing with your feet slightly wider than shoulder-width apart. Focus your weight on your heels and lower your body as if you are about to sit in an imaginary chair. At the lowest point, tighten your glutes for 1 second, then shift your weight to the balls of your feet, straighten your body, and jump upward. Land softly with your knees slightly bent. Perform 3 sets of 5 reps to build strength and maintain your figure.

• You can hold a dumbbell in each hand or wear a weighted vest to make the jump squat even more intense.

Increase your hip size with lateral crab walks using resistance bands. Start in a standing position with your knees slightly bent, and wrap a resistance band around your ankles. Stand with your feet slightly wider than your hips, then take 10 small steps to the left, followed by 10 small steps to the right. Complete 3 rounds, performing 10 reps on each side.

• This exercise targets your outer hip muscles.

Perform lunges to tone your glutes, thighs, and calves simultaneously. Start by standing tall, then step one leg forward and bend the knee to a 90-degree angle. Lower the back knee toward the floor until it's parallel to the ground, then return to the starting position. Complete 3 sets of 10-12 reps. You can alternate legs or finish one leg before switching to the other.

• Advanced variation: From the lunging position with the front knee at 90 degrees, lower yourself until the back knee is parallel to the floor, hold for a few seconds, and then straighten the front leg. This movement is known as the split squat. You can increase resistance by holding a dumbbell in each hand.

Focus on high-protein foods. Protein is essential for muscle growth, so be sure to include lean protein in every meal. Combining protein intake with the right workout routine will help build muscle, and as your glutes grow, so will your buttocks.

• Healthy sources of protein include eggs, skinless chicken breast, salmon, tuna, cottage cheese, turkey, legumes, lean beef, and soybeans. When buying meat, opt for lean cuts that are minimally processed. When eating fish, try grilling instead of frying.

Choose the right types of carbohydrates and fats. Many diets completely eliminate carbs and fats, but a balanced nutrition plan focuses on replacing unhealthy foods with better options. Avoid calorie-dense and unhealthy foods by steering clear of processed carbs like chips and pasta.

• Healthy carbohydrates include quinoa, sweet potatoes, brown rice, rolled oats, and whole wheat bread.
• Healthy fats that help with fat loss and toning your glutes include fish oil, extra virgin olive oil, almond butter, and various nuts.

Include vegetables in your diet. Vegetables are often overlooked in muscle-building diets, but adding them to every meal will provide you with steady energy, helping you exercise without feeling fatigued.

• Greens also play a key role in supporting digestion and the absorption of essential nutrients and minerals. If your body doesn't properly absorb compounds like amino acids, the growth of your glutes may be limited.

Select the right type of supplements. Multivitamins are designed to boost your energy levels for better workout performance, while protein bars help promote muscle growth. Collagen aids in skin firmness and reduces wrinkles. It is essential to consult with a healthcare professional before incorporating any supplements into your diet, as they may have negative side effects depending on your body’s response.

• Collagen supplements also help improve bone mineral density in women.

Buy butt-lifting leggings. These are specially designed leggings with pleats running through the middle of the buttocks to create the illusion of rounder hips. Additionally, these leggings often feature patterns that enhance the fullness of the buttocks. Opt for high-waisted leggings to accentuate the waistline.

• It’s easier to find these leggings online than in physical stores.

Wear butt-lifting underwear. Some types of underwear are specifically designed to lift the buttocks, making them appear fuller and firmer—similar to a push-up bra for the buttocks! Some versions come with padding, while others don’t, and they can be worn under skirts, pants, or shorts. High-waisted versions can also help define the waist, making the buttocks appear more prominent.

Choose the right type of pants. Even the firmest, roundest buttocks can be lost in baggy jeans. If you want to enhance the appearance of your bottom, opt for pants that fit snugly around your curves. High-waisted jeans can help create an hourglass shape by emphasizing the waistline.

• Choose high-waisted jeans, as the button at the narrowest point of the waist creates the illusion of a smaller waist, thus making the hips and buttocks appear larger in comparison to the waist.
• Always wear pants that fit well. Oversized clothing can hide your natural curves, whereas properly fitting pants will accentuate your body’s shape and lift your butt. Whether you go for high or low-waisted, make sure the pants fit properly (but not too tight)!

Wear a butt-lifting belt. A butt-lifting belt is worn underneath your clothing. It pushes excess belly fat down towards the hips. The dual effect of shaping the waist and lifting the buttocks will help make your rear look fuller and more defined.

• Wear thong underwear inside your jeans or shorts rather than regular panties to make your buttocks look fuller. Regular underwear can cause the butt to flatten and appear smaller.
• Don’t rush through these exercises. You might easily become exhausted, frustrated, and lose motivation. Be patient with yourself.
• Butt-toning exercises should be practiced consistently and regularly. You may see results within a week, but continue exercising for maximum results and to maintain a firm bottom in the long term.
• If you’re new to working out, start slowly and steadily increase the intensity over time.
• Try on different styles of pants and use a three-way mirror (if available in the store) to see how your butt looks from all angles before making a purchase.
• Girls can wear two or three pairs of underwear or men's shorts before putting on tight pants to enhance the appearance of their bottom.

• Genetics play a major role in the changes you want to see. Some people may notice more dramatic results than others.
• Combine exercises, diet, and supplements for the best outcome.